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20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks

20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks

Weight loss has become a sticky subject of confusion, conflicting information and myths. Before you know it, you’re on the crash-course diet from hell and getting no-where! Sustainable weight loss is not a fad diet or program, it’s a lifestyle. With these 20 proven weight loss tips, you can lose 10 pounds in 3 weeks. Best of all, you will set yourself up for continued progress every week!

1. The Golden Rule: Calories In vs. Calories Out

This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.

Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.

Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

2. Set Attainable Goals And Track Your Progress

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    Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:

    – Lose weight each week

    – Lose 1-3 pounds per week

    – Lose 10 pounds in 3 weeks

    – Fit into size 30 jeans!

    3. Consider Skipping Breakfast

    Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.

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    Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

    4. Drink More Water (Especially Before Meals)

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      Drinking water an hour before eating has two proven benefits for weight loss:

      5. Make Coffee Your New Best Friend

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        Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.

        The caffeine content will boost your body’s metabolism by up to 10%, leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

        6. Make Green Tea Your Second Best Friend

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          Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

          7. Always Check For Added Sugar

          Sugar has demonstrated worryingly strong links with obesity, diabetes and heart disease (to name a few).

          But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

          8. Cut Out Simple Carbohydrates

          Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process. As a result, you will feel hunger and cravings come back again in no time!

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          Avoid all sugar or refined grains by avoiding the following foods:

          • Cookies, candy and sweets
          • Packaged cereals
          • White bread and rice
          • Cakes

          9. Scale Down Your Portion Sizes

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            It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.

            Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls!

            10. Keep Healthy Food On Standby for Stacks

            The power of temptation is mighty, so why not remove it completely?

            Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

            • Whole fruit
            • Handful of nuts
            • Hard boiled eggs
            • Vegetables

            11. Spice Up Your Life

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              Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to ramp up metabolism and decrease appetite.

              12. Top Up Your Protein Intake

              Protein rich foods not only keep you fuller for longer but burn more energy during digestion. Studies have shown that swapping calories for whey protein supplements can boost weight loss whilst increasing lean muscle!

              Alternatively, here are a number of protein-rich food sources:

              • Lean beef
              • Skinless chicken breasts
              • Eggs
              • Salmon
              • Low-fat yogurt

              13. Balance Your Diet With Complex Carbs

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                Consuming complex carbs will produce a sustained energy release and keep blood sugar levels manageable. You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:

                • Vegetables
                • Fruit
                • Brown rice
                • Wholegrains
                • Beans and legumes

                14. Forget About Fast Food

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                  Not matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats, excessive sugar and salt.

                  Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!

                  15. Watch Out for “Hidden Calories”

                  There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!

                  Go easy with the following condiments and toppings, they are surprisingly heavy in calories:

                  • Mayonnaise
                  • Salad dressing
                  • Cream
                  • Cheese
                  • Butter
                  • Oils

                  16. Choose Low-Medium GI Foods

                  High GI foods sources cause sugar levels to shoot up, the resultant spike in insulin will actually encourage dreaded fat storage!

                  Check out the GI scale and choose low-medium GI foods. Your insulin levels will remain under control, you will feel fuller for longer and find it easier to lose weight!

                  17. Opt For Weight Training Over Cardio

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                    Weight training burns a significant amount of calories, keeping you strong, fit and healthy in the process. It’s more effective than cardio for body recomposition as it helps preserve essential muscle mass whilst you lose weight.

                    Studies have also shown a significant increase in metabolic rate both during and after your workout, further supporting your weight loss efforts!

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                    Choose a routine that uses compound lifts such as Presses, Squats and Deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.

                    18. Go Walking or Cycling

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                      Consistent small actions soon add up to big changes. For this reason, why not choose to walk or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions.

                      You can burn more calories as you go about your day, without any further diet restriction. If you’re physically able there is no excuse, take the stairs over escalators and lifts!

                      19. Get Enough Sleep

                      Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency.

                      Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep has shown worrying links to obesity, increasing the risk in adults by 55%!

                      20. Be Careful Of Liquid Calories!

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                        We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.

                        You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime, your body will thank you!

                        So there you have the 20 simple lifestyle tips that will support you in achieving healthy weight loss. Adopt as many as you can and you will easily lose 10 pounds or more in 3 weeks!

                        Featured photo credit: Lecic via shutterstock.com

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                        Last Updated on April 2, 2020

                        10 Quick Easy Workouts To Lose Arm Fat At Home

                        10 Quick Easy Workouts To Lose Arm Fat At Home

                        Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                        What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                        1. Tricep dips

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                          Works: Triceps

                          • Hands must be positioned shoulder width apart on a secured chair or bench.
                          • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                          • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                          • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                          • Once in this position slowly push off your hands back to the starting position.
                          • Do 10-15 reps.

                          2. Bicep curls

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                            Works: Biceps and shoulders

                            • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                            • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                            • Slowly release the elbow and straighten your arm back down to the starting position.
                            • Repeat the moves on the right side.
                            • Complete 3 sets of 10-15 reps for each arm.

                            3. Push ups

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                              Works: Triceps and Deltoids

                              • Lying face down, place your hands on the floor roughly shoulder-width apart.
                              • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                              • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                              • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                              • Repeat 10-15 times.

                              4. Tricep Kickbacks

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                                Works: Triceps

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                                • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                                • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                                • Extend both your arms backwards while your palms are facing each other.
                                • Feel the tension in the triceps and return to the starting position.
                                • Do 3 sets of 8-10 reps.

                                5. Plank

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                                  Works: Chest, Shoulders, Biceps and Core

                                  • Start face-down on the floor, resting on your forearms and knees.
                                  • Step your feet out so that they are slightly apart and come into the plank position.
                                  • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                                  • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                                  • Repeat 3 times.

                                  6. Tricep Extensions

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                                    Works: Triceps

                                    • Stand on a mat with your feet hip-width apart.
                                    • Hold one dumbbell with both hands behind your head, bending the elbows.
                                    • Bring the weight towards the ceiling, straightening your arms above your head.
                                    • Lower back to starting position.
                                    • Complete 2-3 sets of 10-15 reps.

                                    7. Lateral Arm Raises

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                                      Works: Deltoids

                                      • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                                      • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                                      • Make sure your arm is straight and palm is facing the floor.
                                      • Exhale and slowly bring your arm back down to your side.
                                      • Repeat on the right side.
                                      • Do 10-15 reps on each side and two sets.

                                      8. Overhead Press

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                                        Works: Shoulders

                                        • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                        • Bring the weights to your shoulders.
                                        • Keep your core muscles tight and straighten your arms above you.
                                        • Slowly bring your arms back down to your shoulders.
                                        • Do 3 sets of 10-15 reps.

                                        9. Bent Over Row

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                                          Works: Triceps and Biceps 

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                                          • Place your feet shoulder-width apart.
                                          • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                          • Make sure your hands are straight and placed under your shoulders.
                                          • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                          • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                          • Repeat 10-15 times.

                                          10. Skull Crushers

                                          Skull-Crushers

                                            Works: Triceps

                                            • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                            • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                            • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                            • Lift your arms back to starting position.
                                            • Complete 2 or 3 sets, 10-15 reps each.

                                            Featured photo credit: Maddi Bazzocco via unsplash.com

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