How to Lose 10 Pounds in a week — Everything You Need To Know!
As the days get hotter and we peel off winter layers, we all tend to procrastinate getting on our health regimen until summer hits us and we rush to figure out how to lose 10 pounds in a week!
The one thing everyone starts to run after is that last minute flat belly, and top dietician Marisa Peer says there’s still time.
“Every woman can get a flat belly following my simple steps. I can guarantee that you’ll look your best on the beach and you will never feel hungry. In just 10 days you can shed up to 10 pounds and get a bikini body to be proud of.”
Start following this simple plan now and watch the flab melt away and initiate weight loss…
The Reality Of How To Lose 10 Pounds In A Week
Before we begin the section we need to get one thing straight, it’s important to straighten up some facts about “fat v.s. sugar” and clear the air around the myths that surround them.
Fat vs. Sugar: Busting the myths about foods that harm weight loss progress
Diets fail to sustain and maintain weight loss as cutting calories and restricting the amount you eat not only fails to work long term, it actually encourages binging and cravings too, not contributing to staying slim.
If you want to beat the staying slim battle and how to lose 10 pounds fast you have to make your body a super-efficient fat-burning machine and the way to do this is to eat the foods nature put on the planet for us.
Start by cutting out sugar and carbs.
Nature did not make pasta, cakes, biscuits, margarine, and colas. When we eat sugar and starch our blood sugar levels and insulin levels shoot up and we store more of the very fat that we want to get rid of.
Carbs also cause huge bloating so in order to beat the bloat cut them out.
Sugar, not fat, stops you from staying slim
It is a fact that the body simply cannot store fat unless insulin is present in the body and insulin is only present in the body when you eat carbohydrates.
Instead of living on cereals, pasta, sandwiches, crackers, and snacks we need to go back to eating real and proper food.
This becomes easier to do as you realize that our ancestors didn’t eat the carbs we eat today simply because they did not have the mills, ovens or refineries we have now.
Our bodies were not designed to eat carbs and can do very well without them. Avoiding them for 10 “hardcore” days is the key to weight loss.
Your diet should be primarily: eggs, fish, meat, chicken, any other proteins like lentils and chickpeas and vegetables, salads, fruits, oats, nuts, and seeds.
If you eat these foods you don’t even need to count calories.
Why loading on protein is healthier than carbs: Protein is a building food. The body uses it to build muscle and bones. If you eat chicken and vegetables the body will use it rather than storing it. If you eat pasta or risotto your body will store that for later and continue to store it as “later” never comes.
The body works harder to digest protein too by using up more calories and increasing your metabolic rate. Skinny people who can eat anything because they have a fantastic metabolism are a real minority.
So most of us should avoid bread, pasta, noodles, rice, cake, pastry, biscuits and potatoes and anything with sugar in it.
You must also cut out dairy because lactose is milk sugar. Avoid salt too as it makes your body tissues store fluid. Cutting it out helps you on your way to a flat tum. After the 10 days you will find that limiting carbs or not eating them after lunch is the secret to keeping the weight off. But remember no alcohol as it’s full of sugar.
It may seem daunting at first but remind yourself that you have the rest of your life to eat, but right now, you want to drop 10lbs.
The Do’s and Dont’s for healthy weight loss per week
In a literal sense, it is true that you are what you eat. Your body is composed of the food and drinks that you put into it, the oxygen that you breathe, plus nutrients and bacteria that you absorb. If you eat healthy foods you will be healthier, if you eat junk, you’re going to upset your body’s immune system.
- Large enough meals to not feel hungry. Don’t skimp on portions.
- You should have a fist-sized amount of protein, 2-3 fistfuls of veggies, four of salad and a palm-sized amount of nuts at main meals.
- Drink green tea as it is proven to burn body fat, especially around the waist. If you don’t like the taste you can have green tea capsules or try red bush tea (Rooibos), white tea and fruit teas — all without milk.
- Have half a teaspoon of ground cinnamon daily as it greatly reduces sugar cravings and it lowers sugar levels in the blood.
Remember, the aim is to burn fat. So cut carbs and get moving!
In addition to all the things you need to look for to hit your target healthy weight loss per week, you also need to know what foods to absolutely avoid.
