Know that you will need to exercise a lot in order to burn 10 pounds in one week. Starving yourself is not an option. In fact, starving yourself makes weight loss harder, especially after you’re done with your diet. [2] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Remember that you’ll be burning calories while doing daily activities such as walking around, walking up stairs, and even breathing. It won’t be many calories, but you don’t have to expect to burn all your calories doing hard exercise.
Just to give you bit of an idea about how much that is, consider this: a 160 pound person burns about 1,000 calories playing competitive soccer for 90 minutes. [3] X Research source That means you’d need to play competitive soccer for 7. 5 hours during the day to burn 5,000 calories. It helps to log what you eat when you’re counting calories. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re trying to lose weight, as you probably do, a healthy person should consume at least 1,200 calories per day, regardless of what their diet is. If you eat 1,200 calories, you’ll have about 4,000 calories to burn a day to meet your goal.
Unsweetened green tea is acceptable to drink, on occasion. If you’re sick and tired of drinking just water day in and day out, the occasional green tea is fine. Green tea has lots of antioxidants and 0 calories, which makes it fine to drink. If you’re really hungry during meals, down a nice big cup of water right before you eat. This will help trick your stomach into thinking that you’re more full than you actually are, making you less hungry.
Cookies, candies, cakes, and other baked sweets Honey, molasses, and syrup White bread, white rice, and normal pasta Many packaged cereals
Whole grain bread, whole grain pasta, brown rice Beans and legumes, such as lentils, carrots, and sweet potatoes Veggies and fruits like asparagus and apricots
Breakfast: egg-white omelet with spinach and chicken breast, along with a banana and some fresh blueberries. Lunch: leftover salmon steak over quinoa, with a small salad Snack: handful of pistachios Dinner: bok choy, carrot, mushroom, and pepper stir-fry Some foods that help you lose weight or have fewer calories are: peanut butter rice cakes berries green vegetables green tea water Greek yogurt unsalted nuts almond milk
Get very good at calorie counting and serving sizes. It’ll be tough to calculate everything in the beginning, but after a while it’ll seem like second-nature. Be religious about estimating how many calories are in a certain food or meal. Be accurate! Lying to yourself isn’t worth it if the only one you’re hurting is you.
Get a pedometer. A pedometer will keep track of the number of steps you take during the day, and you can hide it on your hip so that no one can see it. A good pedometer will convert the number of steps taken into calories burned. They’re worth it!
20 push-ups, 20 sit-ups, and 20 burpees. (Burpees are when you jump in the air then drop down do a push-up and repeat. ) Running in place intensely for 1 minute, and then switching to 1 minute of light jogging in place. Touch your toes, stretch your arms in tandem, get those quads and hamstrings loosened, and don’t forget your torso and neck.
An example of interval training would be this: while running around the track, go as hard/fast as you can for one whole lap, then jog at light speed for the remaining three laps. Every four laps is a mile. Feel — and love — the burn.
Treadmill. The treadmill might actually feel worse than free running, but it’s definitely better than nothing. Try to find a nice, fast pace that keeps you sweating. Elliptical. You can set a different resistance strength for most ellipticals, making this a good strength training/cardio dual workout. Stationary bike. If you take a spinning class, get ready to have your butt kicked. Spinning class on the stationary bike is a great way to lose weight.
You could try something like basic jazz or pop or hip-hop classes if you’re familiar already and you find the dance moves or music comforting. You could also try something like zumba, which combines Latin and international music into one fantastic workout. Zumba, like regular dancing classes, is taught by a dance instructor.
You might want to set aside 4 hours a day in order to exercise: 2 2-hour sessions, broken up in the middle with a break. If you need any motivation, just thinking of all the weight you’re saying goodbye to and the fabulous body that you’ll be welcoming in no time flat. Good luck!
