Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling. Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.
Although this often demands substantial changes, it may immediately affect your stress hormone levels and perhaps your weight. Doctors recommend a weight loss of no more than 1-2 pounds per week. Trying to lose 10 pounds in one week may be harmful to you, especially if you have any chronic health conditions. Creating a long-term plan for reaching healthy diet and fitness goals may be a more effective way to reach your desired weight. But in truth, weight management and weight loss are more effective and efficient when you’re actively choosing healthy habits in the areas of food, fitness, mental health and physical activity.
Always talk with a healthcare provider before starting a new diet or eating pattern, especially if you have a known medical condition. Is a 23-hour fast followed by a 1-hour eating window in which you eat the entire daily calories. This fasting method may not be appropriate for beginners or people with certain medical conditions. The purpose of the Mayo Clinic Diet is to help you lose excess weight and find a healthy way of eating that you can sustain for a lifetime.
Losing weight is a common goal for many individuals looking to improve their health and fitness. While sustainable weight loss typically requires long-term commitment and lifestyle changes, it is possible to kickstart your weight loss journey and shed some pounds in just 10 days. Follow these tips to help you achieve your weight loss goals in a short amount of time.
Some studies have shown promising results for health benefits of IF beyond weight loss. The program focuses on eating delicious healthy foods and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new habits that you enjoy and can stick with. This program can be tailored to your own individual needs, health history and preferred eating style. But many people these days are talking about something else — intermittent fasting. That’s when you choose times of day or days of the week to eat nothing or eat much less than usual.
And regardless of which meal packs the most calories, “always make sure to have a lean protein at breakfast, lunch, and dinner,” she adds. For example, a registered dietitian can assist you in crafting a personalized food plan, while a therapist can delve into the influence your habits, stress and self-image have on your food choices. Consulting with a physician can also provide valuable insight into your overall health and help determine if modifying your eating habits is necessary for your well-being. Stress triggers the secretion of cortisol, which turns on your hunger hormones, causing you to eat emotionally. Stress also increases inflammation in the body, resulting in inflammation-induced weight gain. Whenever you are stressed out, take a walk, run, talk to a friend, sleep, or seek advice from a professional therapist.
You can get fiber in powder or supplement form, but your best (and healthiest) bet is from plants, adds Dr. Glickman. If your idea of fast weight loss is dropping 20 pounds in a week or 20 pounds in a month, you should know that experts say losing 1 to 2 pounds a week is a more realistic and sustainable goal. It may take 10 to 20 weeks to drop 20 pounds safely with proven strategies like cutting portion sizes, drinking more water, getting more active, and learning to manage unhealthy eating triggers. If you eat or drink nothing for days at a time, that’s a fast.
I don’t tend to worry about day-to-day totals because I find my consumption tends to work itself out over the course of a week. I may eat lighter vegan meals one day and have a rib-eye steak the next. Instead of going “on a diet” which you eventually go “off,” this sustainable plan includes realistic goals and small changes that can last a lifetime. It also includes a variety of delicious and nutritious foods, as well as exercise that’s fun and enjoyable, and tips on healthy sleep. Strength training has a significant impact on your metabolism and fat burning capabilities, studies show, so incorporate resistance training at least three days a week, says Dr. Glickman.
1. Stay Hydrated
Drinking plenty of water is essential for weight loss. Not only does water help to flush out toxins from your body, but it also helps to keep you feeling full and can prevent overeating. Aim to drink at least 8-10 glasses of water per day to stay hydrated and support your weight loss efforts.
2. Eat Whole Foods
Focusing on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains can help you feel satisfied while consuming fewer calories. Avoid processed foods, sugary treats, and high-fat snacks that can sabotage your weight loss goals.
3. Incorporate Exercise
Exercise is another key component of successful weight loss. Incorporate both cardiovascular exercise, such as running or cycling, and strength training exercises to burn calories and build muscle. Aim for at least 30 minutes of exercise each day to help accelerate your weight loss.
4. Get Adequate Sleep
Sleep plays a crucial role in weight loss and overall health. Lack of sleep can disrupt your hormones and metabolism, making it harder to lose weight. Aim to get 7-9 hours of quality sleep each night to support your weight loss efforts.
5. Manage Stress
Stress can lead to emotional eating and sabotage your weight loss efforts. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. Taking care of your mental well-being is important for successful weight loss.
Frequently Asked Questions
- Can I lose weight in just 10 days?
- While significant weight loss may not be sustainable in just 10 days, you can certainly kickstart your weight loss journey and see results with the right strategies.
- Is it safe to lose weight quickly?
- Rapid weight loss can be safe for some individuals, but it’s important to consult with a healthcare professional before starting any weight loss program.
- What should I do after the 10 days?
- After the initial 10 days, continue to focus on healthy eating habits, regular exercise, and self-care to maintain your weight loss and continue progressing towards your goals.