- Highly refined and processed grains and carbohydrates
- Soft drinks and other sugary drinks
- Anything late at night
- Noodles or rice
- Cakes or biscuits
- Salt or sugar
- Processed food
Keeping on a healthy track to lose 10 pounds in a week is easy if you stick to good habits.
Below are some extra Do’s and Dont’s around habits and routines you can try to ensure you stay on a healthy eating track.
Do this every week
- Stock up on some portable foods: The #1 reason that diets fail is that people eat on the run or get hungry when there is no healthy food available.
- Keep your desk drawer car or locker stocked up with healthy nuts and seeds and some foil pouches or ring pull cans of tuna salmon or mackerel then whenever you can’t get healthy food you can make something nutritious, filling and healthy that will sustain you all day and is a million times better than a sandwich and packet of crisps.
Your Menu Plan
Choose one different breakfast, lunch and dinner each day from these menus and watch your belly shrink away!
Breakfast every day
- Three eggs – either scrambled with olive oil or a three-egg omelet cooked in oil. Remember no milk or butter. Add mushrooms, herbs, spinach or onions for flavour. You can also add a little real ham, smoked salmon or prawns.
- Soya yogurt with 10-15 almonds or a spoonful of seeds; sunflower, hemp, sesame or pumpkin (a dessert spoon size of mixed seeds and nuts) and add a teaspoon of cinnamon as it speeds up your metabolism
- Real Porridge Oats but add water instead of milk. As an alternative, you could add a little soy or rice milk, a teaspoon of cinnamon and a few seeds or nuts to push up the protein. Use between 40g to 60g of oats mixed with a half to a third of a pint of water then use a little soy or rice milk to flavor.
You must eat large enough portions to not feel hungry so don’t scrimp.
Lunch every day
- Salad made with 4-6oz of either fish, chicken, turkey or eggs (for vegetarians use 4oz of tofu and a fist-sized amount nuts and seeds.) Use green salad vegetables like lettuce, celery, spinach, watercress, cucumber and add a little oil and vinegar for dressing. Always aim to have about 200 grams of canned tuna or salmon and at least 2 fistfuls of vegetables and 4 of salad.
- As a measure, you should have a fist-sized amount of protein, 2-3 fist-sized amount of vegetables, 4 fists of salad and a palm-sized amount of nuts.
- Any kind of cooked protein with vegetables like chicken casserole, steak, and veggies.
- Cooked ham or parma ham with peppers; 4- 6 0z of ham with 2 cooked or chopped peppers.
- Any Soup that is protein-based like chicken and vegetables or lentil/pea and ham.
- Baked sweet potatoes or yams with a filling of tuna, tinned salmon or ham, and sweet corn.
Mid Afternoon Snacks
- Soya yogurt with seeds or fruit.
- Edamame beans with a little light soya sauce.
- Hummus with raw vegetable; one fist-sized amount of raw veggies with 20z of hummus.
- A handful of raw nuts.
- Green apple or pear.
- Half a punnet of strawberries, blueberries or raspberries.
- 2 sticks of celery dipped in a small amount of sugar-free peanut butter.
- Chicken or turkey with roasted vegetables; onions, peppers, leeks, celery, mushrooms, garlic spring onions, scallions, spinach.
- Carb-free shepherd’s pie; mashed cauliflower made creamy with a little olive oil served with minced beef, lamb or turkey.
- 2 big green or red peppers roasted and stuffed with minced turkey lamb or beef.
- Stir-fried cod or salmon cooked with any green vegetables.
- Prawn omelet or smoked salmon and scrambled eggs served with green vegetables or a green salad.
- Frittata made with eggs, mushrooms, onions, peppers and parma ham.
- Cooked chicken portions served with stir-fried cabbage spiced up with cardamom, cayenne, cinnamon, ginger, ginseng, and chili as they speed up metabolism.
- You can cook quinoa which is a seed, not a starch, in place of rice or pasta with meat. A seed is a protein, like a nut, so it aids fat burning whereas pasta and rice adds fat because of starch and sugar.
- Organic vegetable pasta, not any other type, is almost starch free.
- DelUgo Spaghetti which is made from chickpeas is starch free.
Drink as much of these teas as you like.
