How To Lose 10 Pounds In A Week with no side effects

For those that have ten pounds to lose, and need to lose it fast, there are some ways that a big loss like this can be achieved. However, this type of loss should only be conducted on a short term basis and under the care of a doctor because it involves cutting out quite a few calories and burning a great deal more through exercise. Doing enough exercise to lose ten pounds in a week is possible, but it will not be an easy road and you should expect the entire week to be very difficult and tiring, not to mention expect the exercises to take up a great deal of time.

How To Lose 10 Pounds

Fluctuations in Weight From One Day to the Next

You should understand that your weight fluctuates a great deal from day to day. Those that have never weighed themselves for more than one day in a row may be not be aware of this fact, but weight can fluctuate as much as five to seven pounds without any sort of exercise or diet program even being followed. The exact body weight depends upon a variety of factors, including the amount of food left in the digestive tract, the amount of water that the body is retaining and a few other things. You should not rely on these day to day scale numbers because they can be misleading.

Dieting to Lose Ten Pounds in a Week

If you want to lose ten pounds in a week, you will probably want to do part of the work required by dieting. Find out what your resting metabolic rate is, and then design a healthy diet of about 2/3 of what your RMR is.

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The Benefits of a Cholesterol Diet

Cholesterol is a substance produced in all of us that is necessary for us to live, but having too much cholesterol can be very dangerous, and one of the most common health risk in the United States is high cholesterol. Staring a cholesterol diet that will reduce the amount of this substance in the body is very beneficial and often necessary for optimal health. However, in order to understand what makes up a healthy cholesterol diet, one must first understand what cholesterol is and how it can benefit the body as well as what happens when there is too much cholesterol, and the health risks associated with it.

High Cholesterol Diet

 

What is Cholesterol?

Cholesterol is both a steroid produced in the body and fat. The liver or the intestines produce cholesterol to aid in the production of cell membranes and hormones. Some cholesterol is required in order to create the proper structure of cell membranes, and it also assists in the manufacture of bile, an acid which helps to digest food, and several other uses. So, even though we cannot live without a certain amount of cholesterol in our bodies, it has been shown in studies for decades that an overabundance of cholesterol can damage arteries and causes heart disease. That is why a diet that allows you to lower your cholesterol levels is very important.

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Weight Control & Portion Control

How is Portion Control & Weight Control Related?

One of the most important aspects of controlling your weight is the portion size you use. There is quite a bit of research out there that suggests that people eat what is put in front of them, either from being conditioned in their formative years to clean their plate and not to waste food, or for another psychological reason, but the fact is, that humans seem to have forgotten that they have the ability to eat until they are no longer hungry and then stop. This is why portion control is so important when it comes to losing weight or just maintaining a healthy weight.

Weight Control

It takes roughly twenty minutes for food to reach our stomachs after we put it in our mouths and swallow it. The fact that many people choose to eat much more quickly than that means that by the time that the first portion of the food actually reaches the stomach, the meal is over, and those that are overweight often eat much more than their body was hungry for or required, which makes them feel stuffed and often sleepy. Eating more slowly can certainly help weight loss efforts, but more importantly is to control the portion in the first place.

How to Know the Right Portion Size

There are a couple of ways that you can just the appropriate portion size. The first is a very general way to determine portion sizes for different types of food. As a general rule, your serving of meat should be about the size of your palm, unless you have particularly large hands. This include both meat and poultry as well as fish. Generally, this portion size translates to about three ounces.

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Best Exercises to Lose Belly Fat

If you want to get rid of some of the belly fat that you are carrying around, you are going to have to combine a regimen of diet and exercise to burn the calories needed to lose some weight. Your body burns a certain number of calories every day just by keeping you alive, with basic body functions such as breathing, heart and brain activity and digestion. Fat loss occurs when your body burns more calories than you are taking in. A person can lose weight by dieting alone, but exercise is important if you want to lose weight in a healthy way and as well, for a couple of different reasons.

Exercises to Lose Belly Fat

Why Exercise is Important to Burn Belly Fat?

Exercise is so important to burning fat for several reasons.
First, as stated earlier, you burn fat when your body burns more calories than you take by eating. When you exercise you add to the total calories burned by your body. An hour of exercise can burn as many as 1000 calories, if you are doing a high intensity, extremely difficult workout like boxing, but most of the time you will burn just a few hundred with exercises like jogging, aerobics or playing sports.
Second, exercise is important to burning belly fat because

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Why Should You Add Dairy to Your Diet

For years, dairy was touted as evil when it came to losing weight, but new research shows that not only are dairy products not unhealthy for weight loss, but they can actually increase your weight loss as much as one hundred percent. This little known fact was introduced in a BBC documentary and tested in other studies around the world. There are some reasons why this is so, but it involves understanding how the body works, and how dairy affects your body, but the bottom line is, you can burn almost twice as much fat by adding dairy than with diet and exercise alone.

Belly Fat Diet


What Are Dairy Products?

