Here are the 7 steps you should follow in order to lose 10 pounds in a week.
1. Eat Fewer Carbs and More Lean Proteins
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health.
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism
Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.
2. Eat Whole Foods and Avoid Most Processed Junk Foods
When you're trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you're not getting that many calories.
3. Reduce Your Calorie Intake by Following These Tips.
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren't eating fewer calories than you expend, then you will not lose fat .
Here is a calculator that shows you how many calories you should eat to lose weight
Here are a few simple tips to reduce calorie intake:
Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.
Eat only at meals: Reduce all snacks and don't eat anything after dinner.
Cut your condiments: Eliminate calorie-dense condiments and sauces.
Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
Don't drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.
4. Lift Weights and Try High-Intensity Interval Training
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength
Full-body resistance training workouts are also a great method to lower your body's carb stores and water weight, which can lead to a sharp decline in weight
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting
High-intensity interval training (HIIT) is another very effective training method.
Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise
Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones
You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
Session 1: 10 x 20-second sprint with 40 seconds rest
Session 2: 15 x 15-second sprint with 30 seconds rest
Session 3: 7 x 30-second sprint with 60 seconds rest
Session 4: 20 x 10-second sprint with 20 seconds rest
5. Be Active Outside of the Gym
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you aren't exercising also plays a very important role in weight loss and obesity
For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.
6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly
Intermittent fasting is another effective and proven tool for dropping fat
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
If you're combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
7. Use These Tips to Reduce Water Retention
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Take dandelion extract: A supplement called dandelion extract can help reduce water retention
Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water
Mind your intolerances: Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.
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GM Diet Day 1
OK – this is the gateway to your diet, the door you step through – and therefore it’s the most important day. Treat it accordingly.
The first day of the GM diet is an all fruit day. That’s right, you heard me correctly – all fruit all the time.
You can eat all the fruit that you want and eat it whenever you want. Fill up on fruit, and then some.
There are literally no restrictions – except one. Do NOT eat bananas on the first day of the GM diet. Stick to fruits like watermelon and cantaloupe.
At the same time, you want to drink at least 8 glasses of water. Try to go for 12 to get the full effect.
Remember, on day one, you’re eating nothing but fruit. That means no grains, no meat, no dairy, and no vegetables. If you get hungry, eat more fruit and drink more water.
GM Diet Day 2
Day one was all about fruits. Day 2 is all about vegetables.
You’re going to want to eat vegetables and ONLY vegetables on day two. It doesn’t matter whether they’re raw or cooked – it only matters that you’re only eating vegetables.
However, one very important thing to remember is that these vegetables can NOT be cooked in oil. If you’re going to cook them, you should boil or steam them instead.
Also remember to keep up your water consumption. You’re looking for at least 8-12 glasses on day 2.
GM Diet Day 3
On day 3, you’re going to be combining the rules of day 1 and day 2 – and eating only fruits and vegetables for the entire day. No potatoes and no bananas – strictly the fruits and veggies you had access to on day 1 and day 2.
MORE: Take The Quiz – Do You Know The Unique Veggies That Burn Abdominal Fat?
Either eat all fruit in the morning, veggies in the afternoon, and fruit in the evening – or go veggies in the morning, fruit in the afternoon, and veggies in the evening – whatever you prefer.
Keep up drinking water! 8-12 glasses, minimum.
GM Diet Day 4
This is the first day that you’re going to switch things up.
On day 4, all you should eat is bananas. That’s it – just bananas. Eat a minimum of 8-10 bananas over the course of the day.
Also extremely important on day 4 is to drink 3 glasses of milk, and water whenever you’re thirsty. Space out the milk over the course of the day.
Whenever you’re hungry – eat a banana. If you eat all 8 to 10 bananas over the course of the day, you won’t feel hungry – just space them out.
GM Diet Day 5
Switching things up again, day 5 is all about tomatoes and rice. Eat a cup of rice for lunch, and eat at least 6 to 7 tomatoes over the course of the day.
Remember – this will produce a lot of uric acid in your body. Therefore, you should up your water consumption.
Aim for at least 12 to 15 glasses of water on day 5 and you’ll be golden.
GM Diet Day 6
On day 6, you’ll be eating a cup of rice for lunch again – and combining that with vegetables all day. Stick to an all vegetable diet on day 6.
This is actually the most crucial day of the entire diet for water, so you ABSOLUTELY must make sure to drink at least 8-12 glasses of water on day 6. If you can do that, you’re almost done!
GM Diet Day 7
This is it, the last day! You made it!
On the last day of the GM diet, you can eat a cup of rice for lunch. Other than that, you want to stick with an all vegetable diet for the rest of the day.
To drink, you can drink all the fruit juice that you want. This will flush your digestive system fully and leave your body in the optimum state.
If you can follow this diet to the letter – you will see a CONSIDERABLE amount of weight loss in just a week. People have reported up to 17 pounds of weight loss – how much did you lose?
I hope this article helped you. Unfortunately, there’s tons of diet and fitness advice online that looks like good advice, but is actually sabotaging your weight loss for a very specific reason.
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