How to lose 10 pounds fast – Fast Weight Loss Diet Programs

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Water is essential to life and a healthy body. Dehydration will wreak havoc on you and your fitness goals. If you are dehydrated your body cannot function at its optimal level. For example, your muscles will loose strength, you won’t burn fat as quickly, and you’ll feel tired and fatigued.

There are lots of rumors and claims out there saying that drinking water will help you lose weight. Are these claims justified? Does it really work? Yes and No.

The water-weight loss connection has been around for a long time but in December 2003 a study entitled Water-Induced Thermogenesis was published in the Journal of Clinical Endocrinology and Metabolism. This study showed that drinking 2 Liters of water spread throughout the day burned up to 400KJ (~100Cal) a day. Pretty interesting, but not the magic bullet.

You do need to be drinking a lot of water during the day. Not for the calorie burning effect but to ward off dehydration. Dehydration is just a bad situation. By properly hydrating your body you will be less fatigued, more alert, perform better, think straighter, and just feel all around great.  Water is the best performance enhancing “drug” out there.  Numerous studies have shown the detrimental effects even mild dehydration can have on performance.

Maintaining a proper level of hydration before, during, and after exercise has been shown to help maintain performance, reduce exercising heart rate, and reduce heat stress.  More specifically, in one study, just a 1.5% reduction in body weight due to dehydration was enough to significantly decrease the one-rep maximum bench press of ten young men.

How much water do you need to drink? You should shoot for 2 clear urinations each day – this is a good marker that you are well hydrated.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. WarpSpeedFatLoss.com is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

How are you planning to lose weight? The best way to plan any weight loss agenda is to set a fixed period of time. A goal can make you more focused towards your desired aim. Goals are not just for weight loss, a goal can help us achieve anything we desire for. Set a goal and take steps to move towards it.  Make small targets like weekly or monthly and observe your results.

Losing 10 pounds is an achievable target. Once you have set your target, your first step is over. Your second step would start by working towards it. Some people mistake this step for hard core dieting and stressful workout sessions. 10 pounds is quite an easily attainable target. You won’t have to undergo any strenuous training sessions to lose 10 pounds. You can do it by making certain changes in your habits, eating routine, diet, activities and sleeping cycles.

Bikes and weight loss

Your major aim should be to become active. Look at little children; they are so involved in their play. You can also take part in a much loved childhood sport. This can be a fun way to reduce your body weight. What was you favorite childhood activity?

Almost all of us have loved riding a bicycle all throughout our childhood. Biking is a natural way of losing weight and keeping fit. Did your ever require a gym to get exercise as a child? Biking is a great way to combine weight loss with fun. You will actually be able to shed some weight while you are going to your workplace. Biking is a great for those who have a busy schedule. It should be opted by all school going teenagers who are gaining weight due to long study hours. Biking will also cut down on their transportation expenses. Many people can not afford costly gyms.  Joining a gym usually requires an expensive year long or more commitment.

You can be irregular with your gym but you can never be irregular with your bike. Therefore it is great way to experience regular exercise. You will not have to figure out for any particular time to exercise. Biking serves multiple purposes. Losing 10 pounds without even realizing the pain of losing weight is just an amazing experience. And this is possible only with the help of bike.

Losing weight is not only about how many calories you burn, but what it is exactly that you are eating.  Many people have complained about not losing weight when they are working out.  It is most often due to the fact that they are not eating properly.  Without the proper diet losing weight is an uphill battle.  It will do you no good to exercise everyday, and then eat cheeseburgers and milkshakes.  You will be canceling all of your efforts in the gym if you are not eating correctly.

The intake of the appropriate foods plays a larger role in weight loss than most people realize.  Therefore you need to plan your diet well.  Also you will want to eat a variety of foods to keep yourself from becoming bored with your new diet.  Eating appropriately will also give you the energy that you need to workout effectively.

You should plan to eat small meals every 2-3 hours throughout the day.  Some people will eat 4 times per day and some will eat 5-6 times per day.  How many times per day that you eat is up to you, but it is proven that multiple small meals spread out throughout the day is more effective for weight loss than the old standard of 3 meals per day.

Eating right during the holidays is tough for many of us.  There are a lot of very good foods rich in sugar, excess fat, and carbohydrates.  It is essentially part of almost every holiday to eat, drink, and be merry.  This causes us to over indulge in a lot of foods that are not good for us.  We have a tendency to eat even when we are not hungry.  The habits that we develop over the holiday season are hard to shed once the holidays are over.  This is why the period between Thanksgiving and New Years is so tough on someone trying to lose weight.  It is also the reason why right after New Years so many of us struggle to get the weight off.  If you develop good eating habits before the holidays and use determination, focus, and persistence you can avoid bad eating habits and picking up excess weight.

Following good eating practices can help you to continue eating right.  Be consistent in your food consumption.  Eat at the same times daily.  This will help your body adapt to a routine, and help you to control your hunger.  Eat in a nice setting, and don’t eat while doing something else.  Focus your attention on what you are eating.  Learn to eat for energy and not so much for taste.  You can actually retrain your taste buds in a matter of weeks so that your body will become accustomed to not eating foods high in fats, sugars, and salts.

