If you want to lose 10 pounds, a drastic change in approach to eating is not necessary. To start with, just a few modifications and thinking through your daily choices. Here are some tips to start your adventure with slimming and changing your eating habits. Applying them will help you lose a few kilos quickly.
When deciding on weight loss, you need to look at your current eating habits and critically evaluate them. It often turns out that a rapid change in approach to food is not necessary to lose weight quite quickly about 10 pounds. Small changes in nutrition are especially effective for people who decide to fight a lot of excess weight, and their existing menu has little to do with the principles of healthy nutrition. Here are some tips to start your adventure with slimming and changing your eating habits.
How to lose 10 pounds in one week?
When deciding to lose weight, many people reach into the Internet resources, searching for a “miracle diet” that will help you lose weight quickly – preferably 10 pounds a week. Such diets rarely have anything to do with healthy and conscious nutrition, and this should be the way of eating that will ensure rational weight loss and maintain a new weight. A diet based on eggs, grapefruits or millet, a 1000 kcal diet or fasting is not a way to lose weight. In the diet room I meet many people who have tried online diets and none have yet managed to maintain their weight loss. Reason? “Miracle diets” were so restrictive that it was impossible to learn from them for the future – no new eating habits were developed.
Don’t drink sweet drinks
Water is best for drinking and it is worth sticking to this rule to lose weight. Water quenches thirst best, helps flush out toxins from your body, and doesn’t contain calories. A glass of sweet drink provides approx. 100 kcal and 25-30 g of sugar (up to 5-6 teaspoons) regardless of whether it is a cola, carbonated drink or fruit juice. A liter of such a drink is nearly 400 kcal – about a quarter of all calories that a slimming woman should consume. It is important to know that your body does not treat calories from solid foods and drinks the same. Calories in the fluid pass through the digestive tract almost imperceptibly to the brain and do not give a feeling of satiety. However, they are metabolized and absorbed. Such huge amounts of sugar require a large burst of insulin – a hormone that in the simplest terms packs sugar into fat tissue and blocks the action of glucagon responsible for fat burning.
Avoid ready-made sweets
Store sweets are just “empty calories.” Their nutritional value is negligible. In the composition of cakes, wafers and chocolates, we can only find highly processed carbohydrates, sugar in various forms and partially hardened vegetable oils, which are a source of trans fatty acids harmful to health. The chocolate bar weighing less than 50 g has over 200 kcal. This is very much considering the fact that such a bar is difficult to satisfy hunger for more than an hour. In addition, sugar is addictive and stimulates the same centers in the brain as drugs. This mechanism confirms more and more scientific research. While losing weight, a better way out, when you feel like something sweet, are self-prepared protein-fat sweets – they are delicious, they sat for a long time and do not cause large bursts of insulin. Rejecting this kind of food is the easiest way how to lose 10 pounds in a week.
Avoid fast food and salty snacks
Salty snacks, ready meals and fast food are other products that should be excluded to lose 5 kg easily and healthily. It is not without reason that we include them as “empty calories”, because their composition is dominated by highly processed carbohydrates, hardened vegetable oils with trans fatty acids and salt. None of these ingredients should be included in a larger amount in a healthy diet. 100 g of crisps is about 500 kcal – a huge amount of worthless energy. According to WHO, daily salt intake should not exceed 5 g, i.e. the volume of one flat teaspoon. There are up to 1.5 g in 100 g of chips, 1.31 g (250 kcal) in a McDonald’s burger, and 2.28 g (500 kcal) in Big Mac. Junk food gives you satiety for a while, and because it contains processed carbohydrates, makes you want to eat more and more.