Wednesday, November 25, 2009
Lose 10 Pounds in One Week -- The Best Method
5 Steps to Lose 10 Pounds in One Week
Step 1: Cover the Basics
There are certain fitness "basics" you need to cover if you want to be able to burn fat and lose 10 pounds fast. First, you gotta get enough sleep. It's extremely difficult to lose weight efficiently when you're always tired, for a variety of reasons (including the fact that your body starts pumping out metabolism-killing "stress" hormones). Most people need at least 7 hours of quality sleep per night, but 8 is even better!
Also, you need to be well-hydrated if you want to have a healthy metabolism and enjoy high energy levels. At the very minimum, try to drink 70 ounces of pure water and/or unsweetened tea per day. Your body will thank you, you'll feel great, and it will be much easier to lose weight quickly.
Finally, you need to keep the "bad" things to a minimum, especially alcohol and drug consumption. When you drink, your liver literally stops the fat loss processes going on in your body so that it can focus on processing the alcohol and detoxing your body. One glass of red wine with dinner is OK but any more than that and you'll be significantly hurting your weight loss progress.
Step 2: Boost Your Metabolism (and Energy!)
Boosting your metabolism and energy is vital for fast, healthy fat loss. Higher energy and a "hot" metabolism make it so much easier to drop those 10 pounds quickly. Start by drinking a large tumbler of water first thing upon waking, at least 16 ounces. It'll clear your head and jumpstart your energy. If you need that caffeine kick, also drink a couple cups of sugar-free black or green tea. You can also consider taking a healthy energy booster that contains B vitamins, natural caffeine, yerba mate, or a combination of the three (best choice IMHO!). If you must have your morning coffee to get going, at least avoid sugar and artificial sweeteners (stevia and xylitol are two good natural sugar alternatives).
Next do about 10 to 15 minutes of light exercise. Fast walking or light jogging is fine, as long as you break a sweat and get your heart pumping a bit. You just want to get your metabolism kicked into gear and give yourself a healthy energy boost. Plus, it's been proven that people who do some form of exercise first thing in the morning are much more likely to stick to a good fitness routine and healthy diet over the course of the day!
Step 3: Eat a Modified-Caveman Diet (AKA "The Best Fast Weight Loss Diet in the World")
If you want to lose 10 lbs in a week, you're gonna have to follow a strict diet based around healthy, unprocessed foods. This will reduce calories and, more importantly, help to stabilize your blood sugar levels and insulin production. One of the best options is a "modified-caveman" or "paleo" diet. It basically involves eating mainly the kinds of natural foods that humans can hunt or gather in the wild. Lean meats, fish, eggs, nuts, large (non-grain) seeds, berries, root vegetables, etc. Purely quality proteins, good carbs, and healthy fats. At the very minimum, get at least 90% of your calories during the week from proteins, veggies, raw fruits, nuts, seeds, and healthy oils like extra-virgin olive oil and unrefined coconut oil.
Also, you can eat plenty of beans and legumes due to their appetite-suppressing high-fiber content and low glycemic index counts. You can also eat small amounts of low-fat dairy -- such as mozzarella cheese made from skim or low-fat milk -- since there is quite a bit of evidence that calcium is important for weight loss. FYI, this is where the "modified" part comes in, since beans/legumes and dairy products are not typical paleo-diet foods.
Obviously, all junk foods must be avoided. In fact, any processed food that contains refined sugars, flours, or fats should be cut out. Grains, potatoes, and other starches should also be avoided during this time. All of these foods spike blood sugar levels, cause your body to pump out insulin, and basically shut down fat-burning. Yes, what we're talking about is a type of "low-carb" diet (or lower-carb at least, since you can eat fruit). But, if you really want to lose those 10 pounds fast, you should be able to stick to it for a week!
One of the best ways to eat to lose pounds fast -- without going hungry or suffering extreme food cravings -- is to eat several small meals and snacks throughout the days instead of 2 or 3 big meals. In fact, many bodybuilders, fitness models, and athletes eat a small protein-based meal or snack about every 3 hours during waking hours. Many top nutrition experts recommend following a "6 meals a day" plan because it's an effective way to boost your metabolism, keep insulin and blood sugar levels steady, maintain high energy, and minimize hunger/food cravings all at the same time!
No matter what, remember that diet is 3/4 of the solution when it comes to healthy and safe "rapid" weight loss. If you eat (or drink) lots of processed, refined sugars, "white" flours, artificial chemical-laden junks foods, etc you will NOT lose weight quickly. For the best/fastest results you must eat an extremely clean diet based around high-quality proteins, healthy fats, and good carbs with LOTS of water for optimum metabolic function.
Step 4: Do Metabolic-Burst Exercise
Forget the long, boring, painful, and largely ineffective "cardio" workouts. Typical cardio, by itself, is not going to help you lose 10 pounds in one week. A much better, more-efficient option is to do "metabolic-burst" workouts. These are short (approximately 20-40 minutes), higher-intensity workouts based around full-body strength training exercise and interval-based cardio exercise. Put simply, intervals are brief bursts of high-intensity activity followed by short "active recovery" periods.
A very simple example is a light jog that involves doing a set of 5-30 reps (depending on your personal conditioning level) of bodyweight resistance exercises (e.g. pushups, squats, lunges, pullups, etc.) every 90 seconds for about 20 to 30 minutes. This kind of strength training/cardio combo workout is proven to burn more calories than typical workouts while also causing powerful metabolic and hormonal changes in the body. When you do both strength/resistance training and interval-based cardio exercise on a regular basis you create the ideal fat-burning conditions inside of your body. In fact, you'll literally burn fat and build lean muscle tissue while you sleep!
Step 5: Shortcut Supplements
There are a few low-cost diet supplements that can really help to speed up the weight loss process and allow you to lose 10 pounds in the next week. They include whey protein powder, omega 3 fat supplements (e.g. fish or krill oil), and a high-quality multivitamin formula. All of these powerful supplements are proven to assist in healthy weight loss, mainly because they help to cover all nutritional bases and can assist in faster recovery from tough workouts. At the very minimum, take a decent multivitamin/multimineral formula to make sure your body and metabolism has everything necessary for fast, efficient fat loss.
So that's pretty much it! Now you know one of the best ways to lose 10 pounds in one week. If you stick to these techniques very closely you will definitely burn fat, lose weight, drop pounds, and reduce inches from your belly, hips, thighs, etc. And you'll do it in a fast, healthy, safe, and highly efficient way.
Good luck and make sure you leave your questions, comments, and tips below!