If you have been trying to lose weight for a while and it seems like nothing seems to work, then you are not alone. People try a lot of things just to lose weight; they starve, exercise and some even try using weight loss pills to get rid of that fat only to gain double of the weight all over again. In fact, nearly 65% of people who lose weight gain it back within 3 years. Additionally, 95% of people who lose weight on a crash diet gain it back.
If you want to lose the weight and keep it off, you need to be smart about how you shed the pounds. Remember, you should only try to lose 1 to 2 pounds per week. Here is a list of effective methods that will show you how to lose 10 pounds and keep it off.
Determine your BMR
To lose weight, you need to cut calories. First, use our BMR calculator (click here) to determine the daily calories your body requires just to maintain its normal body functions. Next, reduce that number by 500. This is the number of calories you need to eat daily to safely lose 1 to 2 pounds per week.
There is nothing that beats the traditional weight loss method. To lose weight, you need to have a workout plan. Keep a workout log book to track your exercises. You can do your exercises in the mornings or evenings, at home or in the gym. What matters is that it fits your lifestyle and is enjoyable.
While this is not a hard and fast rule, generally people who eat breakfast snack less during the day. However, if you never eat breakfast it’s not crucial that you start. What is important is that you maintain your caloric intake goal for the day. If you do eat breakfast, eat one full of healthy fats and protein. Remember, at the end of the day, it’s the number of calories consumed that will determine if you lose or gain weight.
Cravings can hit you at any time, especially when you are trying to lose weight. If you need something to tide you over to your next meal, try healthy snacks like avocado toast, peanut butter on celery or a simple cheese stick or beef jerky.
Water helps to detoxify the body and it aids digestion. It also helps you feel fuller. Try to drink at least 8 glasses of water every day. It helps to reduce your appetite for food.
Eat lots of fruits and veggies
Fruits and vegetables are a good option to lose weight effectively. They are packed full of vitamins and fill you up while adding few calories. Be aware that many fruits are high in natural sugar and can add extra calories to your day. Stick to strawberries, blackberries, cranberries and cantaloupe. Also, limit your intake of starchy vegetables, such as corn, carrots and potatoes.
Don’t eat when you’re not hungry
If you want to lose weight, you need to exercise self-control. Avoid eating when you don’t feel hungry. One of the reasons people gain weight is they eat due to boredom or stress. Keep yourself busy until your next meal and you will forget about the hunger pangs.
Eat in moderation
Eat as little food that is sufficient to feel full. Once you reach satiety, stop eating. Use small plates when eating a meal. We tend to overeat when large plates are used. Also, try drinking a glass of water before each meal to increase the feeling of fullness when eating. Also, avoid foods full of bad carbs, such as white bread and just about anything made from a box or package.
Take brisk walks
While jogging may burn more calories overall, brisk walking will burn more fat. The body uses carbs for fuel during a run but burns fat for fuel during a brisk walk. Ideally, you want to start off with a brisk walk daily, but eventually move to jogging once you start losing the weight to burn more calories.
The problem with dieting is that once you stop, you usually gain back the weight. The secret to losing weight is to be consistent. Dieting gives you a drastic change which the body and mind may fight. Staying fit and healthy is a lifestyle, not a quick fix.
Avoid weight loss pills/ medication
The best way to lose weight is to lose weight naturally. Weight loss pills come with side effects and you end up gaining back the weight immediately. Additionally, most “weight loss” supplements don’t do anything.
So, follow these simple guidelines and I guarantee you will lose 10 pounds and keep it off. Don’t get discouraged if you get off track one week. Just pick up the following week and stay motivated.
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