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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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                        Published on July 13, 2018

                        13 Pregnancy Yoga Exercises for The Last Trimester

                        13 Pregnancy Yoga Exercises for The Last Trimester

                        Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

                        Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

                        There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

                        1. Birth prep exercises

                        This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

                        Here’s an example of it:

                        2. Cat cow

                          This is a great pose for lengthening your spine and strengthen your core muscles.[1]

                          This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

                          This asana also relieves the back and allow a better circulation of spinal fluids and blood.

                          Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

                          It should be done about 5 times for best results.

                          3. Warrior II

                            This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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                            4. Bridge pose

                              This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                              Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                              Avoid this exercise if you feel uncomfortable on your back.

                              5. Cobblers pose (Baddha Konasana)

                                This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                                It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                                • Sit on a mat and stretch out your legs.
                                • Fold your knees and bring your feet at the center.
                                • Then straighten your back.
                                • Using your palms hold your feet for a few seconds.
                                • Release.
                                • Repeat this about 4 times.

                                6. Warrior I

                                  This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                                  Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                                  • Place your feet apart in a hip-width position.
                                  • Pivot on the left foot.
                                  • Make your right foot to face forward.
                                  • Lower the pelvis, then assume a lunge.
                                  • Look forward and lift your arms above your head.
                                  • Hold that position as long as possible.
                                  • Release the pose.
                                  • Repeat the process with the left foot forward.

                                  7. Corpse pose

                                    This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                                    Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                                    • Lie on your back.
                                    • Let your palms rest beside you while facing upwards.
                                    • Close your eyes and then relax- your arms should be alongside your body.
                                    • Breathe.

                                    8. Spiraling movement

                                    This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                                    Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                                    You may consider using a fitness ball to help in the movements.

                                    9. Child’s pose

                                      This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                                      This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                                      Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                                      10. Chanting

                                      Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                                      Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                                      • Sit comfortably.
                                      • Close your eyes.
                                      • Placing your index fingers on the lobes of your ears, take a deep breath.
                                      • Exhaling slowly, make gentle humming sounds.
                                      • Do this 5 to 10 times.
                                      • You can also do this while lying down with arms by the side of the body.

                                      11. Standing hip rotations

                                        This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                                        • Stand with feet wide apart but comfortable.
                                        • Slightly bend your knees.
                                        • Place your hands on your hips and rotate your hips.
                                        • Try to keep your upper body still.
                                        • Focus on rotating the hips and the belly.
                                        • Inhale while moving your hips forward and exhale while moving them backward.
                                        • Do this as many times as you wish.

                                        12. Tree pose

                                          This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                                          • Feet on the ground, shift your weight forward and backward until you gain balance.
                                          • Shift your weight to one foot.
                                          • You can also lift one of your foot to your ankle to gain balance.
                                          • Bring the foot higher to your inner thigh.
                                          • Put your hands in a prayer position.
                                          • Hold this for 5 breaths.
                                          • You can also raise the arms above your head.
                                          • Repeat with the other leg.

                                          This technique is safe for all stages during pregnancy.

                                          13. Meditation

                                          Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                                          During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                                          Develop the habit of practicing meditation on a daily basis.

                                          Guidelines for pregnancy yoga

                                          There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                                          Here’re some guidelines you need to know before practicing yoga:

                                          1. Do what feels right.

                                          Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                                          To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                                          When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                                          2. Do fewer poses.

                                          In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                                          During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                                          3. Don’t get distracted.

                                          Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                                          4. Stay comfortable.

                                          Wear loose and comfortable clothing.

                                          5. Do not eat before yoga.

                                          Practice yoga on empty stomach. Most techniques are effective in the morning.

                                          6. Always warm up for a few minutes.

                                          You can walk around, loosen your joints, move your limbs and warm up your muscles.

                                          7. Stay hydrated.

                                          Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                                          Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                                          Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                                          Featured photo credit: Pexels via pexels.com

                                          Reference

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