A disciplined diet and exercise plan can help you lose some weight in 10 days. While your weight loss may not be large, it is possible to safely lose weight. A slow and steady weight loss is encouraged because losing weight quickly is often the result of actions, like very low calorie diets and extreme exercise, which cannot be sustained.
Weight Loss
Weight loss occurs when you burn more calories than you consume, creating a caloric deficit. A caloric deficit is created by a combination of burning calories with aerobic activity and reducing the amount of calories you consume. To lose 1 pound you must burn 3,500 calories. The faster you burn the calories, the faster you lose weight. Creating a caloric deficit of 500 calories can help you lose 1 pound per week. A 1,000 calorie deficit promotes a weight loss of 2 pounds per week.
Calories Burned
Aerobic activity burns a high amount of calories. Your weight, gender and intensity of your exercise are crucial variables that determine how many calories you can burn. For example, a 160-pound person can burn 511 calories swimming laps, while a 200-pound person can burn 637 calories doing the same activity for an hour. The intensity increases your calorie burn because a 160-pound person can burn 511 calories doing high-impact aerobics for an hour and only burn 365 doing low-impact aerobics.
Nutrition
The foods you eat directly reflect the way your body looks. Eliminating empty calories from your diet can help you lose weight more quickly. Empty calories are foods that do not fuel your body like soda, alcohol, fast foods and processed foods. Reduce your intake of trans fats, found in fast foods and saturated fats, found in animal products. Focus on eating whole grains, lean meats, fruits, vegetables and low-fat dairy products. These foods help you feel full and prevent over eating, which can lead to weight gain.
Recommendation
If you want to lose weight, you should complete 60 minutes or more of aerobic training daily to help alter your body composition. Strength training is also crucial to your weight loss because the more muscle you have, the more efficiently you can burn calories during and after your exercise routine. Aim to work out two times per week to help you burn more calories and lose weight in 10 days by aerobic training and strength training.
Member Comments