Difference between revisions of "Lose Weight in 10 Days"
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=== Mastering the 10-Day Lifestyle=== | === Mastering the 10-Day Lifestyle=== | ||
#Know ''how'' to eat. Let's get down to brass tacks right away. We only have 10 days, so it's high time we start eating the right way. And after so many years of eating you thought you had it down! Nuh uh. Mom didn't have weight loss in mind when she taught you. Here's how to eat with an eye on a trimmer waistline: | #Know ''how'' to eat. Let's get down to brass tacks right away. We only have 10 days, so it's high time we start eating the right way. And after so many years of eating you thought you had it down! Nuh uh. Mom didn't have weight loss in mind when she taught you. Here's how to eat with an eye on a trimmer waistline: | ||
| − | #*''Eat often''. We're not talking the 6 small meals a day like you've heard -- we mean three decent-sized meals and two snacks. When you eat 6 small meals a day your body is constantly producing insulin and never switching gears -- and you're never really fully satisfied. So put snacks into your diet. You'll actually end up eating ''less''.<ref | + | #*''Eat often''. We're not talking the 6 small meals a day like you've heard -- we mean three decent-sized meals and two snacks. When you eat 6 small meals a day your body is constantly producing insulin and never switching gears -- and you're never really fully satisfied. So put snacks into your diet. You'll actually end up eating ''less''.<ref name="rf15123" /> |
#*''Eat slow''. Chew your food. Put down your fork between bites. Because if you eat too fast, your body gets all, "Woah, wooahhh! I'm full! Did I forget to tell you?" You gotta give it time to register what you're putting in. | #*''Eat slow''. Chew your food. Put down your fork between bites. Because if you eat too fast, your body gets all, "Woah, wooahhh! I'm full! Did I forget to tell you?" You gotta give it time to register what you're putting in. | ||
| − | #*''Eat from a small plate''. It's an optical illusion. Whatever is in front of you, your brain wants to eat. So fill up a smaller plate and you'll magically eat less.<ref>http://foodpsychology.cornell.edu/outreach/large-plates.html</ref> | + | #*''Eat from a small plate''. It's an optical illusion. Whatever is in front of you, your brain wants to eat. So fill up a smaller plate and you'll magically eat less.<ref name="rf16480">http://foodpsychology.cornell.edu/outreach/large-plates.html</ref> |
#*''Don't multitask''. If you're shoving food in your face in front of the fridge, your mind doesn't register it as mealtime. So sit down. Concentrate. Think about the texture and flavor. And ''then'' go about your super busy day. | #*''Don't multitask''. If you're shoving food in your face in front of the fridge, your mind doesn't register it as mealtime. So sit down. Concentrate. Think about the texture and flavor. And ''then'' go about your super busy day. | ||
| − | #*Blue is an appetite suppressant. So use a blue (small) plate, have a blue tablecloth, and for good measure, wear a blue shirt. Ever wonder why restaurants are never blue?<ref>http://www.rd.com/health/diet-weight-loss/easy-ways-to-lose-weight-50-ideas/</ref> | + | #*Blue is an appetite suppressant. So use a blue (small) plate, have a blue tablecloth, and for good measure, wear a blue shirt. Ever wonder why restaurants are never blue?<ref name="rf16481">http://www.rd.com/health/diet-weight-loss/easy-ways-to-lose-weight-50-ideas/</ref> |
#Think about calorie cycling. Recent studies have shown that having a higher-calorie day every so often can actually help you lose ''more'' weight. Yeah. Crazy, huh? The reason being that when you're restricting your body, your metabolism slows down and your body clings to its nutrients for dear life. Having a higher-calorie day gives your body a metaphorical breath of fresh air, allowing it to relax and let go of some of your fat stores and let your metabolism run wild. So during this 10 day period, consider 1 or 2 days where you eat a little bit more. | #Think about calorie cycling. Recent studies have shown that having a higher-calorie day every so often can actually help you lose ''more'' weight. Yeah. Crazy, huh? The reason being that when you're restricting your body, your metabolism slows down and your body clings to its nutrients for dear life. Having a higher-calorie day gives your body a metaphorical breath of fresh air, allowing it to relax and let go of some of your fat stores and let your metabolism run wild. So during this 10 day period, consider 1 or 2 days where you eat a little bit more. | ||
#*A variant of calorie cycling is carbohydrate cycling. If you're eating mostly non-starchy veggies and protein (aka not a lot of carbs), it could do you well to have a day where you do consume carbs. Your body prefers to burn them over fats or protein, so including them in your diet does the same thing -- it vamps up your body's processes, actually spurring you to weight loss. | #*A variant of calorie cycling is carbohydrate cycling. If you're eating mostly non-starchy veggies and protein (aka not a lot of carbs), it could do you well to have a day where you do consume carbs. Your body prefers to burn them over fats or protein, so including them in your diet does the same thing -- it vamps up your body's processes, actually spurring you to weight loss. | ||
