Those wanting to boost weight loss and lose ten pounds (4.5kg) in one week will find an effective diet and fitness plan is the best solution. Although it’s not a long-term fix, this simple and easy fitness plan will kick-start a weight loss journey and motivate an individual to make some sustainable long-term changes. While it’s certainly possible to lose 10lbs in one week, it’s not a sustainable long term plan as it also won’t be removing as much body fat. For the diet plan, a calorie deficit is needed to burn each pound of fat and it’s simply not possible to safely burn ten pounds off pure body fat in just one week.
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However, with the right diet and fitness plan, a slimmer can look leaner while still losing weight.
Although a lot of weight loss will still come from body fat, another thing that will contribute to weight loss and dropping the extra pounds is by losing excess water weight.
It’s partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind to water. Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention.
Along with reduced body fat and water weight, slimmers may also lose some weight due to less intestinal waste and undigested food and fibre in the digestive system.
These are the simple tips one should take to lose ten pounds in one week.
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1. Eat fewer carbs and consume more lean protein
A slimmer can lose several pounds by following a low-carb diet for just a few days.
Many studies have shown, in the past, that eating 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.
Making sure to incorporate plenty of protein in the diet can also help reduce appetite and even boost the metabolism system.
Reduce the weekly starchy carb and sugar intake and replace it with low-carb vegetables, while also increasing the intake of eggs, lean meats, and fish.
2. Reduce calorie intake
Reducing calorie intake can be one of the most important factors when it comes to losing weight.
Using a calorie calculator helps to workout how man calories one should be eating to lose weight.
To reduce calorie intake there are several things one can do. Such as; Count calories, eat only at meals, eliminate calorie-dense condiments and sauces, fill up on veggies instead, choose lean proteins (chicken and fish) at meal times, drink water instead of calorie-filled drinks.
Remember, to lose ten pounds the calorie intake has to be reduced aggressively in order to lose so much weight in just one week.
Exercise is one of the best ways to burn fat and improve the general appearance of the body.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. However, for those unable to make it to the gym, a great high-intensity interval training (HIIT) work out at home can still be very effective when trying to lose weight quickly.
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.
With a HIIT workout, training can be performed three to four times a week in order to stimulate quick weight loss.
The key is variation when performing the workouts, spread out the workout routines and allow a day or two to rest and recover between sessions.
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A simple example of an at home workout could look like this;
Monday – 10 sit ups, 5 push-ups, 20 squats, 15 lunges, 35 jumping jacks, 15 second plan, 25 crunches, 25-second wall sit, 10 butt kicks.
Wednesday – 20 sit ups, 10 push-ups, 10 squats, 25 lunges, 10 jumping jacks, 30-second plank, 25 crunches, 45-second wall sit, 20 butt kicks.
Friday – 20 sit ups, 10 push-ups, 15 squats, 25 lunges, 50 jumping jacks, 40-second plank, 30 crunches, 35-second wall sit, 25 butt kicks.
4. Intermittent fasting
Intermittent fasting is another effective and proven tool for dropping fat and losing weight quick.
There are many different methods, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
Fasting forces the body to reduce its calorie intake as its limiting the time of when someone should be eating.
If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
5. Reduce water retention
There are several methods that can help drop water weight and make someone appear leaner and lighter.
Things such as taking dandelion extract supplement, sleeping seven to nine hours a day, managing salt intake and exercising on a regular basis can help reduce water retention in the body.
Other things that one could do is drink coffee, as studies in the past have suggested that caffeine can help burn more fat and lose excess water.
Interestingly, being well-hydrated can also reduce water retention. Therefore drink more water but aim for a balance, as drinking excessive amounts of fluid may increase water weight than reduce it.
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