Most people take many steps to try and lose weight.  There are many factors in a person’s life that will hinder their weight loss efforts.  Stress, bad eating habits, and low self confidence all contribute to hindering weight loss.  If you can follow a good diet and exercise plan and combine that will persistence and consistency then you should have a much better chance of losing 10 pounds or more.

The most common reason for failure in losing weight is that many people fail to stick to the diet or exercise plan for a reasonable amount of time.  They fail to give the diet and exercise a chance to work.  Many want to see results instantly, and fail to realize, that like weight gain, weight loss is not linear.  You must have realistic expectations as well.  Weighing yourself everyday and hoping for a reduction in weight daily is unrealistic.  The body simply doesn’t work that way.  Some days you will lose weight, some days you will not, and some days you will even gain weight according to the scale.  But if you are consistent, and track your weight loss daily you will see a pattern of continuous weight loss over time.  Again I stress “over time” you will see a downward trend in the graph of your weight loss, but a daily snapshot may not show this.  So give your weight loss plan time to work by sticking to it for a period of at least 1-3 months.

Before making any plans to diet and workout it is a good idea to check with your doctor first to ensure that your plan will be ok for you.  It is important that you are healthy enough to embark on the specific plan that you have chosen to execute.

Exercise plays a vital role in achieving weight loss.  You should give a lot of thought to your exercise plan.  You will want to try and exercise consistently at the same time everyday to make it a part of your normal routine.  While exercising routinely at the same time every day is a good idea it is not a good idea to do the exact same thing every time you workout.  It is important that you vary your workouts every time.  The human body is very good at adapting to new situations.  You body will quickly adapt to your exercise routine if it becomes to predictable, and you will have trouble losing weight.  So to counter this keep the body guessing by constantly making slight changes to the type and intensity of your exercises.

Diet is another important factor that determines your success with losing weight.  Make it easy on yourself to achieve your goals by setting yourself up for success.  Plan your meals, prepare meals in advance, and buy healthy foods for your house.  Another thing that you can do is to plan what your going to eat before you go to a restaurant.  In the age of the internet most restaurants have their menus online.  Go online and have a look at the menu before hand and find menu items that fit in with your plan.  Also ask your server to have the chef prepare your meal to your required specifications.

For a lot of people losing 10 pounds can make all the difference in the world.  Weight gain is a slow and steady process that surprises most people.  The weight is added here and there over a period of time and one day we wake up to find that we are 10 pounds overweight.  Many of us can lose the weight by simply adding some exercise to our daily routine.  The problem is where to find the time to fit it into our busy lives.  We need a quick, easy, and effective solution.

Anytime we want something we have to give up something else.  In the case of squeezing in the exercise we need one option is to give up sleeping late.  If you simply wake up 1 hour early each morning you can get in a quick workout before you start the rest of your day.  By doing this you do not interrupt your normal routine.  Losing 1 hour of sleep is well worth the sacrifice.  Exercising in the morning also has the added benefit of being the optimum time to burn excess fat from the body.

Our bodies use the stored carbohydrates from the meals that we eat as fuel or a source of energy.  Since we are waking from a fast first thing in the morning we do not have any carbohydrates to burn.  Exercising in the morning then forces our bodies to burn the stored fat.  Studies have indicated that by exercising first thing in the morning our bodies will potentially burn up to 250% more fat than if we did the same exercises at any other time during the day.  One important caveat to exercising in the morning is that you have to exercise on an empty stomach.

If keeping your weight under control is important to you then it is equally important to lose the weight in a way that does not affect your health adversely.  It has been known for some time that people really take losing weight very seriously, and they can sometimes end up compromising their health in the process.  This article will shed some light on a few vital points that one should keep in mind to when attempting to tackle the issue of weight loss, and remain healthy at the same time.    After all having a long healthy life is what most people want?

Understand Your State Of Mind

Are you motivated enough? Losing 10 pounds is not rocket science, but it isn’t a cake walk either. Are you willing to do what it takes to achieve your goal? If you are unsure about your answer to that question then you may want to take the time to prepare yourself mentally.  It is extremely important to be prepared mentally as well as physically for the challenge of losing weight.

Eat and Act Smart

Do not attempt to cut all fats and carbohydrates from your diet.  The first thing you may want to do is consult with your doctor and a registered dietitian.  Diet is one of the major aspects of weight loss.  Each person is different and dietitians will be able to help you prepare a diet that takes into account your body type and build, age, sex, and activity level.  Many people fail to see results even after spending hours each week in the gym, because their diet plans are inadequate to help them lose weight properly.

Monitor Your Progress

Ok once you have the proper mental attitude and diet plan its time to start monitoring your progress.  By monitoring your progress you will be able to gauge what is and isn’t working for you.  You should monitor your caloric intake, the amount of water you drink, and the time you spend exercising.

Make It Fun

The purpose of losing the 10 pounds is to make yourself feel more confident and healthy.  It is very important that you take time to enjoy the journey that you are on to become a new more fit and healthy person.  Set daily goals that you can accomplish, and that will help to move you in the direction that you want to go with your weight loss efforts.

Try to keep your daily stress to a minimum.  Find a workout partner to work with so that you have someone to share your joys and frustration with.  If you can’t find a workout partner then get an iPod and load it up with motivational audio and your favorite music.

Be Reasonable

Believe in your plan and execute it on a daily basis.  Be patient, and remember that hard work definitely pays off.  Just take your time and most of all be persistent and consistent.