The key to slimming down quickly and safely is to achieve a certain balance between caloric consumption, utilization, and the internal chemical balance that stabilizes the body’s blood sugar levels, as it is quite dangerous (and also really hard) to sustain a caloric deficit just to shed pounds (aka starving yourself silly).
For a healthy weight loss regimen that can get your to shed 10 pounds really quickly, here are 8 things you should get started on:
1. Perform your cardio first thing in the morning
Before you refill your “food tank”, make sure to burn “old fuel” by performing cardio exercises like walking, jogging, jumping jacks, running, or anything that speech up your heart rate.
Cardio exercises improve metabolism (how you burn calories). They also increase your uptake a beta endorphins – a natural kind of morphine that suppresses the appetite.
2. Cut your calorie intake
To slim down quickly, the next best move is to cut down calorie intake to just the right amount that your body needs.
Avoid foods that are high in calories and nothing else, such as salad dressings, fried foods, foods containing animal fats, and processed meats.
You may need to consult with your doctor as to how many calories to shave off your daily diet, but if you’re healthy, with no underlying medical conditions, you can reduce your food consumption by 300 – 500 calories a day.
3. Keep your exercises varied
To keep from getting bored (and dropping out of your weight loss regimen) and, more importantly, to slow down the plateau that everyone hits when certain routines are overdone (which translates to zero weight lost despite vigorous activity), switch to a new routine every 8 -12 weeks.
Ideally you should choose routines that target different muscle groups every time so you achieve a more uniformed toned physique.
4. Keep moving throughout the day
Simply because you exercise first thing in the morning does not mean not move for the rest of the day.
Maximize calorie burn by spreading physical activity throughout the day – perhaps a quick stretch at noon and a 10-minute chore (doing the dishes or laundry) at night.
In between, take the stairs instead of the elevator and get out of your chair every hour or so.
5. Eat small portions of food in regular intervals
Instead of sitting down to three huge meals a day taken at hours when you are already hungry, try to fit into your lifestyle four or five smaller meals every three hours.
The goal is to keep your blood sugar even throughout the day to prevent snacking in between (which could altogether sabotage your extensive cardio workouts).
Incorporated into your daily routine, smaller meals at regular intervals trick your body into thinking that there is no danger of famine and, therefore, no need to hoard fat.
6. Drink More Water
It’s not uncommon to think you’re hungry when your body actually needs water, not food. Signs of thirst and hunger can easily get confused. The result is that you might eat more food and consume extra calories when your body is thirsty.
You can avoid this problem and lose weight faster if you stay hydrated. Fill a few bottles with water and keep them in the front of your well-stocked refrigerator. That way you’ll see them right away when you open the door to graze for food. Then, before you eat a meal or grab a snack, drink a full 6-8 ounces. You may decide that you don’t need to eat after all.
7. Cut out alcohol
You may not want to give up alcohol completely, but if you can ban booze for a few weeks, you’ll notice a difference on the scale. There are many different weight loss benefits that you’ll enjoy if you go sober.
First, if you drink water instead of wine at happy hours and other festive events, you’ll significantly decrease your calorie intake. A single glass of wine provides about 125 calories or more. Cocktails can provide 200 or more.
Next, you’ll also be less likely to munch on high-fat and high-calorie foods if you avoid alcohol. And lastly, you’re more likely to keep your workout plan on track if you don’t have to deal with a morning-after headache and exhaustion. Then end result? Fewer diet slip-ups and faster weight loss results.
8. Get enough sleep
When you are trying to lose weight, a lack of sleep creates hormonal changes that result in gaining weight instead of shedding.
This is because your body has to cope with insufficient hormones that are only produced during sleep by making you crave sugary, fatty foods.
Losing weight needs to be done in a healthy manner that does not compromise your basic bodily processes.