Have you received an invitation to a glamorous event? Or, are you tired of hearing catty comments about your increasing body weight? Although not the perfect size zero, but, having a proper weight surely boosts your confidence and makes you feel good about yourself. Well, you have heard this numerous times and also subscribed to weight loss plans with a lot of zeal and enthusiasm. But, it lasts for a couple of days as you can hardly manage having fixed food options and gym regime in your busy schedule. In my opinion, this is one of the most common reasons for inability to lose weight.
So, here is one of the easiest weight loss plans that has no limited food options like a fad diet, nor any tedious techniques. But, a set of simple rules and tips that will help you reduce weight in ten days. You should remember that as one does not gain weight overnight, neither can it be lost overnight. These tips will help you to reduce weight quicker than your regular weight loss regime.
How to Lose Weight Quickly
In most of the cases, obesity or excess body weight is caused due to wrong eating habits, sedentary lifestyle, and lack of exercise. So, the aim of the plan is to get rid of these unhealthy habits and opt for healthy and proper ones. Here are the 10 best tips to lose weight naturally.
1. Eat This
Making right choices of food throughout the day is the simplest way of keeping a check on your weight. Make sure that you include a lot of fresh fruits and vegetables in your daily diet. This is because fruits and vegetables provide all the essential nutrients, but do not contain any unhealthy fats and cholesterol. Make sure you eat vegetables in the right manner. Fruits should be cut or freshly juiced for consumption. Along with this, you can have other healthy foods like egg white, lean fish, lean skinless chicken, nuts, low fat milk, sprouts, cottage cheese.
Try This: Eat salads without dressing, boiled vegetables of your choice with seasoning, fresh vegetables juice, vegetable soup, fresh fruit juice, steamed/grilled fish, etc., for 10 days for a quick weight loss.
➡ Remember the words ‘Fresh, Boiled, Steamed, Grilled, and Stir-fried’, and include food dishes that are prepared according to these cooking methods.
2. And Not This
If you wish to burn off pounds quickly, you need to completely avoid junk food and stop eating out altogether. Wrong and large food servings at restaurants will do more damage to your waistline and heart than believed. Completely cut down canned fruit juices, fast food like pizzas, burgers, and all types of sweets. Cook at home with fresh ingredients, and without fattening products like cheese, butter, sugar, etc.
Try This: Avoid foods that are buttered, fried, deep-fried, cheesy, sweet, frozen, packaged, roasted, and baked (only in case of sweets).
➡ Avoid all chemicals, additives, and artificial components in your food (found usually in junk food), and go for organic and natural foods.
3. Drink This
Drinking 8 glasses of water throughout the day is a must as it helps in cleansing your body. Similarly, having a full glass of water before every meal will make you eat less, and hence, help in a quick weight loss. Skip your morning creamy coffee or smoothie with full milk, and try green tea, honey lemon tea, low-fat soy milk, fresh fruit juice (without sugar) for 10 days.
Try This: Switch to green tea as it improves metabolism, stimulates fat oxidation, and helps in weight loss.
➡ Drink water! As it will prevent dehydration, burn calories, suppress appetite, and ultimately help you cut down on soda.
4. And Not This
Did you know that the soda, and not coffee, is a staple drink of many Americans? Although today many Americans are opting for water, soda (and other sugary drinks) still rank as the number one drink and cause of obesity. A single bottle of soda contains nearly 17-20 teaspoons of sugar. When losing weight, you should concentrate on healthy drinks like those mentioned above. Avoid having artificial flavored fruit juices, packaged fruit-based drinks, full fat milk, colas, alcohol, and sodas completely.
Try This: Many of us skip counting liquid calories when on a diet. Just as your food, also keep a check on what you drink and how much you drink.
➡ Once you stop eating out, your intake of soda will come down considerably. At home, make sure you do not add sugar to any drink.
5. Let’s Actually Move
No diet can singularly help in losing weight. A daily routine of exercise is required to burn off the excess fats in your body. If possible, subscribing to a gym membership is the best option to lose weight. If not, you can work out at home. However, make sure you undertake a strenuous physical activity for 20-30 minutes every day. Exercising regularly will burn more calories and help lose weight in a week.