First of all, let’s explore what dairy products are. Generally, when people think of dairy products, they think of a couple of different things – like milk and ice cream – but the list of dairy products is extensive and includes milk, sour cream, buttermilk, other creams, infant formula, butter, which is mostly made of milk fat, ricotta and other cheese including cheese curds and cottage cheese, yogurt, which is fermented milk with additional bacterial added, ice cream, frozen custard and yogurt and many other foods that are localized to other parts of the world like Central Asia.

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Body Mass Index Formula

Your Body Mass Index, commonly abbreviated BMI is a number that is gathered using data like a person’s height and weight. BMI is usually used to determine whether a person is overweight, but the calculation does not measure body fat. However, the correlation between BMI and body fat is very accurate. Measure a person’s Body Mass Index is a straightforward procedure and does not require any specialized equipment or tools, and this simple screening can determine if a person is overweight, or may become overweight, which can help to prevent future health problems associated with that condition.

Bmi Table

What Are BMI Calculations Used For? BMI is measured so that those over the age of twenty can be screened for potential obesity problems and to give a person an indicator of where they fall when it comes to weight. One thing to keep in mind is that although the Body Mass Index number can determine whether or not a person is overweight or obese, it is not a diagnosis and if your BMI is high you should consult with your doctor in order to determine what exactly the problem is and how it can be resolved, as well as any other health problems that may be related to being overweight or obese.

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Some Healthy Eating Tips

Eating healthier is something that everyone should do no matter if they are already at a healthy weight or not, but doing so is difficult, especially if you are like most people and have a busy lifestyle where grabbing a hamburger at the local fast food restaurant is the most time you can spare. However, there are some ways that even a busy person can eat healthier, and they don’t require a great deal of time or money. Some of these may seem simple and obvious to someone trying to live a healthy lifestyle, but you would be surprised how many times the easy stuff is overlooked.

Healthy Eating Meals

 

First, drink lots of water. You have probably heard that eight glasses of water is the right amount of water to drink, referring to eight ounce glasses of water, but what you may not know is that you are supposed to drink another 64 ounces of water daily for each 25 pounds overweight you are. So, if your optimal weight is 150 pounds, but you weight 200, you are actually supposed to be drinking 192 ounces of water every day, which comes out to be around 24 glasses of water. If you are using 1 liter soda pop bottles filled with water that comes to around 6. Water is very healthy for you, keeping your body well oiled and all of the parts in working order. Also, if you are dieting, water helps you to eat less because it helps fill your stomach.

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How to Maintain a Healthy Weight

healthy weightMaintaining a healthy weight is much more difficult in today’s modern world than it was in the past. Today, many people have desk jobs, or other sedentary types of work, which is in stark contrast to our recent past where people had to work very physical jobs like farming, iron work or animal care for eight to ten hours a day, and burned a great deal of calories. Maintaining a healthy weight takes work in today’s world, and it also requires watching your food intake and not allowing it to exceed the number of calories burned each day through BMR and exercise.

Risks of Obesity

Those that are overweight have to deal with a lot more issues than just being unattractive to the majority of the opposite sex. Those who are classified as obese or grossly obese are at an increased risk for diabetes, are much more apt to suffer from heart disease, and other cardiopulmonary problems. Also, these people are at a much higher risk for cancer, and are subject to diseases like diabetes, gout and osteoarthritis as well as a risk of breathing problems like asthma and sleep apnea. Besides these factors, the increased weight will be much harder on the joints of the body.

How People Get Fat (Or Skinny)

Your body burns a certain number of calories each day just by keeping you alive. This is called BMR or RMR, depending upon which calculation you want to use. Either way, this is generally just an estimate of your daily calories burned (at rest) allowing for some variance depending upon your activity level. RMR stands for resting metabolic rate, and it is truly the number of calories you burn while competely at rest. Imagine that you spend an entire day doing nothing but laying in bed, asleep or awake, and you will have an idea of what RMR measures – just your digestion, sleeping, breathing, brain activity etc.

Your BMR on the other hand, standing for Basal Metabolic Rate, is your number of calories burned using both your number representing the number you are burning staying alive and your general activity level. Either way, these numbers do not usually include the number of calories you burn through physical exercise specifically intended to burn calories. So, people gain weight when they eat more calories than both their RMR/BMR and their exercise. They lose weight when they eat less than the calories burned, or burn more than the calories eaten through exercise.

Healthy Eating

Healthy eating is one of the ways in which a person can lose weight. If you know how many calories you are burning each day, estimated conservatively, then you can calculate the number of calories you need to stay under. A deficit of 500 calories per day will equal a loss of one pound per week, because 3500 calories equal a pound, and 500 multiplied by seven days is 3500. Alternatively, cutting out 1500 calories per day from your daily intake, and still burning the same amount of calories through BMR/RMR and exercise will result in a weight loss of around 3 pounds a week.

Exercise

Most people lose weight with a combination of diet and exercise, but if you don’t want to cut any calories out of your diet, you can still lose weight by exercising. Again, the same formula is used, where 500 extra exercise calories per day will equal a pound a week, as long as the exercise is performed all seven days, or an equivalent exercise that burns the same amount of calories. However, keep in mind these are just averages and weight loss will fluctuate a little from one week to another.