- Green tea – it is proven to burn body fat, especially around the waist
- White tea
- Fruit teas
Fat Burning Vegetarian Diet Tips
Many vegetarians have diets that are heavily carb-based, because too often the alternative to eating meat in a restaurant or at a dinner party is to have a salad and fill up on bread or a big plate of pasta. This is a problem because when we eat protein, we burn fat and when we eat carbs we store fat, as carbs are by nature very starchy and starch turns to sugar very quickly. This raises our insulin levels and one of the roles of insulin is to store fat, not helping with weight loss.
While it definitely is harder to do a fat burning vegetarian diet, it is possible. Here are my suggestions for vegetarians:
- As mentioned above, avoid wheat products and use carbs substiutes instead.
- Soya products like tofu and endamame (soya peas) and Quorn are a great protein for vegetarians.
- You can eat goat and sheep products (like cheese and yogurt) as they have much less sugar than dairy from cows milk
- Focus heavily on eating nuts and seed based products, either raw or as a nut butter (just make sure there’s no added sugar). You can eat more of these than serving sizes suggest as you are not eating any animal-based protein.
- Eggs are a perfect food to eat (though obviously not if you’re vegan). They provide you with all the vitamins and nutrients you need and are a very versatile food. Starting your day with an omelette rather than toast or cereal is so much better for fat burning.
- Eat large portions of vegetables in salads and stir frys. Add seeds and chick peas, lentils, or soya peas to make your salads more filling. Use lemon juice and olive oil as dressing instead of sugary salad dressings.
- Making your own hummus (with chick peas or soya peas) as well as your own tahini or guacamole is also a great way to integrate more high protein vegetarian foods into your daily diet.
- Amaranth is like a seed and makes a good alternative to breakfast cereal. Oats are a good breakfast option as well, just make sure you add a protein like nuts (see below) and make them with water, not milk.
- Don’t double carb. You can slow down carbs by always adding a protein to them. For instance, if you’re having baked sweet potato, don’t add baked beans or cheese. Instead add an egg or some lentils (dahl is a yummy choice). If you’re having toast always put on tahini or peanut butter not jam.
- For snacking, eat avocados or nut butter sliced on apples. Try also snacking on olives and edamame or berries.
Tips To Help Maintain Your Progress of Healthy Weight loss
Once you’ve used the menu plan for 10 days, stick to these tips to maintain your new, fab weight – and stop the pounds creeping back on.
1. Add spices
Cardamom, cayenne, cinnamon, ginger, ginseng, and chilies. When added to food, these spices speed up your metabolism by 15% for up to six hours plus generate body heat and promote weight loss.
Put a mixture in a little pot to carry with you and sprinkle onto food.
2. Add z -sweet
If you like sweet tea. You can also add it to yogurt or oats when you want to sweeten things up. You can buy it from www.red23.co.uk
3. Use marigold
Marigold is delicious vegetable bullion that you can use in place of salt. Salt makes your tissues retain fluid and makes you look puffy.
4. Avoid cereals
Remember to avoid cereals as they exist on the planet to fatten cattle but they also fatten humans. Instead, you should snack on hummus, seeds or vegetables.
5. Dairy is your enemy
The purpose of cow’s milk is to nourish calves through their biggest growth spurt and to give them a 300% weight gain within a year. Milk is designed to make you grow. The chemical and hormonal structure of milk stimulates huge growth in calves and gaining almost a kilo a day.
6. Avoid processed food
Process foods are full of additives which are proven to slow down the metabolism. 70% of the food we eat today is food our ancestors NEVER EVER ATE. Our bodies and our metabolism cannot adapt to the change.
7. Never eat late at night
Our bodies are still like those of cavemen. Primitive man got up with the light and retired as it got dark as there was nothing else to do. Eating too much and too late at night leaves our bodies full of undigested food. Our metabolism slows down dramatically at night even if we are wide awake because nature assumes we’re sleeping. Our heart rate slows down which makes digestion more difficult.
8. Limit variety
We need to eat a varied diet but too much variety at mealtimes causes overeating which causes weight gain. Too much variety makes us fat because we gain weight when our appetite drives us to eat too much so we don’t know when to stop. All humans have an inbuilt “sensory-specific satiety” which means there is only so much of one food we can eat before we get bored and naturally stop eating.
