The fastest way to lose 10 pounds involves combining decreased caloric intake with increased physical activity. The amount of food you eat makes a big difference, but so does the kind of food that you choose. For example, by choosing clean sources of nutrition, you can eat more calories and still improve your physique. No need to starve yourself.
Frequent Meals
Eating five or six smaller meals throughout the day can help you lose weight fast. Frequent meals suppress appetite, stabilize blood sugar, inhibit cortisol production, decrease fat storage and elevate metabolic rate.
Eat Clean
Choosing clean foods such as lean proteins (chicken, fish and turkey), low-glycemic carbohydrates (oatmeal, brown rice and sweet potatoes) and healthy fats (olive oil, fish, nuts and seeds) helps your body burn fat fast.
Portion Control
Controlling your portions by visualizing your meals and snacks keeps you from overeating. Eat a serving of protein about the size of your flattened fist, enough carbohydrates to fill your open palm and a handful of nuts and seeds or a tablespoon of oily fats like olive or flaxseed oil.
Resistance Training
Doing three to five resistance training workouts per week helps to shed weight fast. Weight training burns fat while you do it, but it also elevates your metabolic rate for up to 48 hours afterward. In addition, it builds lean, metabolically active muscle, which burns fat and calories even at rest.
Cardio
Adding 30 minutes of cardio, three to six days per week burns more fat. If you do your cardiovascular training immediately after resistance training, you can more directly target body fat stores for energy utilization. Do one long duration session or several shorter ones throughout the day.
Cheat Meals
Having one cheat meal, on one day per week can help to prevent dieting plateaus. Since the body slows down metabolic rate in response to dieting, you must bump up your calories slightly every week to keep your metabolism going strong. Try eating whatever you want on one day out of the week at just one meal.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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