1If you are wondering how to lose weight in 10 days at home or how to lose belly fat or want that perfect figure, this blog is going to get you there if you follow this guide. Yes, you can lose weight in 10 days from home! We will explain everything, from what to eat to how to exercise and even some hacks from experts like Dr. Jahangir Kabir.
How to lose weight in 10 days at home: The Journey
I am going to explain to you how but first you have to know about some basic things and get your perspective clear about weight loss.
Why you need to lose weight
It’s not all about looking good. Losing weight is about feeling good too! Losing weight, especially of fat around the gut has beneficial effects on:
- Have increased energy levels throughout the day
- Sleep better at night
- Decrease your risk of diseases—such as heart disease and diabetes
- Confidence in oneself
- Move around more easily
- Fit into clothes you love
But you should also remember that health is the goal, not just skinny. Your body is different, but everything boils down to feeling good and strong.
The Basics of Weight Loss
First, let’s detail how you lose weight. It’s actually pretty simple:
Energy Equilibrium
Your body needs energy to do one thing or the other, this energy comes from food! Food delivers calories—the energy that food provides. When you eat food, you gain calories. If you don’t use them all, where do they go? Exactly! They become stored as fat. And relatedly, you lose weight when you eat less than your body uses.
Moving your body
Your body needs energy (calories) to move you. This results in what we refer to as a “caloric deficit,” meaning you are burning more calories than you are consuming.
During a calorie deficit, your body uses the stored fat as an energy source. That’s how you lose weight!
Eating Right to Lose Weight
Eating habits are very important in proposing to lose weight. In reality, weight loss is 80% diet and 20% exercise or so I am told by the experts. So, here we have 5 tips for weight loss in eating.
Eat a Healthy Diet
Exercise is important, but the most critical part is, in fact, diet. Focus on this instead.
Fruits and vegetables—filled with vitamins, minerals and fiber; low in calories but high in bulk. When eating a meal, just try to fill half your plate with produce.
Whole Grains: whole grain bread and pasta are good options if you can avoid the white versions of them. The rest are high in fiber, which makes you feel fuller longer.
Lean proteins: Protein helps to enhance muscle growth and keep full at the same time. Good sources include:
- Chicken breast
- Fish
- Eggs
- Beans
- Tofu
- Low-fat Greek yogurt
Healthy Fats: Our common misconception is that all fats are evil, but that’s not true at all. Fats provide vitamin absorption and satiety. Good sources include:
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish like salmon
Stay Away From Junk Foods: Junk foods are high in calories and mostly low in nutrients. They can also cause weight gain and leave you feeling bloated. Try to cut back on:
- Chips and crackers
- Candy and sweets
- Sugary drinks like soda
- Fast food
Drink More Water
Staying hydrated (AKA drinking water) is crucial when it comes to losing weight! Here’s why:
- You get full, so you eat less.
- It increases your metabolism, increasing your energy output
- It is a replacement for those sugary drinks that cause the pounds to be packed on.
- Lifestyle changes that will make your body run better · It maximizes the way your body works in general.
Drink 8 glasses of water a day if possible or if you find plain water boring, use these tricks:
Try adding lemon, lime, or cucumber slices
- Try sparkling water for a fizzy treat
- Drink herbal tea. It can be sipped hot or served iced
- Eat water-rich foods like watermelon or cucumber
These steps were proven by the study, which reported that people who consumed water prior to feeding ate fewer calories and lost more weight compared to those who didn’t. Therefore, ensure that you drink before every meal!
Watch Your Protein Intake
Eating enough protein, in fact, can help with weight loss. For the following reasons:
- Protein helps you feel full for a longer time
- It aids in the management and development of muscle
- The human body utilizes more protein calories when digesting protein than it does when digesting fats or carbs
Good protein sources include chicken breast, fish, eggs, lean beef, beans and lentils, Greek yogurt, tofu and tempeh, and cottage cheese. It would be best if you included one of them in each meal and snack. For example, you could have eggs for breakfast, a chicken salad for lunch, and fish for dinner.
