The key with oatmeal is how to make it so it's not a calorie bomb. I recommend making it with nonfat milk in place of water, stirring in chopped raw nuts or natural nut butter, and topping with fresh or frozen fruits. If you need some added sweetness, a drizzle of maple syrup should do it. They offer plenty of protein, healthy fat, and fiber that can really take the edge off hunger at any meal or snack.
Nuts are also so versatile and convenient. They can be mixed into overnight oatmeal or yogurt at breakfast, paired with fruit as a snack, or tossed into a hearty salad for a little satisfying crunch at lunch.
I recommend including them in any weight loss plan. Palumbo , RD, a Chicago-based dietitian. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.
Apparently, the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits.
To discover more teas that will zap away your flab, check out these best teas for weight loss. Plant proteins found in beans not only help us feel full and stabilize blood sugar but beans are associated with longevity. Who cares about being skinny if you die young? You know they're good for your heart, but they're also good for your belly.
They fight fat in four ways: They reduce inflammation, they control hunger, they turn off your fat-storage genes, and they control blood sugar. They are the most low-calorie food you can consume, and they're filled with health-boosting, satiating nutrients. From smoothies and eggs to soups, main and side dishes, they can fit in anywhere and boost volume and nutrition. If you want to eat more while still losing weight, veggies are your answer. Monounsaturated fats from sources like olive oil, nuts and avocados can reduce cholesterol, promote weight loss, even boost memory.
Doing so keeps you more energetic, hydrated, fuller, and can even boost your metabolism. Drink water before a meal to avoid overeating, and replace other beverages with water for immediate results, including weight loss. They're low on the glycemic index and rich in fiber which helps tame that out-of-control appetite many people have after they exercise.
This will help you stick to a more consistent workout schedule, which can aid weight loss efforts. For those who have hit a weight-loss plateau and can't seem to lose that weight, you'll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person.
Focus on consistent, quality movement walk, bike, climb, paddle board, etc. Deadlifting recruits more muscle fiber at once than any other exercise.
More muscle working equates to more blood flow, an increased heart rate, more metabolic demand and output. It's compound, multi-joint and more bang for your buck, not to mention you'll develop an excellent posterior from them. In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength.
If you're looking to lose weight, incorporating them into your workout routine is a must. It keeps the heart rate elevated and puts your body into what's called an oxygen debt. This allows you to burn fat hours after your workout ends. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Losing weight too quickly may also affect your resting metabolic rate RMR , which reflects how many calories you burn at rest.
In the previously mentioned study, those in the rapid weight loss group experienced greater reductions in their RMR compared with those in the slow weight loss group 4.
To be clear, any weight loss method that reduces your calorie intake will likely also lower your RMR. Still, you can minimize negative metabolic adaptions from calorie restriction, such as muscle loss, a decreased RMR, and increased hunger, by opting for a less restrictive diet, a smaller daily calorie deficit, and an overall slower weight loss strategy 5 , 6.
This not only takes a physical toll on your body but also potentially your mental health 7. This is especially true if you have a significant amount of weight to lose. They can lead to weight cycling, a loss of muscle mass, and more. Instead of trying to lose the most weight in the shortest possible time, try using the following tips to create a long-term, sustainable, personalized, and healthy weight loss plan. Wanting to feel and look better for yourself or others is a common motivator behind weight loss.
Extrinsic motivation is when your primary motivators come from outside sources, such as wanting to look thin at a wedding or look a certain way to gain popularity on social media. Intrinsic motivators come from within yourself. Examples include wanting to improve your self-esteem, mood, health, and energy levels Studies show that while people motivated by extrinsic factors can achieve short-term weight loss, those who are more motivated by intrinsic factors tend to be more successful when it comes to keeping weight off long term 9.
In fact, a study including people found that participants whose main motivator was physical appearance maintained 3. The people who successfully maintained their weight loss were more likely to be motivated by health reasons While aiming to look better for yourself or others can be one of your motivators, focusing on nonappearance-related motivators, such as improved stamina and mood or reduced triglyceride and blood pressure levels, may up your odds of successful long-term weight loss.
