HEALTH MASTER

How To Lose Weight?

If you can make a 10-day shot, you can also get rid of some weight in 10 days. But how can it be effective and not just lose one or two pounds? Clothes are not automatically fattened. Now we need to pay attention to the problem of losing weight – we will make you eat less according to the calories you need. 240 hours, get started!

Part1

Planning ten-day plan

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    Find out your goals. How much weight do we have to lose? 2 kg? Still, 10 pounds (4.54 kg)? The amount of healthy weight loss is 1 to 2 pounds (0.91 kg) per week, but the first week may be reduced a little more (mainly the weight of water), so don’t be daydreaming. Based on the actual, determine the weight you lose in the next 240 hours.

    • If you say, you want to lose 5 pounds (2.27 kg) in 10 days. Then you will lose 1 pound (0.45 kg) every two days. A pound is about 3,500 calories, which means you need to consume 1,750 calories a day. What is your goal?
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    Find out what you need. For example, to reduce 5 pounds (2.27 kg), you need to consume 1750 calories per day. This number is difficult to achieve, but we have to work hard to achieve it. Here’s how to achieve this goal.

    • Read “How to Calculate the Calories You Need to Eat When You Lose Weight” on my page. It will tell you about your basal metabolic rate and the amount of calories you consume each day.
    • When you eat enough calories you should consume each day, subtract 1750 calories. 1750 calories is the amount of calories you need to consume. Of course, the more you do, the more you can eat.
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    Record the food diary. You are serious about losing weight, right? Then find a notebook or download an app (there are many free programs) to record it. When you really understand what you eat, you will find it easier to find out where your defects are and how easy it is to see your progress! Many apps have a lot of clever little things that can motivate you to move forward.

    • In the diary, you have to calculate calories and track records. In this case, if you do well one day, you can relax a bit on the following day. vice versa.
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    Develop an exercise plan. If you are the first time to change your lifestyle, it may seem ridiculous to make an exercise schedule. However, we only plan to exercise next week or the second half, so let go. This way you will pay attention to the next week, find time to exercise and strictly abide by. Because you know that you have time to do exercise!

    • Set a goal for exercise every day. An hour is good, but 30 minutes is also effective. If you have to pause, no problem! If you “have no time,” be sure to make some money. You always need to give some time to your health.
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    Throw away junk food at home. You already have plans and motivation, and now all you need to do is to succeed. It sounds a bit harsh, and it will flatten your wallet, but go to your kitchen now and throw away unwanted junk and packaged food. If you are serious about losing weight on the 10th, you have to give up something. This is the only way to stay away from temptation.

    • Easy to say, hard to do. Family members may get angry, so let’s make a compromise: let someone who lives with you hide things or put them where you can’t find them. Don’t let them tell you where you are hiding!

Part2

Master the ten-day lifestyle

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    Know how to eat. Let us explore the practical issues. We only have 10 days, so we should start eating right now. You think you have quite a bad lifestyle, but it is not. You have been eating for so many years, but at the very beginning, my mother didn’t lose weight when I taught you. Here’s how to eat when you lower your waistline:

    • More meals. We are not talking about the 6 meals you have heard – but three meals and two snacks. When you eat 6 meals a day, the body will continue to manufacture and secrete insulin – you will never feel full. So add snacks to the recipe and you will actually eat less.
    • Chew slowly. Chew the food carefully and put down the fork when chewing. If you eat too fast, your body will get enough energy soon. “Wow, I am full, I didn’t tell you?” You have to give your body some time to confirm what you have eaten. .
    • Small bowls to eat. The application here is an illusion. No matter what is in front of you, your brain will want to eat. So with a small bowl of rice, you will miraculously find that you are eating less.
    • Don’t use it with one heart. If you gorge in front of the fridge, your brain won’t think it’s a mealtime. Sit down and concentrate, think about the texture and taste of the food. Then start your super busy day.
    • Blue can reduce appetite. Use a blue (small) plate, a blue tablecloth, or a blue shirt. Have you ever thought about why restaurants never use blue?
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    Think about the heat cycle. Recent research has shown that a high-calorie diet over time can help you lose more weight. This is real. It’s crazy, isn’t it? The principle of this method is that when you limit your body’s intake of food, your metabolism will be reduced and your body will rely on nutrients to maintain your life. A day’s high calories will make your body metabolize like fresh air, allowing your body to relax, speed up metabolism, and consume fat stored in the body. So in these 10 days, choose to eat more in 1-2 days.