Cut Back on Added Sugars
The main reason added sugars are making you fat is that they supply a lot of calories but aren’t filling, followed by craving more sweet foods. To reduce their consumption, do the following:
- Read the food labels and avoid everything with added sugar
- Choose fresh fruits instead of consuming fruit juices or tinned fruits covered in syrup
- Skip the sugary coffee drinks and consume plain coffee or tea
- Although sugary snacks and desserts are tasty, avoid them most of the time
Plan Your Meals
It’s much easier to stick to a nutritious eating plan if you schedule your meals and people ahead of time. To use this plan, consider ordering breakfast:
Breakfast:
- Berries and a sprinkle of nuts on naked oatmeal
- Greek yogurt and banana topped with honey
- Sprouted grain toast with avocado and a hard boiled egg
Lunch:
- Mixed greens and veggie salad with grilled chicken and a side of vinaigrette
- Fresh-roasted turkey breast, wrapped in a whole grain tortilla with vegetables
- Carrot sticks with lentil soup
Dinner:
- Quinoa, steamed broccoli and baked salmon
- Tofu and vegetables stir fried with brown rice
- Lean beef with sweet potato and green beans (grilled)
Snacks:
- Apples with peanut butter
- Carrot sticks with hummus
- A few unsalted nuts
- A piece of fruit
Keep in mind, this is only a template. Feel free to customize it however you like, just remember the foods recommended are whole and healthy for the most part!
Moving Your Body
Diet is the key to weight loss but exercise also plays an important part. It assists you in burning more calories, making muscles as well as the feeling of wellness. 5 ways to exercise:
Cardio Exercises
They are the exercises that get you up into a fat burning, heart pumping sweat! Here are a few of those simple exercises you can do at home:
Go for a Walk: This could be as simple as strolling around your own neighborhood. Walk a minimum 30 minutes a day.
Jumping Jacks: Get your entire body moving with this circuit exercise. Do 3 sets of 20 jumps to begin with.
Really anything that makes you happy—for example:
Dancing: Turn on some of your favorite tunes and just move! It’s fun and burns calories.
Stair Climbing: If you have stairs at home, go up and down for 10-15 mins.
Jogging on the spot: You can jog without a treadmill. Simple 10-15 minute jog Otherwise, just jog in place.
Strength Training
This is because with strength training you build muscle which can increase your metabolism. Below you’ll find a list of exercises that don’t require anything in terms of equipment.
Push-ups: Begin with 3*5–10 push-ups. When regular pushups are difficult for you, do them on your knees instead.
Squats: Sharply focused on legs and core. Do 3 sets of 10-15 squats.
Lunges: Step forward and lower your body until both knees are bent at 90 degrees. Do 3 sets of 10 on each leg.
Plank: 30 seconds to 1 minute [plank position] This is great for your core!
Tricep Dips: A high backed dining chair or the edge of your bed. Do 3 sets of 10-15 dips.
Perform strength training exercises 2-3 days a week, with a rest day between each session.
Make It Fun!
The exercise cannot be tedious. So next, some fun ways to move more:
- Dance like a fool in your fucking living room and enjoy it
- Active Video Gaming
- During commercials of your favorite TV show, do exercises
- Pick up a new truck you’ve always wanted to try
- Gamify with family or friends
Plus, it shouldn’t be forgotten that anything is better than nothing. Even small changes add up quickly, like opting for the stairs instead of the lift.
Tips from Dr. Jahangir Kabir
Dr. Jahangir Kabir is a renowned health expert in Southeast Asia. He has some unique methods that have helped a lot of people. Here are a few of his best:
Consume More Fiber
Fiber in fruits, vegetables, and whole grains will keep you full and happy. In addition, they improve your digestion.
Walking After Meals
A quick walk after your meal could do wonders for your digestion and it can even have a positive effect on controlling blood sugar levels.
Sleep
He emphasized a lot on sleep. Try to get enough sleep; a lack of it will disrupt your hormones and might make you hungrier. Seek to get in 8 hours of sleep, if possible, 7 each night. The timing is also important. Early falling asleep and early rising have a great effect on weight loss.
Stress Management
Stress causes overeating and obesity. Use relaxation techniques such as deep breathing or meditation.
Consistency is Key.
Like so many things in life, you have to be consistent in your losing weight practice. You are allowed to slip once in a while but you must just get right back on track.
Always Be Patient
Healthy weight loss is slow, and that is okay. Instead of doing everything super-fast and extreme trying to lose weight, stick to making sustainable changes.
Simple 10-Day Plan
Basics check—now a quick 10-day plan to get you started. This is a guide after all, so do the steps and finish the project. It can be custom tailored however you like.
Every Day:
Upon waking: Drink a glass of water.
Breakfast: Start with a high protein breakfast. This may perhaps be berries and nuts mixed in with oatmeal or toast that is made from whole grain combined with scrambled eggs.