Aim for slow, steady weight loss rather than setting unrealistic goals like losing 5 or 10 pounds in 1 week. Working with a healthcare professional like a registered dietitian can help you determine a safe and reasonable weight loss goal — and how to get there.
Weight loss is not about punishing yourself or suffering through a diet that you hate. Support wikiHow and unlock all samples. Foods to Avoid to Lose 10 Pounds in 10 Days. Exercise Schedule to Lose 10 Pounds in 10 Days.
Kristi Major. It depends. Try not to get discouraged if you're not able to lose all of the weight in 10 days. Losing weight at a slower pace is normal, and taking a slower approach will make it easier to keep the weight off. Not Helpful 2 Helpful 1. Include your email address to get a message when this question is answered. Related wikiHows How to. How to. More References About This Article. Co-authored by:. Co-authors: Updated: June 9, Categories: Short Term Diets.
Article Summary X To lose 10 pounds in 10 days, eliminate carbs and junk food from your diet and try to eat smaller, more frequent meals. In other languages Italiano: Perdere 5 Chili in 10 Giorni. Deutsch: 5 Kilos in 10 Tagen abnehmen. Nederlands: 10 pond kwijtraken in 10 dagen. Thanks to all authors for creating a page that has been read 1,, times. Reader Success Stories Caroline S. Jun 7, It is hard to limit carbs to grams a day, but if you write it all down, the math doesn't lie!
I started to crave meats I don't usually eat, like fish, but I think listening to my body's protein cravings is the smartest move. Day 7 and I'm down from to ! Don't give in to the carbs, my friends, and you will see results. Stay hydrated, and good luck! Rated this article:. More reader stories Hide reader stories. Did this article help you?
Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Caroline S. Tracey Wood Sep 12, I've lost 4st and have 2st to lose for my goal weight. I've done this with a balance of excising and healthy eating. Varied cardio, weights, classes and a good support network. Pooja Shah Dec 2, Target 4-mile walk every day and 30 minutes cardio. It's easy to lose weight. I started taking multivitamins, and it helped me.
I feel more energetic. Lilian Barge Apr 25, You really convinced me of forgetting white food, at least until I lose the weight I want to lose. Then I'll eat pasta in moderation. Jun 27, Good thing that we have a place to look in order to remember.
Very helpful, thanks! Share yours! More success stories Hide success stories. By signing up you are agreeing to receive emails according to our privacy policy. Follow Us. Resistance training or lifting weights can help protect the metabolism from the crash that can occur while dieting.
Lifting weights builds muscle. Muscle mass burns more calories than fat cells. The body also uses up more of its carbohydrate stores when doing full body resistance routines.
When someone couples resistance training with aerobic and cardio training, they will burn more calories. Prolonged exercise of low-intensity to moderate-intensity for over 30 minutes per session will gradually cause the body to stop relying on carbohydrates for fuel and start relying on fat.
A low carb diet can help a person to shed several pounds in a short time. Some studies support reducing overall carb intake. One study , for example, showed low carb diets could help people with or without diabetes to lose weight.
When starting a low carb diet, some people might see an immediate drop in weight, as well as long-term weight loss. Carbs cause the body to store excess water; so when a person reduces their carb intake, the amount of stored water decreases, causing weight loss. Before embarking on a low carb diet, it is essential to get advice from a doctor or dietitian, as this type of diet can cause health risks.
Bloating occurs when the body holds on to extra water or gas. Removing foods that cause bloating can help reduce weight. This includes foods that are high in sodium, such as canned soup, frozen dinners, and carbonated beverages. Following a meal plan can help people stick to a diet and stay more accountable.
There is a wide range of meal plans that a person can try. Start by planning each meal for the week and make sure to stick to the daily goals. Changing behavior patterns and lifestyle habits can be critical in ensuring a successful weight loss plan.
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