Try This: You can go for pure fat burning exercises like Hindu squats, or aerobic exercises, strength training, weight training, and/or jogging, swimming, fast walking.
➡ If not exercise, consider going for water aerobics, or basketball, or running, or swimming, or volleyball, or football, etc., for 45-60 minutes every day to lose equal amount of calories.
6. Let the Countdown Begin
Keeping a food diary is a clichéd technique advised to those watching their weight. But, it is also one of the most effective ones. Keeping a track of all the calories you consume during the day will help you know and plan what to eat and how much to eat. Cut down or change the type of food that provides excess calories and switch to a healthier version.
Try This: Count the total number of calories you consumed throughout the day. When exercising, make sure that you burn more calories than you consumed.
➡ You can use online websites or apps to count calories. Make sure you also count the liquid calories you consumed throughout the day.
7. Two is Company
Many people blame their overeating to emotional eating. Emotional or mindless eating is another major reason for weight gain. Eating at the desk, or during a drive, or even in front of the television can pack more calories than you realize. An easiest way out of this is to eat with company or your family. That way, you know what you are eating, and how much you are eating. Plan specific meal times every day and avoid snacking in between your meals.
Try This: Plan a mealtime with your partner or friend every day, cook healthy food together, and enjoy the meal. This will increase your motivation and decrease your chances of cheating.
➡ Even if having a small meal, try to include variety (with some vegetables, a small piece of fish, some fresh fruit) so that your meals appear interesting and tempting.
Stress and mindless eating are related to each other. Firstly, try to reduce stress and relax. We all have our comfort foods that we do not mind indulging in at any given moment. But, the frequency and amount of consuming your comfort food may be the cause for your excess weight gain. For that, follow the aforementioned tip of having company when eating, avoid late night snacking or emotional eating. Take smaller portions of food and eat them slowly. This will make you feel fuller. Try to relax and enjoy your food.
Try This: You can try relaxation techniques like pursuing your hobby, meditation, yoga, etc., every day to reduce stress. It will indirectly help you in achieving your goal.
➡ Concentrate on what you eat, de-stress, eat slowly, and enjoy what you eat. This way, you can clearly notice the signs of fullness your body sends you and stop mindless eating.
9. Tiny Tasty Treats
Now, although we may be very much motivated to reach that dream number of pounds or kilograms, but, an occasional indulgence is something very few of us can resist. You can still have bites (note bites and not plates full of) of your favorite food once a while. This will surely, positively motivate you to lose weight. Secondly, you can have healthy snacks like cut fruits, carrots, nuts, popcorn, broth (with lean meat and vegetables), etc., to control hunger pangs.
Try This: When craving for restricted foods, have a comparatively healthy option among the rest. For e.g., when craving for sweets, have dark chocolate, fresh fruits, or something less unhealthy than cakes and muffins.
➡ Make your own sweets (with healthy ingredients, less sugar and no preservatives) or you own version of pasta at home to overcome your craving.
10. Let’s Do It
Lastly, you will need a daily healthy dose of motivation to get through the entire weight loss plan. But, do not consider it a burden or a tiresome chore. Try to enjoy your new diet. Ask your partner or friend to join in, bring variety in your food and exercise pattern, and I am sure you will enjoy the program. Self motivation is very important, and hence, try rewarding yourself when you lose even the slightest amount of weight.
Try This: Motivate yourself with quotes, stories, and accounts of people who have successfully lost weight. Concentrate on the benefits of weight loss and on your regained confidence.
➡ Remember, this tenth point is essential to motivate you back to the first point again every day.
Note: It is recommended to consult the doctor to know the exact cause of your weight gain before subscribing to a diet plan. If the weight gain is due to improper food and lifestyle habits, you can reduce weight by following a diet and exercise plan. On the other hand, if it is due to any disorder, or as a side effect of some medication, please do consult the doctor. Secondly, make sure you consult the doctor before making drastic changes in your diet.
Using these guidelines, you can have your weekly diet chart made according to your age, gender, calorie requirement. As this diet involves many food options and variety, it is easy to follow. You can share your input or experience in the comments section below. Good luck!