In the era of instant shopping, waiting for results can be frustrating. But when it comes to your body, too fast weight loss can be dangerous. How to lose 10 pounds?
If your goal is to lose 10 pounds in a month, you can achieve it by combining exercise and healthy eating. However, remember to take care of yourself physically and emotionally when you lose weight – a slow and steady race wins.
Increase heart rate
You bought gym membership, fashionable leggings, and even a bottle of water with your favorite inspirational quote (“Sweat like nobody’s watching”).
So why do you wear these leggings on the couch more than in the gym? This may be because doing the same workout every day is boring.
First, let’s explain how much exercise you need: The US Department of Health and Welfare recommends adults to have 2.5 to 5 hours of moderate aerobic activity or 2.5 hours of intensive aerobic activity per week.
Go away
Walking: Not only for dogs and owners who are lucky to carry their poop. In other words, you don’t have to take your ass off to see your progress in aerobic exercise.
As long as your heart rate is in the fat burning zone, you’ll be in the best place for weight loss. You can reach this level with a brisk walk, slow running or cycling at a speed of less than 10 miles per hour.
Limit carbohydrates
Studies show that eating less carbohydrates can be a reliable way to lose weight. You know the drill: Discard the bread basket for dinner or take healthy exchanges, such as choosing cauliflower rice over white rice or chickpea pasta over wheat noodles.
Of course, you probably also saw the ketone diet appear on your Instagram channel every 5 minutes. The keto rules are similar to the Atkins diet: Keep your carbohydrate intake between 20 and 50 grams a day and stock up on fats and proteins.
Count your calories
Calories are the energy released by your body when it breaks down food. If you eat more calories than you need, your body accumulates excess fat.
So if you want to burn fat, you need to eat less calories than you need for daily energy. This will cause your body to visit its fat storage for energy that you previously accumulated.
Drink coffee
Thanks to the gods of coffee beans. Coffee can actually help you lose weight faster – at least in the short term. We all know that caffeine helps us to revive when our energy is low. In fact, it increases the rate of resting metabolism.
But our bodies become more tolerant to caffeine over time (as anyone can say that this is a habit of drinking three cups a day), so drinking a cup of Joe can help in the short term, but it is not a viable long-term weight loss strategy.
Sleep well
We all know the consequences of closing the eye too little: misery, lethargy, distraction. Did you know that too little sleep can also hinder your weight loss goals?
According to research from 2011, less sleep is associated with increased levels of ghrelin, or hunger hormone.
For protein for breakfast
Eating a nutritious breakfast can help you start your day on the right path – and prevent a frightening morning power failure in which you desperately attack a box of donuts in the office.
Protein is a good choice in the morning because it helps you feel full and can speed up your metabolism. (Plus, you put it aside and you don’t have to think about eating protein for dinner!)
