How to Lose 10 Pounds With These 5 Amazing Tips!
One common goal in almost all weight loss questions I get is ‘what is the 10 pound weight loss timeframe?’ Losing 10 pounds fast has been the ultimate measure for all people that are looking to get in shape for the summer or those looking to quick start their weight loss.
Mastering these 5 tips will teach you how to lose 10 pounds with ease and give you that motivation to go further until you reach your ultimate weight loss goal.
These 5 tips are what I have compiled throughout my research to be among the most important steps to fast weight loss. And if you follow them strictly, you should see 10 pounds melt off in around a 30 day timeframe.
So let’s get started:
Tip #1:
Breakfast.
Most people get in the habit of skipping breakfast, and eating a big lunch to make up for it, or even worse, waiting until dinner to actually eat something.
Every person has a certain amount of calories to take in on a daily basis to maintain living and normal body functioning. Everybody is different though! Some may only need a 2,000 daily calorie intake, and others may need a lot more, such as 3 or 4,000 calories.
Here is where eating a big breakfast comes into play. Your body’s biology is to make sure to take in these calories every single day, no matter what. If you don’t, your body will definitely let you know in the form of headaches, exhaustion, or even illness.
To say it plainly, you will be hungry and you will hate it!
Eating a big breakfast, and it doesn’t even have to be a big one, just eating a breakfast altogether, will tell your body that you don’t have to eat as much later that day to make up for the calories you have not eaten yet, therefore you will not eat as much.
This is important because evenings are when your body stores calories as body fat. It is when your body’s metabolism starts slowing down to get ready for rest and recuperation. (Sleep.)
So therefore, by eating earlier in the day, your body will take in the calories it needs; so they will then be burned off throughout the day, and you won’t feel hungry and stuff yourself later that night to make up for the calories you have not had yet.
Tip #2:
Water.
We all know this cliche! Everybody always “needs to drink more water.” But I am going to explain the basic science on why this is actually very important for weight loss.
Water is a major component in the actual breaking down of body fat cells. It allows your body to shrink the fat cells and will improve the overall healthy functioning of your body, which will in turn store less fat, burn more calories and you feel great all the way around.
You may know how the doctor’s minimum recommended amount for daily water intake is 8, 8 ounce glasses? That is a total of 64 ounces a day. This is the minimum! If you are working out, eating healthy, remaining active, and more importantly, wanting to lose weight, don’t you think you should at least double the MINIMUM amount?
That is why tip #2 is to drink a gallon of water a day. Double the minimum amount to 128 ounces. Now this will be hard at first to get used to. You will be going to the bathroom a lot! But your body will adjust and you will get back to your normal bathroom use within a few days.
Trust me when I tell you that if you drink a gallon of water a day for 2 weeks straight, you will absolutely see a difference.
Tip #3:
Protein.
This has always been a wonder to me how great this tip works for losing weight. It is so amazing to see the results that clients of mine have had when they just do this one thing.
Protein is the hardest of all macronutrients for your body to break down and digest. The 3 macronutrients are fat, carbohydrates and protein.
If you increase your protein intake on a daily basis, your metabolism will speed up and your body will not only prevent body fat storage, but it will in turn burn the body fat you already have. Which means a lot of weight loss! It’s exciting when you see how fast your body will shred fat with this simple tip.
How much should you increase your protein intake and how do you? Here are some examples:
- When you go to get a snack, instead of chips, eat some beef jerky or peanuts.
- If you are are going to have a side for dinner, don’t have high carbohydrate mashed potatoes. Have baked beans instead.
- Use greek yogurt instead of sour cream for your meals.
- Buy a good protein powder and have a protein shake for a snack. Or include it in your breakfast with tip #1.
You don’t have to count your protein grams at this point, just make a conscious effort to eat more protein.
Tip #4:
No carbohydrates after 6:00 p.m.
So as I stated above, there are 3 macronutrients: fat, carbohydrates and protein. Protein will increase your metabolism and therefore burn more fat, but carbohydrates will do the exact opposite.
They will decrease the speed of your metabolism and will store a large percentage of the carbs you take in as body fat. Carbs are the enemy of fat loss.
So as your metabolism starts to slow down in the evening hours, the percentage of carbohydrates you take in will get stored more and more as body fat.
Scientifically, 6:00 p.m. is the exact hour your body takes a steep decline in metabolism speed on a typical 9-5 schedule because of the beginning preparations for sleep.
So 6:00 p.m. should definitely be your strict cut off point. Now, this does not mean to not eat anything after 6:00, but to only focus on protein and fat foods.
For example: Eggs, nuts, chicken, beef, fish or have a quick and easy protein shake like I sated above. Here is a my recommend protein.
Of course, if you don’t have a typical schedule, and rather have a schedule such as a night shift or swing shift, just do the math at the hour it would be for 6:00 for your schedule, as opposed to a 9-5 schedule.
Tip #5:
Sugar.
To break things down even further from 3 macronutrients, there are 3 different types of carbs. These are called Low-Glycemic, Medium-Glycemic and High-Glycemic carbohydrates.
The glycemic index is the calculation of how fast your metabolism digests carbohydrates, e.g. high-glycemic carbohydrates are absorbed and digested fast, medium-glycemic carbs are digested at a medium amount of speed and of course low-glycemic and the slowest speed.
I don’t want to geek out on nutrition science too much, so basically, if you eat less sugar and high-glycemic carbohydrates such as white bread, potatoes, ice-cream, corn, or anything else that is high on the glycemic index, your body will store body fat much less.
Medium, and low-glycemic carbs are digested and burned off at a much more consistent pace, so your body never has the opportunity to store it. It basically uses it as energy or it’s waste.
To get a complete list of the Glycemic Index, my free eBook includes it as a BONUS. You can get it here. You will love it 🙂
Low GI 0-55
Medium GI 56-70
High GI 70+
To conclude, learning how to lose 10 pounds, and learning how to lose weight in general doesn’t have to be a scary task, just remember to apply what you learn here in small steps to get comfortable and so it can become a lifestyle habit.
Applying what you learn and being consistent is the key to weight loss. I am here to support you through the process 🙂
Please comment below if you found this article useful and what else you want to know more about that I can provide to you.
I appreciate you all,
-James