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#*A good place to start? [[Meditate|Meditation]] or [[Do Yoga|yoga]]. Yoga also burns calories, so that's two birds with one stone. If nothing else, take 15 minutes a day to sit down and get some zen. Too many days pass by where you don't get any "me" time! | #*A good place to start? [[Meditate|Meditation]] or [[Do Yoga|yoga]]. Yoga also burns calories, so that's two birds with one stone. If nothing else, take 15 minutes a day to sit down and get some zen. Too many days pass by where you don't get any "me" time! | ||
#[[Sleep Better|Sleep]]. More science! It seems that those who sleep more, weigh less. And it makes sense -- you feel good, you're body is running normally, and you have less time to eat! So get in your 8 or so hours. You'll feel all the better for it. | #[[Sleep Better|Sleep]]. More science! It seems that those who sleep more, weigh less. And it makes sense -- you feel good, you're body is running normally, and you have less time to eat! So get in your 8 or so hours. You'll feel all the better for it. | ||
| − | #*It has to do with your hormones leptin and ghrelin.<ref | + | #*It has to do with your hormones leptin and ghrelin.<ref name="rf32" /> Your levels get all sort of messed up and it leads to them telling your body you're hungry when you're really just tired. And to top it off, when you're sleepy, you load up on sugar, grab take out for dinner because you're tired, and skip the gym for the same reason. That's three strikes right there. |
#Carefully consider fad diets. Let's tell it like it is: if you spend the next 10 days drinking nothing but lemonade and Sriracha, you're going to lose a ton of weight. You'll just feel like crap a week from now and all the weight will come back when you reintroduce food to your body. It totally messes up your metabolism and if you're looking for a long-term solution, this isn't it. But if you're looking to fit into that dress? Well...maybe. Just be careful. And don't tell your mom we mentioned it. | #Carefully consider fad diets. Let's tell it like it is: if you spend the next 10 days drinking nothing but lemonade and Sriracha, you're going to lose a ton of weight. You'll just feel like crap a week from now and all the weight will come back when you reintroduce food to your body. It totally messes up your metabolism and if you're looking for a long-term solution, this isn't it. But if you're looking to fit into that dress? Well...maybe. Just be careful. And don't tell your mom we mentioned it. | ||
#*wikiHow's How to Lose weight fast has a great [http://www.wikihow.com/Lose-Weight-Fast#Fad_Diets section on fad diets]. Whether you're looking to only drink maple syrup, eat cabbage, spend days in the sauna, or get your colon cleansed, it has everything you'd ever want to know (and probably a few things you don't). | #*wikiHow's How to Lose weight fast has a great [http://www.wikihow.com/Lose-Weight-Fast#Fad_Diets section on fad diets]. Whether you're looking to only drink maple syrup, eat cabbage, spend days in the sauna, or get your colon cleansed, it has everything you'd ever want to know (and probably a few things you don't). | ||
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#Go on green. In case the stoplight metaphor is helpful and all. If you want to lose weight and quick, the easiest way is to load up on green veggies. Yeah, all vegetables are "good" for you, but some are definitely better -- and those are the green ones. They're what they call "nutrient dense": for very few calories, they're awfully filling and full of vitamins and minerals. | #Go on green. In case the stoplight metaphor is helpful and all. If you want to lose weight and quick, the easiest way is to load up on green veggies. Yeah, all vegetables are "good" for you, but some are definitely better -- and those are the green ones. They're what they call "nutrient dense": for very few calories, they're awfully filling and full of vitamins and minerals. | ||
#*Anything leafy is pretty fantastic. Kale, swiss chard, broccoli, spinach, cabbage, lettuce, etc. Brussels sprouts, too! You can eat handful after handful and still have plenty of calories left for your day. | #*Anything leafy is pretty fantastic. Kale, swiss chard, broccoli, spinach, cabbage, lettuce, etc. Brussels sprouts, too! You can eat handful after handful and still have plenty of calories left for your day. | ||
| − | #Stop on white. Not red, white. If it's white, it's probably a refined or processed carb. That means the fiber is basically gone and there's not a lot of nutrients packed in there.<ref | + | #Stop on white. Not red, white. If it's white, it's probably a refined or processed carb. That means the fiber is basically gone and there's not a lot of nutrients packed in there.<ref name="rf1883" /> So white rice, white bread, and even starchy, white potatoes should be kept to a minimum, if eaten at all in this 10 day period. |
#*Just for the record, your body needs carbs. They're found in vegetables and whole grains and those are some of the best things for you. But those are ''complex'' and unrefined; it's the processed, sugary ones you want to stay away from. | #*Just for the record, your body needs carbs. They're found in vegetables and whole grains and those are some of the best things for you. But those are ''complex'' and unrefined; it's the processed, sugary ones you want to stay away from. | ||