    • One form of heat cycle is the carbohydrate cycle. If you mainly consume non-starch vegetables and protein (not a lot of carbohydrates), then one day you have to eat mainly carbohydrates. The body prefers carbohydrates, then fats and proteins, so adding them to the diet can also help with weight loss – it can boost the body’s metabolism and help lose weight.
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    stress reliever. Another consideration is your stress level. Higher stress levels indicate higher levels of cortisol in the body – your body wants to eat more. When you are nervous, your body will eat emotionally, sleep less, and your concentration will drop. relax for a moment! To make your waistline smaller, you need to relax.

    • What is a good start? Meditation or yoga. Yoga also consumes calories, which is a good way to get two birds a stone. If there are no accidents, sit down and meditation in 15 minutes a day. You have passed the long time without “self”.
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    go to bed. This method is more scientific. It seems that the more people sleep, the lighter they are. This makes sense – when you feel good, the body will keep you working, and you will have less time to eat. You will feel better by sleeping at least 8 hours a day.

    • This method is associated with leptin and ghrelin in the body. When the sleep rhythm is disrupted, the body will tell you that you are hungry when you are just tired. Worse, when you want to sleep, you will increase the sugar load and eat dinner at dinner. In addition, because you are tired, you will not exercise. This is the three reasons why less sleep leads to weight gain.
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    Seriously consider the popular recipes nowadays. Say: If you only drink lemonade to eat Sriracha Chili sauce in the next 10 days, you will lose a lot of pounds. But you will want to give up after a week, and your weight will rebound after your normal meal. This completely disrupts the body’s metabolism, and if you are looking for a long-term weight loss program, this is obviously not suitable. But if you want to wear a certain piece of clothing, this method may work. But be careful, don’t tell your mother that it is the method we provide.

    • In the whatmaster “How to Lose Weight Fastly” article, you will find many popular recipes. Whether it’s drinking maple syrup, eating cabbage, staying in the sauna for a few days, or cleaning up the intestines, you will always find what you want inside (and maybe something you don’t know).
    Part3

Master the ten-day weight loss recipe

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    Remember the word: water. Water will bring you closer to the miracle. Drinking water has many benefits. The reasons for convincing you to carry the water bottle all the time are as follows:

    • Water makes you feel full. The more you drink, the less you eat.
    • You need to eat. But the more you drink, the less you want to eat.
    • Water can help remove body toxins (keeping stools normal).
    • Water is good for skin and hair care.
    • Water ensures the moisture and health of muscles and organs.
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    Green food. The metaphor of traffic lights is very appropriate for weight loss. If you want to lose weight quickly, the easiest way is to eat green vegetables. Of course, all vegetables are good, but some are better for weight loss – these are green vegetables. Green vegetables are nutritious: low in calories, rich in vitamins and minerals.

    • All the leaves are very useful. Kale, Swiss chard, broccoli, spinach, cabbage, lettuce, etc., of course, Brussels sprouts. You can eat it in small quantities, but not many calories.
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    Do not eat white food. Do not eat red and white food. If it is white, it is most likely a refined or processed carbohydrate. This indicates that the food has lost cellulose and there is not a lot of nutrients inside. Therefore, if you eat white rice, white bread, even starch and white potatoes in the 10 days, keep it to a minimum.

    • According to the records, your body needs carbohydrates. They are found in vegetables and whole grains, and these are the foods that are best for you. But be sure to eat compound and untreated, do not eat those refined and sugary.
      • Learn about Arte skin’s diet (low-carb diet). 10 days will work. This method is a bit like a popular recipe – you can try it, 10 days may work, but once you stop it you have to face the problems it brings. If you can stick to it, try low-carbon weight loss, but you need to understand the consequences of long-term persistence.
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    Low fat and high protein diet. Protein in the diet should account for at least 10%. If you want to lose weight, it is best to let it account for a larger proportion. Protein is part of the muscles and has a super effective filling effect – these all lose weight. So eat more fish, white meat, soy products and beans.

    • It is now considered normal to have up to 30% protein in the diet. Studies have shown that high protein diet combined with exercise can reduce blood lipids. It is well-known that protein reduces insulin spikes and can reduce the idea of ​​eating.  Awesome, great!
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    Learn about healthy fats. Your body needs them. It is not good to eat a little fat. You need to eat those good fats – unsaturated fatty acids. They are found in avocados, olive oil, nuts, fatty fish such as salmon and trout, and low-fat dairy products. In fact, having healthy fats in the diet (of course, moderate) can lower cholesterol levels and reduce the risk of cardiovascular disease.

