1. Drinking is good
Drinking water is one of the first rules in weight loss programs. You need to drink at least 3 litres of water every day. If accounting the intake becomes a job for you, hire an app that can help you out. There are various water intake apps available for users to manage water intake better.
2. Morning and night rule
Drink warm lime water in the morning. You can also drink apple cider vinegar instead of lime water. Add a tablespoon of vinegar to warm water and drink. This intake increases your metabolism. Repeat this before going to bed at the night.
3. Never skip breakfast
Thereᴙs a saying that you should always have breakfast like a king. It is the most important meal of the day. A nutritious breakfast sets the tone for the day by managing blood glucose levels in the body and metabolism. You can take cereals, eggs and milk for your breakfast.
4. Burn more calories than you consume
As your goal is to lose weight in 10 days, you should aim at cutting down 500 calories through diet management and 500 calories through exercise every day. According to nutritionists, women should intake 1200 calories and men should intake 1800 a day.
5. Work out for at least 1 hour
Start with 30 minutes and gradually try to follow a 1-hour workout program. The least you can try doing is running up and down the stairs. You can add squats, lunges and crunches to your workout schedule. Yoga is also one of the best forms of physical activity for weight loss and management.
6. Cut down on your tea/coffee intake
You can replace your milk tea and coffee with green tea. Two cups of green tea would not just help in your metabolism but also make you feel fresh. If not, avoid more than two cups of tea or coffee in a day.
7. Sleep is important
Make a habit of sleeping for at least eight hours a day. There are various ways you can train your mind to sleep in a few minutes. With this practice, you can sleep on time and give your body the adequate amount that is necessary.
8. Reduce your intake of refined carbohydrates
Refined carbohydrates, such as white bread, pasta, and white rice, contain more carbs in them than any other food item, are low in fibre and high in calories. Carbohydrates are an important part of a balanced diet. Theyᴙre a great source of energy for your workouts as well as vitamins and minerals. A high intake of refined carbohydrates, on the other hand, has been related to weight gain. Eliminating refined carbs from your diet helps in weight management.
9. Incorporate spices into your diet
Spicy foods can actually aid in calorie reduction. Capsaicin, a chemical found in jalapeno and cayenne peppers, may slightly stimulate your bodyᴙs release of stress hormones like adrenaline, which can help you burn calories faster. Furthermore, consuming spicy peppers may aid in slowing down your eating and preventing overeating. When youᴙre full, youᴙre more likely to be aware of it. Ginger and turmeric, in addition to hot peppers, are excellent choices.
10. Choose beverages wisely
Sweetened beverages are high in calories, yet they donᴙt satisfy hunger the way solid foods do. Water, sparkling water with citrus, skim or low-fat milk or small servings of 100% fruit juice will quench your thirst. If youᴙre hungry in between meals, try a glass of healthful and low-calorie vegetable juice. Keep an eye on your alcohol calories, since they can easily pile up. Limiting alcohol to the weekends can save you a lot of calories if you consume a glass or two of wine or a cocktail every day.
11. Snack smart
Many popular snacks nowadays are calorie-dense but not nutrient-dense. Refined grains like cereals, chips, crackers and cookies, as well as calorie-dense liquids like juice and soda, are common culprits. To lose weight, keep snacks under 300 calories and choose nutritious snacks with at least 4 grams of fibre and 4 grams of protein to keep you full. Choose foods that are low in added sugar and sodium, if possible.
Besides these, there are some small changes that you can bring to your lifestyle and boost your weight loss plan. For example, ditch the lift/elevator and take the stairs, avoid colas and packaged drinks, do not sleep immediately after food, go for a short walk after a heavy meal, choose steamed and baked food over fried etc.
While you follow all of the above, understand the rule to not starve your body. You should have smaller meals at regular intervals. Also, snacking can be healthy; just add some healthy snacks to your routine. Besides, when your body craves some sweet or junk, it is okay to surrender to that craving once in a while but make sure to restrict the portion size.
Last but not the least, healthy weight loss is a slow process but incorporating some small lifestyle changes can definitely help you shed those extra pounds in 10 days.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition