How to Lose 10 Pounds in a Week (2 page)

Follow these simple guidelines and you’re on your way to achieving your goal!

Step 3: Don’t Start Empty Handed

In order to succeed at anything, you need to make sure you have the right gear. Well, weight loss is no exception to that rule.

Get your fridge and cupboards stocked with healthy, nutritious foods and beverages. And, if you need anything else to help you live a healthy lifestyle, make sure you get that too. For instance, if your running shoes are worn out, make sure you invest in a new pair now so you have no excuses to not get active.

Speaking of getting active, do you plan to sweat it out at home, or have you considered joining a fitness center? You can get a great workout either way, just make sure you include it in your plan in case you want to purchase any new equipment or save up for a membership.

Step 4: Make Your Plan Fit Your Lifestyle

In order to succeed at losing weight, you have to come up with a plan that you can live with. If you don’t, you’ll likely walk away from it before you can realize any true physical changes.

Because you’re going to be adjusting to a new lifestyle, it’s not uncommon to feel a little tired and overwhelmed for the first day or two so keep that in mind when setting your start date. (After the first two days, though, you’ll feel great!)

And, you don’t have to overhaul your entire life to lose weight. Just pick some areas that you’re willing and able to change. For example, if one of your not-so-healthy behaviors is buying veggies but then having to throw them out because you didn’t eat them before they perished, make sure you always cut them up the minute you get home from grocery shopping so they’re handy and accessible.

Step 5: Prepare to Celebrate Your Accomplishments

You’re going to be working so hard to make positive changes, you have to make sure you take the time to celebrate them as you go. Do something nice for yourself when you reach some of your mini-goals to keep your energy and drive going strong.

Not sure what to do? Try to select rewards that are like carrots dangling on a stick in front of you. Set things that you may not ordinarily do for yourself, such as:

• A day at the spa
  
• New clothes to show off your new body
  
• Upload a new book to listen to as you exercise
  
• Buying a new gadget for the kitchen to make healthy cooking easier
  

Try to select rewards that will help you reach your goal, such as the last two. The more you do to promote a healthy lifestyle, the more likely you’ll make it an everyday habit.

Chapter 2:
Fasting 101

Is fasting good for you? Some say it’s not healthy for your body at all. Other experts say it’s actually beneficial to give your body some time without food; that it helps you feel better mentally and physically. Who do you believe?

First, let’s differentiate the different types of fasting. Some say no food and some allow only specific foods. If you’re looking at doing a liquid fast, it should only be for a limited period of time.

Fasting has gained popularity for one purpose – to rid your body of unnecessary toxins and wastes. When you consider how many unnatural substances you consume daily in processed foods, it’s no wonder your body retaliates by not feeling as good as it could. It’s like putting a bunch of dirt in a paint can and wondering why it doesn’t go on the wall all smooth and clean.

Not only do you get these substances from things you eat, but you get them from everything else you come in contact with as well. For instance, when you put scented lotions on your skin, your body takes in all the ingredients. Do this over time with cleaning supplies, makeup and even water from the sink and you can see why you may feel a little sluggish or lethargic.

So, if you are interested in beginning your weight loss journey with a fast, it’s certainly understandable. Here are some options that others found helpful:

Cutting Out Sugar

One of the most basic and helpful fasts is the sugar fast. Simply remove foods from your diet that contain sugar and white flour (simple carbohydrates) and replace them with complex carbohydrates like oats, barley, fruit and veggies. As it cuts out unhealthy foods, this type of fast can go on indefinitely.

Just a word of caution: you may have some sugar withdrawal symptoms, particularly if it’s been part of your diet for some time. So, be prepared for headaches and a sick stomach until your body gets rid of the sugar you have built up in your system.

The best way to make it through this process quickly is to consume a lot of water. The faster you can get your body to release the sugars, the better you’ll feel.

Eat Only Natural Foods

The more you work with a food through cooking, the more vitamins and minerals it loses in the process. Therefore, if you want to get the most from your food, some believe it’s best to just eat it raw like the cavemen did.

This presents a few issues when dealing with certain foods, like eggs, which ultimately should be eliminated since they’re not safe unless cooked. But, if you choose to take this route, you can still get plenty of nutrition from other foods such as nuts, fruits, vegetables and whole grains.

If you’re not big on meats, you can actually follow this type of fast for quite some time. Just make sure you get adequate protein so your muscles stay healthy and strong.

Juicing

Popular amongst celebrities, juicing has now found its way into the average household as a viable weight loss option. In fact it’s taken such a hold that there are tons of gizmos and gadgets available to make your juicing experience easier should you choose this type of fast.

Because fruits and veggies contain a lot of natural vitamins and minerals, juicing can be very healthy. It certainly is better than pre-made juices you buy at the store that are typically loaded with sugar.

If this type of fast interests you, you can make a ton of different juices such as:

• “Green” smoothies which are a blend of various fruits, veggies and a little bit of tofu
  
• Juice an orange and carrot for a colorful juice loaded with vitamins A & C
  
• Mix cucumber and melon for a smoothie that is nutritious
  and
  delicious
  

Because they’re so healthy for you, a fast of this type can go as long as seven days. Your body is still getting its necessary vitamins and minerals so you’ll likely feel very energetic if you choose to juice to begin your weight loss process.

Water Only

Because this type of fast lacks any vitamins and minerals, it is also the most controversial. Although proponents say it has positive side effects, such as increased energy and better skin, there are still a large number of experts that say it’s too dangerous on the body to go without any sustenance.

