It seems like everyone is talking about the COVID-10 these days. Those 10 lbs that gradually crept up over the last year while we have been sheltering in place for varied periods of time with limited amount of exercise. And now the new year has passed and resolutions have been made to shed those pesky pounds! Are you tired of those unhealthy diets that claim you can lose weight fast, but only end up stressing you out and posing serious health risks? You no longer have to resort to such elusive quick-fixes, when you can lose 10 pounds in a fast and healthy manner.
Workout for a shorter period of time
Your workout sessions should be three to four times per week. Perform high-intensity exercises. Warm up on the treadmill for seven minutes at a speed of 3 to 3.5. Make sure the treadmill is set at a challenging angle. While on the treadmill, position your elbows above your heart. Upon completion, stretch, and get into sprint mode for 30 seconds. Adjust the incline of the treadmill to zero, increase the speed, and get up to 90% of your maximum heart rate. When your sprint is complete, perform 15 to 20 squats. Incorporate dumbbells into your squat workout if you’re in good shape. To wrap up your workout, do 15 to 20 overhead presses, and sprint on the treadmill with no incline for 30 seconds. Make sure that you get up to 80% of your heart rate while on the treadmill.
Remain focused and motivated
Develop a weight loss plan and stick to it. Having an understanding of your goal as well as a means of achieving it will help to make your weight loss journey more effective. As you follow through on your plan, take note of your progress. This will certainly play a crucial role in keeping you motivated. Make sure that you make preparations before embarking on your weight loss journey.
For example, you should include a graphical chart on your plan indicating the number of days in which you would like to lose those 10 pounds. Along with your weight loss goal, there should be specific meals and times you ought to consume those meals. When you have a logical plan, you’re able to stay on track. While having a plan is important, it’s also essential that you have an accountability partner. This person will ensure that you are meeting the milestones of your plan, as well as lend support when the going gets tough.
Have smaller meals
Eat five meals daily. Have breakfast. This will pull you over from the prior evening’s dinner and today’s lunch. Before lunch, you can have a snack. Follow up the snack with lunch, a mid-afternoon snack, and dinner. Make sure to allocate sufficient time between these meals, so you do not become hungry after lunch because you failed to evenly space out your food consumption. For a 2,000-calorie per day intake, you can have a 500-calorie breakfast, lunch and dinner, while you can have two 250-calorie snacks. Make sure that the selected food provides you with the adequate amount of nutrients.
Make sure to eat at the same time every day
With the 5-meal plan, you should not eat anything outside of the allocated time you must consume those meals. While following through on your eating habits is an important component of your weight loss plan, it is also essential that you do not become engaged in self-sabotaging behavior. For example, if your plan goes up to 5:00 p.m. which is the time you have dinner. It is not wise that you implement a no eating rule after 6:00 p.m. Make sure to set regular eating times. Your brain will eventually grow accustomed to your eating schedule. This means that you’ll no longer have to fall prey to false hunger alarms and cravings to eat whenever you feel the need.
