Losing weight is the most universal concern in today’s generation. The overweight want to lose the extra inches, while the already fit ones wish to have a perfectly toned body with 6-pack abs and everything.
With so much preference given to your outer appearance, who wouldn’t want to look amazing! So here are a few tips and tricks to lose almost 10 pounds in a week.
I am going to list down for you:
A One Week Diet Chart
Exercise Routine Chart
Lifestyle changes to aid in weight loss
If you are not so much of a dieter nor in a hurry to lose weight quickly, then following just the exercise routine and lifestyle adjustments will suffice to your weight loss needs. However, if you really need to look sexy in the Prom next week, then I’d suggest you to strictly adhere to all the three pointers.
A One Week Meal Plan For 10 Pounds Loss In A Week
This one is a healthy weight loss plan. It won’t work for everyone, but you may find success with it.
It doesn’t expect you to starve yourself; just to eat correctly and wisely. The idea is to promote whole-food nutrition, so you needn’t rely on health supplements and other medicines to fulfil your nutritional requirements.
Today is Fruit Day. You have to start, continue and end the day with low-sugar fruits. You can choose between apples, oranges, pomegranates and watermelon.
At the end of the day, you should have eaten 4 apples, 4 oranges, 2 pomegranates and 1 watermelon. You can substitute ay fruit that you dislike with other low-sugar options like raspberries, strawberries and blueberries. Besides, Grapefruit is also a great weight loss fruit.
However, Fruit Day doesn’t mean you are allowed to have Fruit juices. You can have Green Tea (4-5 cups) or Black Coffee/ Coffee with Skimmed Milk for a beverage. Other than that, drink loads of water throughout the day.
Along with, you can perform some easy exercises like Brisk Walk, Yoga and Meditation.
Today is Vegetable Day. The menu goes:
Breakfast: 1 Boiled Potato with salt only
Lunch: Vegetable Salad Bowl with lemon and salt only
Dinner: Repeat Vegetable Salad Bowl
You can create vegetable salad using options like lettuce, cabbage, carrots, tomato, green onions, cucumber, cherry tomatoes and corn. Celery and Broccoli remains optional.
Beverages menu remains the same throughout- Green Tea, Black Coffee/ Coffee with skimmed milk and loads of water.
Today is Fruits and Vegetables Day. You can have:
Green Tea or Coffee (Black or with skimmed milk)
Fruits and Vegetables Salad (For Lunch and Dinner)
Raw Fruits and Vegetables for snacking
Recipe for the Salad
You can create 2 bowls of Salads for both the latter meals. The options available are:
1 cup grapes
2 Apricots/ 1 Guava
3 cups Cabbage (shredded)
Today, the game changes a little. The menu goes like: 1 Banana, 1 glass Milk and 1 bowl of Diet Soup. This menu goes for all the meals. Plus, for snacking, you can have only bananas.
Sounds like you are going to Go Bananas! Since banana is a high-energy fruit, you can try some cardio gymming today.
As for the Diet Soup, you can prepare one using:
2 Green Chillies
2 Lettuce leaves
Mix all the veggies and boil for 5 minutes. Then, add salt and pepper. Your Diet Soup is ready!
Day 5 has begun. So congratulations! You are more than halfway to your destination.
Day 5 is Rice and Vegetables Day. Let’s see what your menu says:
Breakfast: You can have 1 Grapefruit, 1 Apple, 1 Orange and 2 Tomatoes
Lunch: Here you can fill yourselves up with 1 bowl of steamed rice, 1 bowl of Salad from Day 2, ½ a glass of Skimmed Milk and 2 Tomatoes.
Dinner: In the night, you can go for 1 bowl of Diet Soup from Day 4, 1 Apple and 2 Tomatoes.
You will notice that tomatoes rule most of the menu. Make sure you don’t bargain tomatoes for cherry tomatoes. As for salads and soups, you are expected to take the recipe from the previous day and not the stale food!
