Losing weight doesn’t have to be a strenuous process. Finding the right tips and tricks that work best for you and your body can easily help you lose excess pounds in no time. That’s why we spoke to the experts, who share their top tips for losing 10 pounds fast. Add them to your routine and get excited as the weight starts to shift in your favor!
Achieving your ideal weight shouldn’t revolve around a specific “plan” or “diet.” Instead, the Centers for Disease Control and Prevention (CDC) explains, it should be an achievable lifestyle that includes a good diet, healthy stress management and regular exercise. People who stick to their weight loss (losing about one to two pounds per week) are more likely to stop gaining weight.
Without further ado, if you need some weight loss inspiration to continue your weight loss journey, let’s take a look at our top tips for losing 10 pounds fast. Next, don’t miss 6 tips for women to lose and keep belly fat off.
Black, green, and oolong teas all contain the amino acid theanine, which promotes relaxation and alertness, The Nutrition Twins®, Tammy Lakatos Shame, RD, CDN, CFTand Lyssie Lakatos, RD, CDN, CFT, a member of our medical expert committee, explain. This can help you avoid the urge to overeat or overeat, which is often associated with emotional eating or stress.
“Both iced and warm tea will do the trick, but warm tea is soothing and can help calm the nerves, as the heat prevents binge drinking and adds to the calming effect. Both cold and warm tea can help relieve tension and get rid of hunger ,” adds The Nutrition Twins.
Taking 10 deep breaths before meals activates the body’s “relaxation” (or parasympathetic) system. This will help you make smarter decisions about what you eat, eat more slowly, digest food more efficiently, and know when it’s best to stop eating. “finally, [this] Help your body work more efficiently,” says The Nutrition Twins. “When your body is in top shape, your metabolism is more efficient and weight loss is easier.
So, breathe in through your nose on the count of four, let the air stay in your lungs on the count of seven, and then gradually exhale through your mouth on the count of eight.
Let’s be honest: What’s better than a handful of delicious peanuts 30 minutes before a meal? The best part is, this salty, crunchy indulgence can support your weight loss efforts. “You’ll have more protein than any other nut (7 grams per serving), a good source of fiber and fat, over 30 essential vitamins and minerals, and reap weight loss benefits,” The Nutrition Twins tells us. “Peanuts also happen to be readily available, affordable and shelf-stable, all important factors in creating long-term healthy diets that are sustainable for nearly any lifestyle.”
research published in Nutrients It has been found that starting with two servings of salty peanuts per day can help you lose weight. Study participants who ate peanuts lost 14.78 pounds (even though they ate 400 more calories per day), while those in the control group lost 14.52 pounds.
“Our study found that peanuts, which are high in healthy unsaturated fats, can actually aid weight loss. When people are trying to lose weight, they tend to avoid peanuts because they think they have too many calories. However, peanuts are actually high in satiety, meaning they make you feel fuller, which can be really helpful for those on a weight-loss diet,” Christina Peterson, an assistant research professor in the Department of Nutritional Sciences at Texas Tech University, said in a statement said the press release.
If you’re trying to lose 10 pounds fast, a smart habit to start is to suck up the extra sauce from your takeout order. “Whether you’re ordering pad thai, General Tsao’s chicken, or vodka macaroni, the sauce can be a high-calorie meal, and the longer it sits in a takeaway container, the more likely it is to be eaten. Food absorption,” explains Nutritional Twins.
So what to do? When you receive your food, plate it immediately and store any excess sauce in a takeout container! “You’ll still get all the flavor, but without all the calorie-dense extra sauce weighing down your waistline and greasy palate,” adds The Nutrition Twins.
When the goal is weight loss, protein is king. Why? It works by reducing appetite, suppressing appetite, and Improve the body’s fat-burning potential, Melissa Mitri, MS, RDnutrition writer and owner of Melissa Mitri Nutrition, tells Eat this, don’t eat that! Mitri recommends adding one or two protein sources to your meals. You can easily do this by adding poultry, meat, tofu, Greek yogurt, or mixed nuts to your next dish.
“Fiber is found in plant foods and passes through your body undigested. Including enough fiber in your diet can help slow digestion and provide bulk and satiety, which can help you lose weight,” says M. Terry explained. Your goal should be to eat 25 grams of high-fiber foods per day. Examples include quinoa, oats, bran, and fresh fruits and vegetables.
Cheese, whole milk, butter, sour cream and ranch dressing all contain extra unnecessary calories. If you cut cheese in half when making a delicious casserole, burrito, or omelet; ask restaurants to “eat less cheese” when ordering out; and use only half of the milk you normally use in coffee, You will notice a big difference when you stand on the scale.
“Try nutritional yeast or shredded olives instead of cheese for extra flavor, low-fat yogurt instead of sour cream, unsweetened almond milk instead of cream in coffee, and avocado instead of cheese on salads for a creamy texture,” Recommended by The Nutrition Twins.
“In my practice, I see that most of my clients don’t know how much they eat,” Mitri told us. “By writing it down in a food diary or in an app such as MyFitnessPal, you can see where your intake is so you can focus on the areas you need to improve for successful weight loss.”
Strengthening aerobic exercise plays an integral role in weight loss. “Aerobic exercise has been found to produce faster weight loss compared to other forms of exercise, such as weight training,” Mitri said. “In particular, high-intensity interval training (HIIT) is a type of aerobic exercise that’s been studied for its weight-loss effects.” So next time you hit the gym, consider taking a HIIT-style workout class, or a consultation can help you design Personal trainer for your own workout program.
“Heavy eating involves choosing bulky, low-calorie foods that are often high in water and fiber,” Mitri explained. Eating large amounts can be beneficial to your weight loss efforts because it keeps you feeling full while naturally consuming fewer calories. Examples of bulk foods include fruits (berries and watermelon), vegetables (leafy greens and cucumbers), and grains (brown rice and oats).
Dieting with an “all or nothing” mentality is sure to sabotage your efforts. Instead, celebrate the progress you’re making instead of trying to make everything perfect. “For example, maybe you’re eating more vegetables than you were yesterday, or you’re lifting more weight than you were yesterday. Research shows that perseverance, not perfectionism, is what leads to sustainable weight loss,” says Mitri.
Now is a prime time to start following the vegan half-pan rule. It goes a bit like this: half of the plate should be filled with steamed vegetables. You can flavor them with lemon, spices, and herbs—instead of butter or oil. Eat vegetables first. This will help you eat low-calorie foods rich in fiber. “When you eat heavier foods, you may not even be able to eat all of the food on your plate, so you’ll significantly reduce the calories you burn without even having to put in much effort,” explains Nutritional Twins.
Make it a habit to drink water when you wake up. “Drinking water remains one of the most important parts of a healthy weight loss plan,” explains Mitri. “You can easily increase your water intake by drinking a glass of water right after waking up. Keep an 8-ounce glass or water bottle on your nightstand and drink it right away in the morning. Start your day with water instead of coffee first thing can help you start your day.”
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