Food and hormones are the keys to losing weight, exercise can help to build and maintain muscle, which does help you lose but not as effectively as your hormonal state and diet. Before you do anything, talk to your doctor about your goals and methodology.
Your specific body differs from everyone else, so talk to your doctor first. Hormonal changes influence weight gain and loss more than any other factor, add more testosterone, you will drop fat faster, add more estrogen, you will gain fat, add cortisol and your belly grows much faster.
If you are unable or unwilling to change your hormones by injecting yourself with large (and possibly dangerous) doses of anabolic-androgenic steroids, you will have to make your own, and that takes a lot of work.
Again, talk to your doctor. Diet is simple, really. Learn your BMR (not BMI) and eat 500 calories less than your BMR each day to have a net loss of 1lb. This works if you don’t mind losing muscle and fat. To maintain muscle, you must do 2 hours of weight bearing exercise every week, or more.
Generally, many people drink their calories, which really doesn’t get you the nutrition you need. So, switch to water. Skip simple carbohydrates (sugar, corn cereals, sweetener, nexter, juices, grains, milk, and other such poor dietary choices). Eat low carbohydrate vegetables, nuts, lean meats (chicken, pork, fish), nothing fried. Avoid pastry and pasta, in general, avoid anything that is processed heavily. In short, learn to cook. Skip anything you are unsure of.
Now, How to lose 10 pounds fast depends on how much weight you really need to lose and how fast you can lose 10 pounds? For somebody who is morbidly obese and he needs to lose hundreds of pounds. They can actually lose 10 pounds in a week and that’s not a bad thing. That’s something that can actually be done with good level of exercise and following a healthy diet. If you only need to loose 10 pounds, you’re only 10 pounds overweight, it’s generally not recommended that you loose those 10 pounds in short amount of time as a week.
It’s actually better if you spread it out and lose only about 2 pounds in a week. So that would actually take you 5 weeks to reach your goal.
It’s better to take your time, aim for 1 to 2 pounds a week. A good way to achieve 1 pound weight loss is to eat 500 fewer calories every single day. Theoretically, 3,500 calories equals 1 pound, so if you subtract 500 calories from your daily diet, that will be 1 pound in a week and if you want to lose 2 pounds then you need to double that to a thousand calories.
To subtract that many calories, that’s if you’re already eating an excessive amount of calories. For example if you were consuming 3000 calories then you can safely subtract a thousand from that, or if you were eating 2,500 calories subtracting a 1000 from that would still be fine. You don’t want to go below 1,500 calories on a daily basis.
The other thing to do is increase physical activity level. If you’re trying to loose 2 pounds a week and subtract only 500 calories, aim for a good hour of physical activity most days of the week and that will get you that other extra 500 calories. So that you can achieve that 2 pounds weight loss each week.
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