Advertising
Advertising

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

1490b2d7f75f90f5447637aa364c05c5

    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.

    Advertising

    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)

    glass-1206584_1280

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

      5. Make Coffee Your New Best Friend

      3a840f7422031cb6309ca37ac442aa40

        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

        cup-829527_1280

          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!

          Advertising

          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

          32631c231fc8cedf8397bbdcdd998455

            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

            pepper-931867_1280

              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

              Advertising

              5f553582ab1373c2b160c5b3592966bb

                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

                cheeseburger-820178_1280

                  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

                  b380f6fa4681703779f65b13accbf696

                    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!

                    Advertising

                    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

                    d0821a3a361f96e1225113f9d4f85b62

                      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!

                      cocktail-857393_1280

                        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

                        More by this author

                        How to Make Learning Fun for Adults 3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned

                        Trending in Exercise

                        1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Published on January 17, 2020

                        How to Learn Yoga (The Beginner’s Guide)

                        How to Learn Yoga (The Beginner’s Guide)

                        If you think yoga can be learned on the mat, you’re wrong! To learn yoga is to learn yourself, your life and the world around you, which happens mostly off the mat.

                        Since 2000, I study, practice, teach and live yoga – I grow with it from year to year – hence life becomes more interesting and more meaningful from year to year, too. Through all these years, I observe the evolution of yoga in the western culture and see, how (mostly) wrongly, has been interpreted, taught and practiced. Little is known about how to learn yoga – about its practice, its effect and its application. Yoga is all about finding the simplicity and the meaning in the complexity of life.

                        But when we look around us, it doesn’t seem so simple, even for those who practice it, and for the most who teach it. Everything about yoga begins in its definition from the original yogic scripture Yoga Sutras of Patanjali.[1]

                        And the value for how to learn yoga, is in this article – showing the value of the above definition and how to practice it in the simplest way, effectively and efficiently.

                        What is Yoga?

                        Yoga-Citta-Vrtti-Hirodhah — and its translation is: Yoga is the cessation of the fluctuations arising within consciousness.

                        The 195 Sutras, that the original yoga scripture consists of, are written in a strongly compressed manner with the idea to deliver a profound meaning and a lot of space for interpretation. However, the interpreter must be highly serious and competent, otherwise the interpretation will drastically deviate from what the message conveys.

                        When the definition about yoga is interpreted and applied the right way, it tells us how yoga is to be practiced and explored. To start the right way, we must know the right destination of yoga, which is Kaivalya:[2] The union between you, the other and the world.

                        Let’s see how to do that:

                        Beginning with the famous mainstream slogan “Union of Body, Mind and Soul”, brings up the question, “How to reunite the body, mind and soul?”

                        Advertising

                        Your feelings – created by outside stimuli result in the creation of thoughts, hence there’s connection between your body and mind. That’s easy to understand, right?

                        Now this connection and the thoughts must serve and improve the mind, making it capable to 1) understand the soul and 2) to unite it with the body and mind. That’s where our journey towards the goal of yoga (Samadhi) is interrupted – making the main part of the union not easy to understand, even less so to accomplish.

                        Yoga is More Spiritual than Physical

                        This is what makes yoga more spiritual than physical. To put it in numbers, yoga is 97% of psychological, philosophical and spiritual nature and only some 3% of physiological, considering that there are only seven out of 195 Sutras referring physiologically to sitting and breathing, of which I talked in my earlier post on Yoga For men.

                        But before experiencing any spirituality from yoga, there is the mental (emotional) part that needs to be mastered and that part is to establish a connection between the body and mind. How?

                        The simple thought and realization that you are conscious of how you feel within your body (cold, warm, relaxed, depressed, anxious, happy and so on), means that you have made the union between your body and mind. (below the step by step exercise for that).

                        But to establish a connection to your soul – to the finest part of yourself – the Self:

                        You must find out (through thinking) what is the subtlest thing that drives your body and mind – yourself as an individual and use that driver to go pass beyond your physicality and mentality.

                        It is right here that you use the definition about yoga and the realization – the moment, where you are not analyzing any thoughts or feelings. This is a state of Yoga – a state of union between body, mind and soul, in which your consciousness has ceased to identify with its fluctuations.

                        Yoga as Creativity and Expertise of the Individual

                        In such a case, there is no specific (like beginners, intermediate or advanced) technique for learning yoga. The moment of the state of yoga arises for everyone of us in an individual way as everybody’s physique and mental content are different. You might be very well advanced in performing the most difficult asanas for decades but still unable and incompetent to be in a state of union with your body, mind and soul. Whereas, if you are a beginner and possess the grace and other virtues, than it’s easier and quicker to establish that connection.

                        Advertising

                        As yoga is an inherent part of the human being, firstly, in order to pave the yoga path successfully and effectively, you must understand that yoga is not a technique for performance, but rather a creativity and expertise of yourself.

                        Your learning process cannot be focused on, nor conditioned by a certain handbook, someone’s instructions or some specific school.

                        Learning yoga requires your creativity to look within yourself and learn from yourself, become the expert of your feelings, emotions and desires. You, as a beginner might already possess many qualities and prerequisites for creating the union between your body, mind and soul, but your knowledge requires creativity for your growth to reach the state of union and then reap the fruits of that union. Once this happens there is no turning back – you’ll be pulled by the beauty and energy of your on being.

                        Be Fast Mentally and Slow Physically

                        As already mentioned, you don’t need to do physical performances like the split or the headstand to be able to immerse in a deep meditation or Samadhi. But you do need enough creativity for your self-inquiry.