9. Practice NEAT = Non-exercise-activity-thermogenesis
I never thought I would promote fidgeting because I love calmness. But those who fidget, twiddle pens, tap their feet up and down, rotate their feet around, swing a crossed leg up and down or bounce their heels off the floor while queuing; burn more calories than calm individuals. Nervy types burn off more nervous energy. NEAT =Non-exercise-activity-thermogenesis, which is the name for continuous movement, can burn off 200 calories daily.
10. Go nuts
Keep a packet of unsalted almonds in your handbag so you always have something healthy to snack on. Linseeds are also great for boosting your metabolism.
11. Eat lean protein
Eat fish, chicken, lentils, meat, nuts, and eggs. Have some protein at every meal. The body works hard to properly digest protein and the more effort and longer you put into digesting protein the more calories your body uses up. This increases your metabolic rate. Lean protein has 2-3 times the thermic effect of carbs or fat meaning it elevates your metabolism by up to 10% more than when carbs or fat are eaten.
Lastly; If you want to keep on your track to lose 10 pounds in a week, you’ll want to also focus on eating food that your body can digest and burn off. You do that by eating from the “4 R’s”.
What To Look In Food You Eat
The 4 R’s:
- Only eat food that grows or Roams – nothing processed or refined.
- Only eat food that you could eat Raw – you don’t have to eat it raw but if you could it is digestible.
- Only eat food that you Recognise as a natural food – margarine pretzels and donuts are not food
- Only eat food that Rots – if nature can’t break it down neither will your body.
Look for a good source of macronutrients:
British Nutrition Foundation (BNF) lists the following macronutrients and in which foods you can find them:
- Carbohydrates provide energy for the body. It can be found in all starchy foods, such as bread, rice, potatoes, pasta and breakfast cereals; but also, in simpler forms as the sugars present in fruits, vegetables, and milk.
- Dietary fiber is a term that is used for non-digestible carbohydrates. Fiber is important for our health and for reducing the risk of some diseases (e.g. heart disease, type 2 diabetes, and colon cancer). It also helps our digestive health and reduces the risk of constipation. It can be found in high fiber breakfast cereals, wholegrain bread, wholewheat pasta, beans, pulses, fruit, and vegetables.
- Protein provides amino acids. Needed for normal growth and maintenance of health. It also provides energy. It can be found in meat, fish, eggs, dairy foods, cereal products (such as bread), soy products, nuts, and pulses.
- Fat provides essential fatty acids as well as energy. Required for a range of bodily processes and to maintain the normal structure of cells in the body. It also carries essential fat-soluble vitamins and is important for their absorption. It can be found in oils, meat, dairy, oily fish, nuts, seeds, and avocados.’
Ask yourself these questions before you eat to make the right choices:
If you want to lose 10 pounds in a week or just generally maintain a healthy weight loss per week, this is what you need to ask yourself and remember;
- Where is the protein?
- Is this food fat burning or fat storing?
- If you eat eggs for breakfast – you will burn fat.
- If you eat cereal or toast and jam – you will store fat.
If you noticed the theme here, it’s just simple reminders and habits. Staying healthy isn’t hard if you adopt it as a lifestyle and not a chore.
Success Story: “Now I have a bikini body”
41-year-old Jacqueline Herbert, who lives with husband John who’s 43 and 12-year-old daughter Morgan in Wickford, Essex, has lost 35 kilograms on Marisa’s plan!
“I’d been overweight since my teens and tried every diet going. While I managed to lose a stone or so each time, I always put it back on – usually with more to follow.
At my heaviest, in my early 20s, I was 14-and-a-half stone and wore a size 20. I’m only five foot one so I didn’t carry the weight well. After I had my daughter Morgan, the weight kept creeping on.
So when a friend told me about Marisa’s scheme I thought I’d try it. As soon as I started following the plan, the weight began to drop off. I lost two stones in the first two months and by the end of six months, I’d lost another two.
I’m now nine stone – my dream weight. My stomach is unbelievably flat and I wear a bikini on my holidays – something I thought I’d never do. The plan is easy to stick to as well. I eat so much of the allowed foods that I never feel hungry. I have cut wheat out of my diet entirely and I don’t miss it at all. I have retrained my tastebuds. This is my way of life now – and I’m much happier.”
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