How to lose weight up to 10 pound in 10 days: 4 simple steps based on science

 People are trying several ways to lose weight fast from internet .However no one succeed.  Instead you become even more hungry and unsatisfied.

Overweight

If you don’t have strong determination then hunger will affect you and you will to give up on these plan very quickly. You start increasing weight.

The following are 4 steps to lose weight outlined here will be.

·         Reduce your appetite significantly.

·         Make your lose weight quickly, without hunger.

·         Increase your metabolic health at the same time.

·         Do regularly moderate exercise to remain active thought the day

1 Avoid Sugar and Starches

The most important part is to avoid sugar and carb (carbohydras).

When you do that, your hunger levels diminish and you end up eating much fever calories

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Benefits of cutting carbs

One of the important benefit of cutting cabs is that it lowers insulin levels, causing your kidneys to shed sodium and water out of your body. This blot and unnecessary water weight.

It is quite common to lose up to 10 pounds (even more) in the first week of eating this way, both body fat and water weight.

In this way by cutting the carbs and you will start to eat fewer calories automatically and without hunger.

In nut shell

Avoiding sugars and cutting down starches from your diet will definitely reduce yours appetite, lower your insulin levels and make you shade fat without hunger.

2. Eat Protein, fat, vegetables and fruits

Vegetables

Every meals must contain a protein source, a fat source, a low-carb vegetables and at least a fruit.

Constructing your meals in this way will automatically bring your carb intake into the recommended rang of 20-50 grams per day.

Scientifically recommended range of carb intake is 20-50grams per day.

Recommended Protein Sources

• Meat: Chicken, Beef, Pork, Lamb etc.
• 
  
• Fish and seafood: Salmon, Trout, Shrimp etc.
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• Eggs: Whole eggs without yellow yolk.
• 
  
• Non-vegetarian: Milk, Beans, Legumes, Tofu, Nut etc.

Scientist recommended that protein intake boost the metabolism by 80 to 100 calories per day.

 If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat fewer calories per day — just by adding protein to your diet.

So protein is very important ingredient element for weight loss. It is called King of nutrients.

Some of Low- Carb Vegetables

• ·         Tomato
• ·         Cabbage
• ·         Broccoli
• ·         Cucumber
• ·         Cauliflower
• ·         Spinach
• ·         Kale
• ·         Lettuce
• ·         Swiss chard
• ·         Brussels sprouts
• 
  

Low-carb Vegetables

Use these springily in your diet.

Use at least one bowel of vegetable Salad in each meal.

Don’t be afraid to load your plate with low-carb vegetables. You can eat large amount of them without going over 20-50 net carbs per day.

Some of Low-carb fruits

• ·         Apple
• ·         Avocados
• ·         Bananas
• ·         Berries
• ·         Grapefruits
• ·         Lemon
• ·        Orange
• ·         Pineapple
• ·         Pomegranate
• ·         Watermelon

Low-carb fruits

Fat Sources

• ·         Ground Nut oil
• ·         Coconut oil
• ·         Avocado oil
• ·         Butter

Eating 2-3 meals per day is recommended for good health.

Take heavy breakfast in the morning, moderate meal in afternoon and light dinner in evening works well.

In Nut Shell

Keep a right balance of protein source a fat source, low- carb vegetables and and one or two low-carb fruits in each meal.

This will put you in the recommended 20-50 cab range and significantly lower your hunger levels.

3 Avoid Alcohols, Tobacco, Sweet Soft drinks and Fast foods

Alcohols, Tabaco, Sweet soft drink, and fast foods are villain of good health. These foods not only putting weights but deteriorate health.

4. Exercise by lifting weight 3-4 times per week

weight lift

As per recommendation the moderate exercise by weight lifting is good for your health.

 For that you may join local gym. If you plan the exercise in home after a few days you lose interest of doing exercise regularly. It is happen in my case it may happen you too.

Go to the gym 3-4 times a week. Do warm-up and lift some weights.

      If you're new to the gym, ask a trainer for some advice.

     By lifting weights, you will burn lots of calories and prevent your metabolism from          slowing down, which is a common side effect of losing weight

    Studies on low-carb diets show that you can even gain a bit of muscle while losing     significant amounts of body fat

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming or yoga will suffice.

In nut shell

In short it is best to do some sort of resistance training like weight lifting or cardio workout or yoga. But keep it regularly.