                        Many of my students start working directly with meditation – attending the complexities of the mind, because that’s where the hindrances lie. There, the meditator is able to work on the cessation of identifying with the fluctuations of the consciousness – where intelligence expands, adversity ends and the individual is ready to pass through its physicality and mentality in order to reach the union with the soul.

                        But if you’re really a beginner and cannot start with that, then you can start enhancing your creativity on the body-mind level. The exercise follows in the next paragraph.

                        The greater your creativity, the better your expertise about yourself – the deeper your competence to inquire further into the union with your soul. Sure enough that a more pliable and healthy physical body has some advantages and better preconditions for that, but don’t get discouraged because your body-mind union will open up the way.

                        So here we are, you are at the moment to enhance your creativity upon that union. Please, take this as a very serious part of the practice as it is crucial for learning yoga – for learning yourself.

                        The Beginner’s Exercise – Creativity upon Body-Mind Union

                        The first and most important element to learn and practice yoga is of physiological and psychological nature: Stillness:

                        Advertising

                        1. Make sure your body is still and comfortable.
                        2. Focus on breathing to initiate observing.
                        3. Observe your body and identify the first feeling that occurs to you.
                        4. Keep identifying feelings and emotions, but without getting involved with them.
                        5. Now create feelings and emotions as you please and let them go.

                        That’s it! That’s the creativity upon the body-mind union. The validity of this creativity lies in the stillness and observance of that union. In this practice you can learn to understand and catch the moment – the main ingredient of life.

                        Life is a sequence of moments and knowing that you’re able to manage that sequence is a new level of living life, called dharma – the practical and skillful way of living. An essential character develops as a result of practicing this discipline.

                        However, be aware that we are still talking about outward elements of yoga – the gross levels (from Yama to Pratyahara) whereas the subtle, inward elements (Dharana, Dhyana, Samadhi) are yet to be approached, learned and implemented. It is on these subtle levels that you can realize the depth of spirituality and the essence of yoga.

                        It is remarkable how the science of yoga can take you in such heights and depths of exploring life and being. Little is known about the essence and the right practice of yoga in the west. There is a huge knowledge gap between how yoga should be learned and how it is practiced today in the west. You can bridge this gap by practicing the above exercise.

                        Know that yoga is of a very subtle nature – operating on a subtle energetic level – the level of your mental energies, your thoughts. That means that it is to be learned at that level and not on any other. A body posture alone cannot take you to that level if you don’t apply your creativity and self-inquiry.

                        Prerequisite for Yogic Success – Union between You and the Other

                        Yoga is nothing, if our relationships with others are not managed harmonically.

                        Learning yoga is also learning connecting with the other – with the stranger who’s not you but carries the same “core”, the same heart as you. We as individuals, possess the inborn feature of Ego – the “I-consciousness” that makes us feel separate from the rest of what makes the wholeness.

                        This separation is the second of the the five “klesah” afflictions[3] – that stand as major hindrance against the union (Yoga) – called “asmita” or I-am-ness / Egoism (Y.S. II.6.), and has to be cultivated and brought to a level of discernment that will lessen our disturbance that comes out the fragmentation between the “I-am-ness” and the “Other-ness”.

                        This is a crucial concept in Yoga and it is inevitable to be worked upon this hindrance in order to reach the inner “psychological” freedom or the ultimate liberation “Kaivalya” for which Yoga stands for. But, again, if you are beginner in this part, you want to know how to start dealing with all this. Here is the exercise:

                        Advertising

                        1. Practice observance from the first exercise.
                        2. Realize that the structure of your feelings, emotions, etc. is identical with the one of the other individuals.
                        3. Practice witnessing, tolerating and gradually accepting the diversity between yourself and the other individuals.
                        4. Observe for so long with equanimity, until you see the uniformity in that diversity.

                        This is one of the greatest accomplishments a human being can achieve. To be, means, to be in relationship – internally, as well as externally.

                        Yogic Lifestyle – Union Between You, The Other and The World

                        Here comes the last piece of the puzzle – the union – on the highest level of worldly existence – between you, the other and the world. This means that Yoga is also worthless if practiced only on the mat. So when learning yoga, especially when practicing the body-mind union, consider if:

                        You speak the language of nature and how you’re connected to nature and its basic elements? Do you complicate your existence by thinking that you are in the center of the world and require extra attention and acknowledgement?

                        Thinking this way interferes with the practice of yoga. And surely, you might wonder, what should be done here in order to create that harmony in union? You’d be amazed to know that there is one important yogic movement that needs to be done. That is:

                        The action of not doing anything but contemplating! Then yoga happens.

                        Yes, this goes beyond the physicality and mentality of your being. As our bodies play just a tiny part of the evolution of existence, we must not attach to the world in that sense – clinging to worldly life with that insatiable urge that generates worries and anxiety – but rather grow through life with detachment and the attitude that life has been gifted to us with the purpose to realize that gift and attain the wisdom of life.

                        Go Beyond Your Physicality and Mentality

                        Attaining greatness like connecting to the world and to your soul, we must pass beyond the thoughts, feelings and emotions, and the influence they have on us. Hence we want to make the mental fluctuations to cease and let yoga shine its light through this yogic movement:

                        The stillness and the watching within.

                        Can yoga be understood and achieved in one single session and then practiced continuously, productively and effectively? Of course it can. Your union within yourself, the other and the world is lot simpler and easier than you think. Practice these simple yogic movements diligently, seriously but also effortlessly and your yoga will be flourishing and fruitful. I salute the spirit in you!

                        More About Yoga

                        Featured photo credit: Avrielle Suleiman via unsplash.com

                        Reference

                        [1] Internet Encyclopedia of Philosophy: Yoga Sutras of Patanjali
                        [2] Wikipedia: Kaivalya
                        [3] Plato Stanford: Klesah

                        Read Next