Morning Outing: 15 Minute Walk It could be your ‘hood or just your house.
Lunch: If you eat lunch, eat a healthy lunch with more veggies. This sounds like a good salad — makes sense to choose one with lean protein, but also happens to be big.
Drinking Water: Hydrate longer water than soda & juice throughout the day.
Evening exercise: 15 to 20 minutes of laughter Yoga It could be dancing, jumping jacks, or a workout video.
Dinner: Eat a light dinner. One half of your plate should be veggies, one quarter protein and the other quarter whole grains.
Evening routine Do not snack after dinner If you are really hungry, have a piece of fruit.
Sleep: 7–8 Hours a night (Bedtime) Shoot for a wake-up time and bedtime on the regular.
Additional Tips for Each Day:
Day 1: Selfie and measurements. It helps you to measure progress.
Day 2: Declutter Your Kitchen And throw away the junk food and replace them with fruits.
Day 3: Try a Fab Healthy Recipe
Day 4: Spend 10 extra minutes working out
Day 5: Eat mindfully. Mind Your Plate and Chew Slowly
Day 6: Do something new for fitness such as yoga or Pilates.
Day 7: The best treatment of the day Is a square of dark chocolate
Day 8: prepare some meals for the week ahead!
Day 9: Revaluate your progress and tweak, if needed.
Day 10: Measurements and after pictures which are very important be good to yourself and just keep moving on! Celebrate your progress!
What to Expect
While losing weight, it is important that you keep your expectations in check. What to expect:
Weight Loss
Results of one weight loss trial indicated people lost on average 1-2 pounds per week with a diet and exercise plan. This is a SAFE way to lose weight!
Energy Levels
In the beginning, you might feel exhausted in getting acclimated to your new schedule. And while plenty of folks feel sluggish at first, it’s not long before they hit a new stride.
Increased Hunger
Initially, you may experience more hunger than typical. This is normal. Protein and fiber-rich food can help you feel satiated.
Mood
Exercise has a mood-altering effect in your brain: Feel-good chemicals. The result could be where you feel happier and less anxious.
Sleep
And chances are, with all that extra activity and cleaner eating, you’ve probably been sleeping better as well.
Keep in mind, we all have our own individual body types. You wonder about losing more weight than that. The point is to become healthier awake and full of energy!
Challenges and Solutions to the Problems
Weight loss is not always as simple as it seems. These are some common obstacles that you likely will encounter, and how best one can go about dealing with them.
Cravings
Everybody craves unhealthy food from time to time. If and when you do, try having a glass of water, some fruit or something else to distract yourself.
No time
If you are a busy person, give yourself small pieces and do the exercise during the day. Even if it is for only 10 minutes at a time!
Weight Loss plateau
Sometimes it may seem like your weight loss comes to a halt. This is normal. Shake up your schedule or cut back on what you eat.
Instead of Eating In
Going out to eat, go grilled or baked option and ask for dressings on the side — also, be willing to make substitutions!
No Habla
If your friends and family aren’t on board for the diet, check out online communities of others with similar goals.
Take your time, and remember it is also okay to have a setback. The point is you keep trying!
Long-Term Success
Mission Come in Proper shape:
Loss of weight in 10 days is just the start. If you want to keep the weight off long-term:
Adopt Sustainable Habits
You want to choose habits you can adopt for life, not just a short period of time.
Stay Active
Put the time into discovering physical activities that you really enjoy so that it become a part of your lifestyle.
Be Mindful
Be as mindful as you can when it comes to your body and eat accordingly.
Support
Surround yourself with people that support your healthy lifestyle.
Cut Yourself Some Slack
Nobody’s perfect, folks. Snacking is fine, and so what if you fall off the wagon? The point is that we start again.
Conclusion
Eating, drinking water and being active for 10 days make weight loss possible! The idea is to be healthier, not just fitter quickly. Every little thing you do to live a healthier life matter!
When you follow this guide, you are not only on your way to losing weight — you are making changes that can help you enjoy a longer and healthier life. Thus, follow these guidelines and be kind to yourself, you are soon going to achieve your ideal weight!
Want to Learn More?
If you found this helpful, kindly share with your friends. Have you ever used any weight loss tips that have helped? Leave them in the comments!
This is a general recommendation, so anyone with health conditions should consult their physician or registered dietitian before starting any new diet and exercise program.
I wish you the best of luck on your weight loss adventure!
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