#**You know about Atkins (no carbs). For 10 days, it can be effective. This is kinda like the fad diet thing -- you can try it for 10 days and it'll probably work, but the second you stop, get ready to clean up the mess you've made. So go no-carb if you can stick it out, but know of the long-term possible consequences. | #**You know about Atkins (no carbs). For 10 days, it can be effective. This is kinda like the fad diet thing -- you can try it for 10 days and it'll probably work, but the second you stop, get ready to clean up the mess you've made. So go no-carb if you can stick it out, but know of the long-term possible consequences. | ||
#Go for low-fat protein. Your diet needs to be at the very minimum 10% protein. If you want to lose weight, it's a good idea to have it be even ''more'' of this. It builds up your muscles and is super filling -- all of which leads to weight loss. So pile on the fish, white meat, soy products, and beans. | #Go for low-fat protein. Your diet needs to be at the very minimum 10% protein. If you want to lose weight, it's a good idea to have it be even ''more'' of this. It builds up your muscles and is super filling -- all of which leads to weight loss. So pile on the fish, white meat, soy products, and beans. | ||
| − | #*It's become so trendy that even a diet up to 30% is considered normal. Studies have shown that a high-protein diet, when combined with exercise, can reduce your blood fats. And protein is known to reduce insulin spikes, which calms cravings.<ref>http://www.webmd.com/diet/guide/high-protein-diet-weight-loss</ref> Win, win, win. | + | #*It's become so trendy that even a diet up to 30% is considered normal. Studies have shown that a high-protein diet, when combined with exercise, can reduce your blood fats. And protein is known to reduce insulin spikes, which calms cravings.<ref name="rf16482">http://www.webmd.com/diet/guide/high-protein-diet-weight-loss</ref> Win, win, win. |
| − | #Know what the healthy fats are. Because your body does need them! It's not a good idea to cut them out entirely -- just concentrate on the ''good'' ones -- those are the ''un''saturated kind. They're found in avocados, olive oils, nuts, fatty fish like salmon and trout, an low-fat dairy products. In fact, having these healthy fats in your diet (moderately, of course) can help ''lower'' cholesterol levels and reduce risks of heart disease.<ref>http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats?page=2</ref> | + | #Know what the healthy fats are. Because your body does need them! It's not a good idea to cut them out entirely -- just concentrate on the ''good'' ones -- those are the ''un''saturated kind. They're found in avocados, olive oils, nuts, fatty fish like salmon and trout, an low-fat dairy products. In fact, having these healthy fats in your diet (moderately, of course) can help ''lower'' cholesterol levels and reduce risks of heart disease.<ref name="rf16483">http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats?page=2</ref> |
#*Humans needs at least 10% of their diet to come from fat. Around 25% is normal and good -- though only 7% or so should come from saturated fats (the bad guys). That's the kind found in red meat, high-fat dairy products, poultry skin and eggs. | #*Humans needs at least 10% of their diet to come from fat. Around 25% is normal and good -- though only 7% or so should come from saturated fats (the bad guys). That's the kind found in red meat, high-fat dairy products, poultry skin and eggs. | ||
| − | #**Eggs ''are'' good sources of protein, though, so 1 a day is fine.<ref | + | #**Eggs ''are'' good sources of protein, though, so 1 a day is fine.<ref name="rf1303" /> Just don't go overboard! |
| − | #Limit your sodium intake. Not only does sodium constrict your blood vessels, which makes your heart have to pump much harder, it manifests in clinging onto water, which bloats your waistline.<ref>http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf</ref> So if you're not doing it for your heart's health, do it for your pants size! | + | #Limit your sodium intake. Not only does sodium constrict your blood vessels, which makes your heart have to pump much harder, it manifests in clinging onto water, which bloats your waistline.<ref name="rf16484">http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf</ref> So if you're not doing it for your heart's health, do it for your pants size! |
| − | #*One teaspoon of salt has 2,300 mg of sodium. We only need ''200'' mg each day. That's a little unfeasible, though, so 1500 mg is the recommended daily amount. No more than 2,300 however!<ref>http://www.cdc.gov/features/dssodium/</ref> | + | #*One teaspoon of salt has 2,300 mg of sodium. We only need ''200'' mg each day. That's a little unfeasible, though, so 1500 mg is the recommended daily amount. No more than 2,300 however!<ref name="rf16485">http://www.cdc.gov/features/dssodium/</ref> |
#Nix nighttime eating. This one is less about science and more about psychology: humans have a tendency to eat the worst stuff (and/or the most) at night. So if you swear to yourself that you won't eat past 8 PM, those late night taco runs won't be happening. And when those late nights roll around and tu quieres tacos but you opt for that glass of water instead, that's poundage falling off. It's tough socially, but it's worth it. | #Nix nighttime eating. This one is less about science and more about psychology: humans have a tendency to eat the worst stuff (and/or the most) at night. So if you swear to yourself that you won't eat past 8 PM, those late night taco runs won't be happening. And when those late nights roll around and tu quieres tacos but you opt for that glass of water instead, that's poundage falling off. It's tough socially, but it's worth it. | ||