A beverage addition, as you may have noticed, is ½ glass of Skimmed Milk.
Today is Rice, Vegetables and Soup Day. Now, you are allowed a plate of raw vegetables and a rice bowl for breakfast and 1 bowl of salad or soup for lunch and dinner each.
Finally! The last day of controlled eating is here. Today is Rice, Soup and Juice Day. The menu goes like:
Breakfast: 1 Apple, 1 Grapefruit, 1 glass of Fresh Orange/Grapefruit Juice. You can even combine both the fruits for juice.
Lunch: Have 1 Rice Bowl and 1 plate of Vegetables of your choice.
Dinner: You can eat 1 Bowl of Diet Soup and 1 bowl of Vegetable Salad for dinner.
You can perform light exercises for at least 4 days of your diet plan, except for the Banana Day (where you need to exert more).
Best Workout Routines to Lose 10 Pounds in a Week
To reduce such an enormous amount in just a week’s time, you will have to burn MORE than you take in every day. As Wiki puts it, you need to burn almost 5,000 calories more than your daily intake. While it’s normal to shed 2-3 pounds in a week, 10 pound reduction can be quite challenging.
Well, exercising can help you way lot in achieving your goals. If you are more of a Gym freak, you can opt for Cardio and Strength Training. An alternative to that would be Yoga and Meditation. The list is endless- Brisk Walk, Running, Pilates, Zumba, Kick Boxing, Power Yoga (not to be mistaken for Yoga), Pi-Yo workout, etc.
Start with morning walks. Prefer brisk walking over normal, and continue to expand your time range by a few minutes every day. Eventually, walk with ankle weights to increase the pressure on your legs and stomach.
For Body Tone up, plan a 40 minute workout every day.
Once you are back from your walk/jog/run, start with 10 sit ups, 10 crunches, 15 burpees and 25 squats.
Increase the number of these exercises by 5 everyday.
If you are hitting the gym, go for the Cardio machines for better aid
If you are exercising at home, follow the above mentioned sequence with a number of Yoga poses to strain the muscles, but in a calmer manner.
Begin with the Sun Salutation. This is the easiest Yoga sequence that flexes your entire body’s muscles.
Next, follow this Yoga sequence designed especially for beginners.
End your workout routine with a 15 minute meditation. It’s very easy. Lie down with your body left loose and palms facing upwards. Focus in your breath; inhale and exhale very slowly and deeply. As you do this, try to blank your minds of everything going around you.
They say that 15 minute meditation is worth 4 hours of sound sleep.
Make sure you perform the routine religiously every day. You can, obviously, substitute the regime with exercises of your choice. But the important part is to take out at least 60 minutes every day, for your body.
The Best Lifestyle Habit Adjustments to Lose Ten Pounds in a Week
Remove all the toxins with water. You need to drink a minimum of 12 glasses of water in a day. Water is the healthiest beverage that is also free!
Say goodbye to alcohol and cigarettes. These two most harmful and addictive elements play a key role in weight-gain. Alcohol increases the sugar level in your system and affects water retention. Cigarettes on the other hand, damage your internal organs.
Focus only on fibrous and low-sugar fruits and vegetables. Leafy greens are a must in your every meal. They not only possess tons of nutrients but also help you in losing the extra inches.
Shove off your junk-food addiction. Junk food does nothing except settling layers of fat on your internal organs. It is very hard to digest and adversely affects your digestion process.
Eating never makes you fat. Bad eating does! Prefer to take multiple small portions instead of three heavy ones. You can snack an apple or a grapefruit in between your meals, whenever hungry.
Drink 1 tsp Honey and a few lemon drops mixed in a glass of lukewarm water in the morning. This health beverage removes anti-oxidants from your body that build up throughout the night in your sleep.
Read health journals, subscribe for a fitness program to keep yourself constantly motivated.
When you make up your mind to something, then sky is the limit. Losing weight is not Rocket Science if you stick to the above mentioned regime with discipline and perseverance.