If you want to do a water fast, get your doctor’s approval first. And, don’t do it for more than a couple days. Your body needs food to survive.

The Master Cleanse

Used by celebrities such as Beyonce who lost 25 pounds following this fast, the Master Cleanse has gained a lot of popularity. It involves drinking a concoction of lemon juice, cayenne and syrup and sometimes includes salt-water beverages and teas that act as laxatives.

Although you will effectively lose weight on the Master Cleanse, it’s nothing you should sustain for any length of time. Eventually you’ll have to learn how to eat in a manner that helps you maintain a healthy weight.

As a side note: if you do try the Master Cleanse, make sure you drink a lot of water so you don’t dehydrate your body.

Put It All Together

The best fast is one that gives you nutrition and eliminates foods and substances you really shouldn’t be consuming anyway. That means that choosing to eliminate sugars or sticking with only natural foods are great ways to begin your weight loss journey!

Chapter 3:
Understanding Weight Loss

If you want to be able to lose weight and keep it off, there are some basic things you need to understand. Don’t shy away from this part because it’s like the ‘textbook version,’ because the more you know the better your chances that this is the last time you’ll ever have to lose weight.

Know How Many Calories You Need

The first step in weight loss is to determine how many calories your body uses just to survive. This is also known as your basal metabolic rate or BMR. Combine this amount to the amount of calories you use by being physically active and you get what is known as your TEE, or Total Energy Expenditure.

To calculate your specific numbers, you can use an
online calculator
or do it manually. If you choose the latter, the Harris-Benedict formula is a great calculation method to use. It is:
(Note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.)

• Men
  : BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
  
• Women
  : BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
  

So, for instance, if you are a 35 year old female who is 5’4” (163 cm) and currently weighs 130 pounds (59 kilos), your equation would look like this:

• 655 + 566 + 293 – 165 = 1,349 calories per day just to survive
  

Now that you know this number, you need to account for your physical activity level. You can easily do that by using the following chart:

• Multiply your BMR by 1.2 if you’re
  sedentary
  (office jobs, no real exercise)
  
• Multiply your BMR by 1.35 if you’re
  lightly active
  (exercise 1-3 times/week)
  
• Multiply your BMR by 1.55 if you’re
  moderately active
  (exercise 4-5 times/ week)
  
• Multiply your BMR by 1.725 if you’re
  highly active
  (sports or intense exercise most days)
  
• Multiply your BMR by 1.9 if you’re
  extremely active
  (intense exercise every day)
  

To go back to our previous example, if the 35 year old 130 pound woman worked in an office, you would take her BMR (1,349) and multiply it by 1.2 to find that it takes 1,619 calories for her to keep her weight where it is. However, if she would work out just a few days a week, her calorie intake would go up to 1,821 per day.

Use These Numbers to Create a Plan

Once you know exactly how many calories your body burns, you can create a plan that will get you the weight loss you desire. So, for instance, if your goal is to lose a pound a week, you’ll need to cut 500 calories a day. You can do this by eating less, becoming more active or both! 

The thing is, once you know how many calories you can consume then you can plan your meals accordingly. Aim for 5-6 smaller meals instead of three larger ones so that your body stays satisfied and cravings are kept to a minimum.

Chapter 4:
Get Rid of Bloat

There’s nothing worse than the scale hiking up 3-5 pounds overnight or trying to put on your favorite jeans just to find that you can’t get them done up. While it would take food in huge quantities to actually put on that much fat in such a short time frame, it doesn’t take much to get your body to hold onto the same amount of water, causing you to feel miserable and fatigued.

Why Do You Bloat?

There are three main reasons that most people bloat: too many carbs, too much salt or not enough water.

Carb consumption causes your body to retain water. Bodybuilders are aware of this fact and use it prior to shows if they want to make their muscles look bigger. It’s also why eating too many high-carb meals make you feel and look larger.

The same thing happens if you consume too much salt, which is easy to do in this day of high processed foods. Because your body doesn’t like too much sodium, it retains water in an effort to lessen the concentration. The result? You guessed it – bloat!

And, finally, your body will hold onto water if you don’t give it enough. It may sound weird, but the best way to lose water weight is to drink more of it!

Decreasing Your Waistline

Here are some options to get rid of that dreaded belly bloat:

• Drink a lot of water (1 ounce for every 2 pounds of body weight)
  
• Focus on eating mainly lean protein, low-fat dairy products, fruits and veggies.
  
• Limit the amount of sweets, soft drinks and refined white flour you consume.
  
• Have a cup of coffee or some green tea to help eliminate excess fluids.
  

Chapter 5: Get Control Over Your Emotions

Using food to cope with life is often learned early in childhood. You’re given a cookie when you fall off your bike or you enjoy family time around the dinner table.

When you grow up, you keep those behaviors. When something goes wrong, you continue to go to food. If you want to create a memorable event, it likely is associated with a meal of some sort.

Not only does eating to soothe thoughts or create memorable celebrations feel good emotionally, but it feels good physically as well. When you eat an abundance of fat and carbs, your body releases endorphins which make you feel good. It’s one way that biology does not serve us well.

Negative Consequences of Emotional Eating

Even though eating a food or two that are bad for you when you’re feeling down or anxious isn’t life threatening, it can easily become that way if it’s a pattern you sustain over time. As your weight goes up so does your chances of developing some sort of major health condition such as diabetes, heart disease and cancer.