Losing 10 pounds in a week seems quite hypothetical, but it is possible only if your body is already in a state of weight loss. So, if you are already on a weight loss journey and keep 10 pounds per week as the target, then it is worth giving some time on this write-up. ‘How to lose 10 pounds in a week’, help you in achieving your target.
These great fitness tips must be there in your weight loss to-do-list to make this uphill task easier. These rules have already been tried by many to reveal that skinny person inside them.
High intensity interval training (HIIT) or sprint interval training
It involves short training sessions to improve the fitness by burning fat in short time period. These are short and intense workouts, which may take 20 minutes or less than that. It never requires larger time length. You will require a fitness trainer for this yet there are some basics which you must know beforehand.
- HIIT allows you to hold the anaerobic state for an increased period of time. Make sure to achieve this goal to make your HIIT effective.
- HIIT workout is intense and therefore, must be done on every second day. Strictly avoid it on every consecutive day.
- Never do it on empty stomach. Eat something half an hour before HIIT workout. Combine it with good nutrition (something, which is easily digestible) to get the best output.
- Do not let your body adapt to HIIT. For this give it an interval of at least a week following every 8 weeks.
Diet to lose 10 pounds in a week
Substitute your daily meal with the intake of fibrous foods. Green vegetables and fresh salads should be included in your main course. Strictly avoid the consumption of grains for a week. Once you have lost 10 pounds, continue with the grains again as they play a major role in maintaining the health. Do not forget to have proteins this week in your weight loss journey. The diet plan for weight loss in a week normally includes those items, which make you feel less peckish.
The goal must be to keep your metabolic rate up through out the day to get the best outcome of resistance training. It must involve your full body rather than only some parts of your body.
Some popular and most effective full body resistance workouts to lose 10 pounds in a week are:
- Weight squats
- Weights lunges
- Over head press
The above workouts must be included in your 1 week weight loss to-do-list.
Burn calories more than you consume daily
Ask your trainer to measure your calorie burn by using the formula
Calories burn per day = Calories consumed per day – (Basal metabolic rate + Physical activity + Thermal Effect of food)
Note: Balance the calories consumed with calories lost.
So much of workout can leave you exhausted and thus attracted towards slumber. Include the following activities in your routine to stay active.
- Prefer stairs to lift
Follow this rule -“The more steps you take, the more calories you burn.” This simply means to walk whenever you get chance throughout your day. For example, move to your colleague instead of mailing him or park your vehicle away from your office. The facts says that only 5 minutes of walk per day can reduce 10 pounds in a year.
This is the perfect way to churn the oxygen.
- Do something new everday
Make a promise to yourself to do something new everyday of this week. Some examples are: help the needy, learn a new workout to stay fit, learn a new skill, etc.
Video on workout exercises to lose weight quickly
I hope the above tips could catch your fancy and help you in achieving the target to lose 10 pounds in a week.