Losing 10 pounds does not need to be so difficult, it’s just important that you know exactly what to do. Aside from connecting with your body in order to practice mindful eating, there are some practical things you can change in your daily life, to lose those pounds fast.
Lose Weight: Nutrition or Exercise?
Losing weight is 80% nutrition and 20% exercise. You can lose weight by eating healthily and not exercise, but it’s highly unlikely for you to lose weight through unhealthy eating and a lot of sports.
Sports such as sprinting and weightlifting certainly won’t hurt, but you can lose weight without exercise. This is ideal if you are going through a period where you’re too busy to workout.
For your general health (and therefore weight loss), it is important that you move at least 30 minutes per day. This can be done for example by walking, cycling or swimming. Most of us are busy, but 30 minutes of moving should be achievable by anyone!
Here’s how you can lose 10 pounds by just changing your nutritional diet:
How To Lose 10 Pounds in 3 Weeks
1. What To Eat to Lose 10 Pounds
We eat to get energy, this energy you need to move and survive. You can take in energy in three different ways: through carbohydrates, proteins, and fats. Each of these sources is digested in a different way in your body.
The different digestion of carbohydrates, proteins and fats has great influence on the speed of your fat burning and ultimately on your body weight.
Carbohydrates provide a laborious fat burning, so you will gain weight quicker. Fats and proteins stimulate fat burning, so you lose weight easily.
2. Why It’s Difficult to Lose Weight on Carbohydrates
Examples of carbohydrates are sugar, cereals, starch, lactose and alcohol. All carbohydrates are converted in the body into sugars (monosaccharides: glucose and fructose).
Uptake of glucose in your blood causes your insulin level rises. Due to the high insulin level the enzyme that can burn body fat (Hormone-sensitive Lipase, HSL) is blocked.
Carbohydrates make it very hard for your body to burn fat. You can do as much running or exercising if you want, but as long as you eat carbs, burning fat is going to be tough.
3. Lose Weight Easier with Protein and Healthy Fats
Proteins and (healthy) fats will not make your insulin level rise so fast and so high. As a result, it is easier to burn body fat.
Examples of protein and healthy fats are: fish, meat, eggs, nuts, seeds, kernels, natural oils and some vegetables. If you eat these types of food and burn more energy than you consume, you will burn your body fat very fast..
This is obviously a simplification of your very complex digestive system. In reality there are thousands of different substances, hormones and enzymes that have to deal with this process. But it is not necessary to understand exactly how your body works to just lose 10 pounds. All you need to remember is: carbohydrates make you fatter and proteins and healthy fats help you lose weight.
One more note about proteins though! Proteins stimulate growth in your body, but growth means aging. Several studies have shown too much protein shortens the lifespan. Proteins are incredibly healthy and you really need them, but do not eat too much them.
So: Eat enough carbohydrates, enough (but not too much) protein and a lot of healthy fats. The tips below will help you immensely with this.
4. The Seven Super Fast Fat Loss Tips
If you follow these tips you will lose 10 pounds in 3 weeks:
Tip 1: Cook from Scratch
Tip 2: Remove sugar and grains from your house
Tip 3: Get Juicing
Tip 4: Snack Raw
Tip 5: Weigh Once a Week
Tip 6: Tell Friends and Colleagues
Tip 7: Start Immediately
Tip 1: Cook from Scratch
By that I mean actually “prepare meals” because you do not always need to cook your food. By preparing your own food you are in control of what goes into it. This means that you can supply the best possible nutrition for your body.
If you do decide to eat out, make sure you previously have eaten a healthy meal. Once in the restaurant, you can have a salad (without dressing) for fun.
Also take a homemade lunch to work, because unfortunately most company cafeterias are focused on bread or other carbohydrates.
Tip 2: Remove cereals, grains and sugar from your house
If they are not there you can’t eat them too.
It is also important that when you are on the go or at work you are not tempted to eat carbohydrates. Do you have the habit to stop by a fast food restaurant after work? Take a different route. Do you have the habit to grab something from the vending machine or soda machine? Do not take coins with you. Be creative and try to prevent every opportunity.
Tip 3: Get Juicing
By drinking vegetable juice, your body will take in all the vitamins and other healthy nutrients very quickly. The juice contains almost no calories, but it will easily still your hunger.
Make a liter of vegetable juice in the morning and drink it throughout the rest of the day, between your meals. In the beginning the taste needs getting used to, but once you’ve juiced for a few weeks, you will want nothing else.
Tip 4: Snack raw
Snacking is perhaps the main cause of your overweight. Around 4 pm or after dinner, you often crave something sweet or something filling. Ignoring this feeling of “hunger” is very difficult.
What you can do to satisfy your craving is to take a raw snack. By this I mean, do not eat anything cooked, fried or processed. Carrots, green celery, nuts or a piece of fruit, are ideal snacks.
Tip 5: Weigh once a week
Many people who are trying to lose weight, weigh themselves every day. But they often are unaware that aspects such as weather, your activity, time of day, time of the month and a lot of other aspects affect your weight.
It may happen that you are suddenly half a pound heavier or lighter from one day to another. In the latter case, you can become very demotivated and be more likely to eat something unhealthy that day (because “it still does not work”).
If you weigh yourself every week, you will find that you lose between 1.0 to 2.5 pounds. Do not worry if this doesn’t happen one week. Just keep eating healthy and you will automatically burn all your excess body fat.
Tip 6: Inform friends and colleagues
Let your friends, family and colleagues know that you are going to eat fewer carbohydrates for the next 30 days. Now you won’t have to explain yourself every time you won’t take a piece of cake.
Most people will support you during the process. In addition, through the social pressure it creates it will be easier to repel tasty snacks (since you have promised to your friends that you wouldn’t do that).
Tip 7: Start immediately – 3 weeks will pass ANYWAY
We all know the effect of procrastination. And with losing weight procrastination is often the big problem. A lot of people are keen to do something, but do not have the courage to start.
People abide by their obesity. They do this because they think it is too daunting a task or even that it is impossible. Nothing is more wrong! You too can lose excess weight, provided you choose the right approach. And starting with these tips is an amazing start.
Ninja tip: Kickstart your weight loss
Though you can definitely lose weight with the advice in this article, you can inrease your chances for success with starting with a good detox. In particular: a colon cleanse that removes all toxins from your digestive system. I love the Quick Cleanse by Dr. Tobias:
14 Day Quick Cleanse to Support Weight Loss & Increase Energy Levels
To me, it makes sense that you need to ‘clean house‘ first for an optimal functioning of your digestive system. A healthy gut is the perfect environment for processing all the healthy foods you consume and getting the most nutritional value. I do this cure every three to four months – and it always feels amazing!
Find the colon cleanse and other detox treatments here.