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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 9, 2020

                        10 Easy At-Home Leg Toning Workouts for Women

                        10 Easy At-Home Leg Toning Workouts for Women

                        As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

                        Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

                        The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

                        Ready to get strong? Here are the best at-home leg toning workout moves for women.

                        1. Bodyweight Squats

                          The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

                          • Stand straight with your feet shoulder-width apart and toes slightly turned out.
                          • Bend at the knees until your thighs are parallel to the floor.
                          • Pause for a moment and push yourself back to your original position.
                          • Repeat.

                          For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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                          2. Forward Lunges

                            When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

                            • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
                            • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
                            • If possible, lightly touch the floor with your left knee.
                            • Push off on your front foot to bring yourself to the starting position.
                            • Repeat on the other side.

                            Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

                            3. Single-Leg Deadlift

                              Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

                              • Stand with your feet hip-width apart.
                              • Hold a dumbbell in each hand with palms facing the front of your thighs.
                              • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
                              • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
                              • Slowly return to the starting position.
                              • Repeat and switch legs after doing all the reps.

                              Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

                              4. Jumping Jacks

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                                Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                                • Stand straight with your legs together and arms to your sides.
                                • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                                • Jump back quickly, bringing yourself to the starting position.
                                • Repeat.

                                Start with 3 sets of 10 or more repetitions of jumping jacks.

                                5. Single-Leg Calf Raise

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                                  The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                                  • Stand upright with your feet hip-width apart and arms on your hips.
                                  • Bend your left knee and bring it hip-level.
                                  • Lift your right heel off the ground and balance on the ball of your foot.
                                  • Pause for a moment and lower your heel.
                                  • Repeat and then switch sides.

                                  Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                                  6. Side Lunges

                                    This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                                    • Stand with your feet hip-width apart and hands clasped in front of your chest.
                                    • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                                    • Keep your left leg straight during the process.
                                    • Push back and return to the starting position.
                                    • Repeat.

                                    Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                                    7. Plank Leg Lifts

                                      Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                                      • Begin in a low plank position with your body straight and weight on your forearms.
                                      • Tighten your abs and raise your right leg, pausing for a moment.
                                      • Lower your right leg and do the same with your left leg.
                                      • Repeat.

                                      Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                                      8. Glute Bridge

                                        The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                                        • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                                        • Squeeze your abs and glutes.
                                        • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                                        • Pause for a few seconds and return to the starting position.
                                        • Repeat.

                                        Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                                        9. Step-Ups

                                          If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                                          • Begin standing facing a step.
                                          • Place your right foot on the step and left foot on the floor.
                                          • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                                          • Hold this position for a moment and then return to the starting position.
                                          • Repeat and switch legs.

                                          Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                                          10. Dumbbell Good Morning

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                                            Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                                            1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                                            2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                                            3. Hold this position for 4-5 seconds and return to your original position.
                                            4. Repeat.

                                            Aim for 3 sets of 12-15 reps.

                                            Final Thoughts

                                            There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                                            In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                                            More Tips on Strengthening Your Legs

                                            Featured photo credit: Sergio Pedemonte via unsplash.com

                                            Reference

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