The Fastest Ways to Lose 10 Pounds
There’s no doubt about it: Whether you’re just a few pounds away from your goal weight or you’ve just begun your chosen routine, weight loss is hard. While new diet pills and quick fixes that are introduced into the market every week can be tempting, don’t give in to the hype. The tried and true method of weight loss is always dependent on diet and exercise.
If you want the fastest ways to lose 10 pounds, we have the secrets behind the most effective way to lose fat and look as fit as possible. And it doesn’t involve starving, crash dieting, or any other unhealthy activities.
Exercise more effectively
If you’ve ever heard the mantra of “work smarter, not harder,” then it’s time to apply that to your exercise routine. That’s where high-intensity interval training, or HIIT, comes in. The goal with HIIT is just to burn fat and build your muscle. After all, the more muscle you have, the more calories you’ll burn after your workout is over, and this means that you’ll be well on your way to losing more weight than you would be with just cardio alone. Muscle For Life explains HIIT involves periods of high intensity training where you’re pushing your body to its metabolic limits and then short periods of low intensity where you can catch your breath and recover.
Next: Make sure to add more than just cardio into your routine.
Strength training also makes a difference
When your workouts involve extreme intensity, your body burns more calories from your glycogen and fat stores. Going for HIIT also means you’re going to increase your metabolism in the hours after your workout, which will burn even more calories. Just know that adding more cardio beyond five or six HIIT sessions a week is a recipe for overtraining, which can hinder weight loss.
If you want to burn those 10 pounds even faster, add more strength training to your routine. Building muscle is the key to getting lean. So if you are heading toward those cardio machines at the gym, make sure you’re also taking the time to hit the weights.
Next: Your nutrition is a huge part of losing weight quickly.
Eat whole foods instead of processed junk
When you’re looking to lose 10 pounds, your gym efforts will mean very little if you don’t go after your diet with fervor. What you’re putting into your body is key to getting the results you want. And the stricter you are with your nutrition, the faster you’ll see the pounds come off.
You might think this is the opportune time to go on a fast or try a new juice diet you saw on TV, but diets that rely on you remaining hungry or completely skipping out on carbs and fats will only point you toward failure. Think of food as the thing that’s nourishing your body inside and out — you want to nourish, revitalize, and energize your body with fresh fruits and veggies, whole grains, and lean proteins.
Next: This type of food will keep you full and help you lose weight.
Add more protein
Adding more fresh produce in your diet will surely help you ditch 10 pounds quickly, but protein is what is really going to help. Sources like lean meats, spinach, and eggs will keep you satisfied for hours after you eat them, and they don’t spike your insulin levels like simple carbs. You’ll want to make sure you’re getting the right amount of protein for your size, though, or else you can gain weight from consuming too much.
If you’re unsure of how much you should be eating, you’ll need approximately 0.36 grams of protein per pound of body weight. This number raises if you’re trying to build muscle, but use this equation as a starting point.
Next: This is the one type of food you really need to avoid.
Cut back on sugar
According to Healthline, it’s vital to cut back on sugars and starches when you’re trying to lose 10 pounds. Sugary desserts, white breads, and simple carbs are good for fueling a workout. But when they’re left unused in the body, they stimulate the secretion of insulin — the main fat storage hormone that’s in your body. When you lower your insulin levels, you have an easier time burning fat instead of just carbs, muscle, and water weight. Also, your kidneys release extra sodium and water when your insulin levels are lower, and this can decrease bloat.
Next: Those happy hour specials are doing a lot more harm than you realize.
And skip the alcohol
The sugar in pastries certainly isn’t helping your waistline — but neither are your alcoholic beverages. If you want to lose weight quickly, you’re well-advised to skip out on the beer and cocktails, Psychology Today warns.
The reason alcohol works against you is because your body can’t store it. So once you take it in, you have to burn it immediately, otherwise it’s stored directly as fat. And you’re probably well-aware that it’s also an appetite stimulant. For these reasons, your best bet for losing 10 pounds is to stay far away from the bottle.
Next: You’re probably not adding this to your diet — but you should start.
Add a probiotic
When you’ve overhauled your diet and put an effective workout routine into place, adding in a probiotic may be the final step for fast weight loss.
Probiotics add good bacteria back into the gut, and research suggests that repeated incidences of overeating over a long period of time may make it harder for your body to absorb vital nutrients. The introduction of a probiotic that contains VSL#3 (multiple strains of good bacteria) may lead to less accumulation of body fat overall.
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