    • Humans need to consume at least 10% of their fat from their diet. Approximately 25% of the ratio is normal and better – 7% need to come from saturated fatty acids (bad fatty acids). Bad fat is the fat that is found in red meat, high-fat dairy products, poultry skin and eggs.
      • Eggs are a good source of protein, but one day is enough. Don’t go to extremes!
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    Limit sodium intake. Sodium not only shrinks blood vessels, but also increases the burden on the heart. It also absorbs moisture and increases the waist circumference. So, even if it is not for heart health, you should reduce the sodium intake for the size of the knickers.

    • A teaspoon of salt has about 2300 mg of sodium. We only need 200 mg a day. This amount is a bit infeasible in real life, so the recommended daily amount is 1500 mg. But certainly not more than 2300 mg.
  7. Do not eat at night. This is not about science, but it’s more about psychology: people have a tendency to eat the worst (or many things) at night. So, when you swear that you won’t eat after 8 pm, you won’t eat burritos in the middle of the night. When you are tossing and turning at night and someone asks if you want to eat burritos, and you only need a glass of water, you are basically qualified. It’s hard to do this, but it’s worth it to lose weight.

    • This is probably the most difficult thing. Your friends go out to play, have wine and snacks, and you will especially want to participate. There are two things to think about now: if you can resist the temptation, you can go. However, weight loss time is only 10 days. For this 10 day weight loss, you can do anything, isn’t it?
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    Part4

Master ten-day weight loss training

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    Perform aerobics and strength training. The truth is: aerobic exercise consumes more calories than weightlifting. However, combining the two can consume more. It is best to train your muscles in different ways during exercise. Aerobic exercise and strength training do just that. Try to make time for both exercises.

    In these 10 days, you need to do a lot of aerobic exercise every day. And weightlifting only needs to be done once every other day. If you want to do more, make sure you are exercising different muscle groups; after exercise, the body needs one day to repair from me.

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    Take advantage of small opportunities. The daily harvest at the gym is undoubtedly huge. In fact, very few people can do it. But if you make the most of the 10 days of value, you need many small opportunities to stay alive. The hyperactive person looks mostly thin.

    The so-called small opportunity means that you can dance while cooking. Do yoga while watching TV. Advertising time to lay the floor. Use the cleaning room instead of brushing Facebook. Scrub the floor. Manual car wash. Climb the stairs instead of taking the elevator. Park your car at the end of the parking lot. Have you been impressed by these ideas?

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    Try interval training. Aerobic exercise itself is good, but recent research suggests that interval training will be better. And it’s faster and more convenient to do. In addition to jogging for 30 minutes, you can run for 30 seconds after a leisurely walk for 15 to 20 seconds. Why is this? It burns more calories, keeps the heart pumping, and consumes it after it’s done.

    You can do it while doing anything – not just on a treadmill. As long as you cycle through intense and less stressful work, it will work. Want to know what is the post-consumption? Post-consumption is the so-called excess oxygen consumption after exercise. When your body works at a rate that it can’t maintain, it will replenish oxygen the next day. This way, you can burn calories even if you don’t exercise.

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    Change the pattern. It’s easy for you to form routine activities… and then feel bored. Your muscles or your mind will also be bored. When this happens, the amount of calories you burn will decrease – you will make yourself less effort. So exercise in another way! Change the time or intensity of exercise, or do a whole new exercise. Your body and mind will thank you for your change.

    • Fill your life with exciting activities and ignite passion. Don’t go to the gym and try to learn the Taekwondo course. Go swimming or hiking. Find some friends to play basketball, tennis or volleyball. Then you will consume heat in the unconscious.
  5. Know your best. Bodybuilders may tell you to do strength training first, then do aerobic exercise. Weight loss advocates tell you to do aerobic exercise first. Some other people will tell you to do aerobic exercise on an empty stomach in the morning. But it comes down to one thing: knowing when to do it is the best. Whether you can do your best, or you feel excited, you can exercise. Whether it’s in the middle of the night or after eating burritos, it’s all in you. When is it good.

    • Test! You may hate running because you just run after work. It may be better for you to run before going to work, which will also give you a day’s energy. Don’t cope with the past in these 10 days, you may form a habit of living in the future.以Lose Weight in 10 Days Step 22为标题的图片
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    Hint

    Prepare the next day’s snacks the night before, especially if you need to work in the office. In this way, healthy almond snacks will not become 2 pounds (0.91 kg) of almonds and then stomachache.

Caveat

  • If you are hungry yourself, your body will be hungry. Metabolism will decrease. And when you eat again, your weight will rebound. Be sure to avoid this.

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