Do you have a big event coming up and want to lose 10 pounds fast? We’ve pulled together our top weight loss tips that will help you burn fat without sacrificing your health. And the secret to quick weight loss doesn’t mean you need to spend more time in the gym. Instead, it’s lifestyle that consists of proper sleep, nutrition, hydration, and fitness.
Calories Still Count
A pound equals 3,500 calories, so to lose 2.5 pounds per week, you’ll need to create a weekly deficit of 8,750 calories, or 1,250 per day. The average woman eats 1,785 calories daily and the average man 2,640 calories. So the average man can cut 1,250 calories and still consume a healthy 1,390 calories daily to lose 10 pounds per month. Cutting 1,250 calories from the average woman’s diet leaves her with just 535 calories per day too little to meet energy and nutritional needs. Women should increase their daily calorie burn through exercise and activity to create the deficit necessary to lose 10 pounds in a month.
When it comes to snacking, here are two rules to stay on track and maintain weight loss. First, snack the smart way. You don’t have to give up snacks, just choose healthy foods that help you feel more satisfied. For example, for 100 calories, enjoy six whole cups of microwave popcorn. That’s like eating just 14 almonds. And, if you have a bit of a sweet tooth and crave sugar, eat fruit instead of donuts or candy.
Sleep Seven to Nine Hours a Night
Something as simple as lack of sleep might be the source of your 10-pound weight gain. When you’re lacking sleep, you can become too tired to make healthy decisions. You’ll crave a carb-heavy breakfast, and in the evening you’ll be more likely to order takeout instead of cook. If you’re getting adequate sleep, you’ll be better equipped to make healthy food choices throughout the day.
Say Goodbye to Soda
If you’re drinking sugary pop every day, you are taking in between 120 to 160 extra calories each and every day. Say you drink two cans per day, that’s an extra 300 or so calories. If you take out those two drinks and replace them with water, you will lose 10 pounds in about 16 weeks without really doing anything drastic.
Cut the Simple Carbs
Simple carbohydrates, also called refined carbohydrates, are usually not very nutritious for our bodies and get absorbed by the body very quickly. So stay away from simple, refined carbohydrates such as these while on your diet: cookies, candies, cakes, and other baked sweets, white bread, white rice, pasta, and many packaged cereals.
Quick Weight-Loss Workout
If you haven’t done so, you need to start an exercise program. Interval training workouts wins for burning the fastest way to burn calories. Here’s how it works: Perform the workout 3 times a week, resting at least one day between workouts. Complete both exercises, then rest for up to 60 seconds, and repeat the circuit six to ten times. Start with medicine ball slams. With your feet in a wide stance, lift a medicine ball overhead, then slam it down to the ground as hard as possible, slightly squatting and engaging abdominals. Immediately pick the ball back up, stand up, and repeat. Complete as many reps as possible in 30 seconds. Then follow with a c. Cardio blast. Sprint on a treadmill, jump rope, or do burpees 30 to 60 seconds, depending on your fitness level. Alternate exercises each circuit.
Drink water to lose weight
To burn your fat, your cells need to be well hydrated. Dehydration can often be mistaken for hunger, and one way to avoid eating when you are actually not hungry is to drink water and stay hydrated. It can prevent catching every false hunger signal.