#*This is probably the hardest thing to do. Your friends go out, there's alcohol, there's munchies, and you want nothing more than to take part. Consider two things here: you ''can'' go if you can take the temptation. But, also, it's only for 10 days. You could do anything for 10 days, right? | #*This is probably the hardest thing to do. Your friends go out, there's alcohol, there's munchies, and you want nothing more than to take part. Consider two things here: you ''can'' go if you can take the temptation. But, also, it's only for 10 days. You could do anything for 10 days, right? | ||
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#[[Add Cardio to Your Workout|Fuel up on cardio]] ''and'' [[Begin Weight Training|'''weights''']]. The facts are this: cardio burns calories faster than weightlifting. ''However'', combining both burns ''even more''. There's nothing better for your body than working all your muscle groups in different ways. And cardio and weights do just that. So make time for both! | #[[Add Cardio to Your Workout|Fuel up on cardio]] ''and'' [[Begin Weight Training|'''weights''']]. The facts are this: cardio burns calories faster than weightlifting. ''However'', combining both burns ''even more''. There's nothing better for your body than working all your muscle groups in different ways. And cardio and weights do just that. So make time for both! | ||
#*In this 10 days, you'll want to do cardio pretty much every day. Weights, on the other hand, should only be done every other. If you do want to do them more, make sure you're working different muscle groups; your body needs a day to repair itself after a workout. | #*In this 10 days, you'll want to do cardio pretty much every day. Weights, on the other hand, should only be done every other. If you do want to do them more, make sure you're working different muscle groups; your body needs a day to repair itself after a workout. | ||
| − | #Take the small opportunities. Going to the gym every day is great. It really is. Very few people can say that. But if you're going to maximize these 10 days and milk 'em for all they're worth, you need to take small opportunities to stay active. Heck, even fidgeters are more likely to be thinner!<ref | + | #Take the small opportunities. Going to the gym every day is great. It really is. Very few people can say that. But if you're going to maximize these 10 days and milk 'em for all they're worth, you need to take small opportunities to stay active. Heck, even fidgeters are more likely to be thinner!<ref name="rf13199" /> |
#*When we say "small opportunities," we mean things like dancing while you're doing the dishes. Doing yoga while you watch TV. Planking during commercials. Cleaning your room instead of Facebooking. Scrubbing the floor. Washing the car by hand. Take the stairs instead of the elevator. Parking at the far end of the parking lot....Is your mind churning with ideas yet? | #*When we say "small opportunities," we mean things like dancing while you're doing the dishes. Doing yoga while you watch TV. Planking during commercials. Cleaning your room instead of Facebooking. Scrubbing the floor. Washing the car by hand. Take the stairs instead of the elevator. Parking at the far end of the parking lot....Is your mind churning with ideas yet? | ||
| − | #Try interval training. Cardio is good, but lately science is pointing the to fact that interval training is better. And it's quicker and more convenient to boot! Instead of jogging for 30 minutes, you do quick bursts of all-out runs for 30 seconds between periods of leisurely walking for 15 or 20. Why? It burns ''more'' calories and keeps your heart pumping; there's an afterburn effect, too!<ref | + | #Try interval training. Cardio is good, but lately science is pointing the to fact that interval training is better. And it's quicker and more convenient to boot! Instead of jogging for 30 minutes, you do quick bursts of all-out runs for 30 seconds between periods of leisurely walking for 15 or 20. Why? It burns ''more'' calories and keeps your heart pumping; there's an afterburn effect, too!<ref name="rf15125" /> |
#*It can be done with anything -- not just on the treadmill. As long as you're cycling between periods of intense work and not-so-intense work, it qualifies. | #*It can be done with anything -- not just on the treadmill. As long as you're cycling between periods of intense work and not-so-intense work, it qualifies. | ||
#*Curious about this after-burn effect? It's called excess post-exercise oxygen consumption. When your body works out at rates it cannot sustain, it takes the next day to build its oxygen back up. That's more calories gone even when you're ''not'' working out. | #*Curious about this after-burn effect? It's called excess post-exercise oxygen consumption. When your body works out at rates it cannot sustain, it takes the next day to build its oxygen back up. That's more calories gone even when you're ''not'' working out. | ||
