Losing weight and, more specifically, body fat isn’t just about cutting calories and exercising. There are quite a few elements in your daily routine that can help or disrupt the hormones responsible for managing your fat stores.
Here’s a daily checklist of what’s needed to lose 10 pounds quickly and efficiently.
#1 – Create A Calorie Deficit
It’s entirely possible to lose body fat by only changing your meal content and leaving your total calories intact. It’s possible, but not efficient. Making changes to your meal composition and reducing your daily calories by at least 15% is an effective and reasonable goal.
#2 – Exercise For 20 Minutes
Instead of burning through all your motivation in one week by committing to an hour long workout six days per week, start out with a more progressive plan. Exercise for twenty minutes once per week. As your endurance, motivation and confidence improves increase your activity to two or three days per week.
Just make progress each and every week. Keep moving forward physically and psychologically.
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#3 – Eliminate Sugar
By far the most destructive element of every meal, when it comes to weight loss, is sugar. It packs on the calories and plays havoc with your metabolism and weight management hormones. It’s a tall order to completely eliminate sugar, so start but cutting your daily consumption by at least half and make adjustments every week.
#4 – Reduce Dairy
Dairy does get a lot of blame for excessive weight gain but there are enough positives to keep it in your meals. In fact, switching to a zero dairy diet may lead to gaining a few pounds. Dairy is a rich source of protein and fat, which is helpful when trying to lose weight. Often, when you completely eliminate dairy it’s replaced with a less helpful carb dense food.
#5 – Reduce Carbs
Carb consumption has a direct influence on the hormones linked to hunger, metabolism, and fat storage. Carbs can also create a cycle of weight gain, that is difficult to overcome regardless of how much you exercise. Simple carbs inhibit your feeling of fullness, increase hunger cravings, and increase the likelihood of fat storage.
When possible choose complex carbohydrates like those found in beans, peas, and whole grains.
#6 – Drink More Water
Water plays a prominent role in metabolism, digestion , building muscle and curbing appetite. Consistently drinking a healthy amount of water everyday will also reduce water retention. Keep a water bottle within arms reach at all times. If you want an added energy and metabolism boost, put a few slices of lemon in room temperature water.
Related: How to break a diet plateau
#7 – Eat More Fiber
It’s no secret why fruit and vegetables are considered weight loss foods. It’s not just because it’s super healthy and packed with vitamins. It’s the fiber found in whole fruit and vegetables that makes you feel full and helps limit hunger cravings after eating.
#8 – Eat 4-5 Small Meals
If you’re stuck in the routine of eating all your daily calories in three very large meals, you’re missing out on some diet positives that most fitness professionals swear by. When you divide your calories into 4-6 meals each day, you’ll eat more often and limit the need to snack and graze between meals.
There’s also a metabolism boost every time you eat and digest food. Eating 4-6 times, will help you burn calories more efficiently compared to three squares a day.
#9 – Eat Healthy Fats
One of the more common mistakes when trying to shed unwanted body fat is to remove as much fat as possible. While this seems logical, it’s not how our body works. Being overly restrictive with fat will cause an inverse reaction, making it less likely to burn stored body fat.
You want to keep a daily dose of monounsaturated fats like those found in avocados, olive and peanut oils. It’s the saturated fats found in cheese, butter, ice cream and most fried foods you’d want to significantly reduce.
#10 – Get Some Sleep
Your sleep cycle plays a direct and indirect role in your weight loss. If you’re not getting enough sleep it can disrupt your hormones linked to hunger and fullness. You’re also more likely to skip your workout and make poor food choices because you’re feeling low on energy.
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