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Do you want to slim down? If you need to lose a relatively small amount of weight, say five or ten pounds, your weight loss strategy will be different than a strategy designed for more significant weight loss. Use these steps, tailored specifically for a ten pound weight loss, to set up your plan. Then, get to work, stick to your program and get ready to enjoy a slimmer, sleeker new you.
If you want to lose five actual pounds by next weekend, listen up: Losing weight fast is almost always unhealthy. That's because it can set you up for binge-eating and fluctuations that interfere with long-lasting results, which basically defeats the whole point, right?
It's also effing hard! "For most people it's very, very difficult to lose more than one to two pounds of body fat in a week," says Philadelphia-based weight-loss physician Charlie Seltzer, MD. And even if you lose some water weight in the process, the change is temporary. "It's fat loss that changes [your body's] shape," he says.
Even if you do not meet your goal, it's nearly impossible to keep off the weight over the long term: "The amount of restriction required [to maintain that number] will make you so hungry that you'll eat everything in sight—it's survival instinct," Dr. Seltzer says. And since calorie restriction gradually slows your metabolism gradually slows your metabolism, your body will be less prepared to burn the foods you binge on, he adds. That could mean gaining more pounds than you lost in the first place.
Still there are effective and healthy ways to kick off your weight loss—and, yes, it will take time!—All without starving yourself, wasting money on sketchy supplements, or punishing your body with exercise.
Instead, try a few of these safe, proven tips. And remember: You'll get the best longest-lasting results from changes that don't leave you exhausted and dreaming of pizza.
1. Set a short term goal.
Get out a ріесе оf рареr and tаkе a few minutes tо write out why those ten pounds matter. Are you getting ready fоr a beach vacation? Dо you want to lооk great at your next holiday party? Arе you hoping tо turn heads аt your high school reunion? Be specific. Then create mini goals and rewards for each week on your weight loss journey. Post your goal and your reward schedule in a place where you see it every day.
2. Get support from family and friends.
Get the word out. Let everyone you know that your goal is to lose ten pounds. Use your friends, family, coworkers, and neighbors to help keep you on track. Enlist as many people as possible. Consider using social media, like the Weight Loss Facebook page and other creative sources for support, tips, and healthy daily reminders.
3. Count calories.
Find out how many calories you need to lose weight. Then use a tracking device such as Calorie Count to track and monitor your caloric intake. A notepad also works well if you prefer the old school approach. Write everything down and be absolutely sure that you are accurately measuring serving size. You might be surprised by the number of calories you actually consume, when you add up the meals, snacks, and drinks you enjoy each day.
4. Eаt mоrе lean protein.
Protein is your friend if you are on a diet. But, make sure your protein source is low in fat. Bacon, sausage, and other high calorie meats probably won't get you closer to your goal. But lean chicken, turkey, and seafood (without sauce!) will.
5. Exеrсіѕе evеrу day.
Yes, you read that right, every day. But each session doesn't have to be a killer workout. Create a program that includes high intensity exercise as well as recovery days and longer moderate workouts. If you can find the time, do two-a-day exercise sessions, but not if it causes you to eat more—common weight loss workout mistake.
6. Increase non-exercise activity.
It's not just your gym time that counts to ward the bottom line on the scale. If you want to lose ten pounds or 100 pounds, non-exercise physical activity has a big impact on the number of calories you burn every day. boost your metabolism with easy activities all day long.
7. Stау rested.
Allow yourself to recharge at the end of the day. Your weight loss journey will be a relatively short one, but you are going to have to work hard and manage significant lifestyle changes if you want to reach your goal. Listen to your body and give yourself the sleep that you need.