Many people want to reduce weight according to their needs. Few of them want to wear the cloth style they want or they can’t go to parties because of their weight or for a wedding and so on. In that particular situation, are you thinking about losing weight?
People start this type of program and lose some pounds but they gain even more weight after the program ends. So it is equally important to follow an easy realistic plan even after losing 10 pounds.
Measurements
The very first thing you have to do is to measure your waist hip ratio and weight according to your height. For waist hip ratio just measures your hips at widest point (right below the bones of the pelvis and butt) and after that just divide your waist measurement by your hip measurement. If waist-hip ratio above 0.90 for males and above 0.85 for females, you have too much belly fat and according to The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) you are at serious health risk related to blood sugar and insulin.
Second measurement you should do is body mass index or BMI. BMI is a measure of body weight based on your weight and height. To find your BMI, use following formula:
BMI = [Weight in pounds / (Height in inches) × (Height in inches)] × 703
If you want to use an online BMI calculator you can check this: Online BMI Calculater
After calculating your BMI number, check the following table:
| Underweight | Less than 18 (Need to gain more weight) |
| Normal weight | 18–24 |
| Overweight | 25-29 |
| Obese | 30 or greater |
It is important to check your BMI index before follow up any weight loss program because it gives you an indication whether you need a weight loss program or not.
Simple 3 Steps for Weight Loss
Now it is clear that whether you should lose weight or not. To make the diet plan successful we will follow 3 step plan:1. Count your calories: Before start anything it is also important to know about how much calories you are taking in a single day. The simple formula is to reduce weight is taking fewer calories than you burn. You have to burn approximately 3500 calories for a single pound. It is not an accurate figure but it will give you an idea about calories.
So make a list of foods that you consume in a single day and count the calories. Now choose the products that are unnecessary in the list like simple carb foods or refined carbohydrates. These foods are not very nutritious for human body.
2. Choose a Diet Plan: Choose a diet plan that fit into your category and your strength. Diet plan should be flexible and makes you healthier.
3. Exercise: Exercise is very important whether you want to lose weight or not. Exercise doesn’t mean hard workouts. Walking, running, swimming, simple yoga etc. are the kind of exercise.
Warning: It is advisable that you should consult your doctor before following any diet plan or exercise program.
How to lose 10 pounds in a week: 7 Day Diet Plan - 1
It is not just a diet plan but it is a complete package of diet, nutrition and exercise. It will not only help you to lose some pounds but also makes you feel healthier.
Here are some tips before starting the 7 day diet plan:
1: Cut out your sugar intake and wheat or wheat flour from your diet.
2. Avoid artificial sweeteners.
3. Drink at least 8 glasses of water. Water is the key to any diet plan.
4. Avoid butter, cheese and similar product for 7 days.
5. Don’t consume ready made fruit juice that contains sugar.
6. Chew every food for at least 20 times.
7. Don’t drink and don’t smoke.
Note: You can find list of vegetables and fruits blow.
Here is the 7 day diet plan for losing 10 pounds in a week (seven days):
Day 1
Wake up 120 minutes before you leave the home.
Take 2 tbsp. Of extra virgin olive oil mix with 1tbsp. Of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
Day 2
Wake up 120 minutes before you leave the home.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
Day 3
Wake up 120 minutes before you leave the home.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
Day 4
Wake up 120 minutes before you leave the home.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
Day 5
Wake up 120 minutes before you leave the home.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
Day 6
Wake up 120 minutes before you leave the home.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
Day 7
Wake up 120 minutes before you leave the home.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon juice and drink down.
Before Breakfast: 30 minutes yoga or some aerobics and pranayama
Breakfast: One cup of green tea, Mix 2 cup of Yogurt (Fat free) with 1tbsp. of Psyllium husks or oat bran
Lunch: Steamed/lightly sautéed veggies (2 cups or more... until satisfied), vegetable soup, 1/2 cup fruit
Evening: 1 cup of green tea or black coffee without sugar
Before Dinner: 20 minutes’ walk with some aerobics
Dinner: 6 ounces of fish or 1 cup of tofu, ½ cup of cooked brown rice, vegetable soup
If you don’t want to stick to the same diet for seven days, you can also try following diet plans.
How to lose 10 pounds in a week: 7 Day Diet Plan - 2
This diet plan is very popular. It is General Motor diet or GM diet. This plan was developed by General Motors to keep their employees stay in shape.
Many people have achieved success with this plan. It will not only help you with weight loss but also help you to clean and detoxify your whole body.
Rules for all seven days (Week)(Not included in original Diet plan)
Wake up 120 minutes before you leave the home.
Do some yoga and pranayama.
Take 2 tbsp. of extra virgin olive oil mix with 1tbsp. of lemon before breakfast. And Drink at least 8 glasses of water every day.
Day 1: Fruit Day
Eat fruit and nothing today (except banana) and vegetable soup. You can use black coffee or green tea(without sugar).
Day 2: Vegetables
Eat vegetables (raw or boiled, except corn and dry beans) and nothing today. Fresh veggie gives better results. If you love baked potato, just start your day with it.
Day 3: Fruit and vegetables
On day 3, you have to eat both vegetables and fruits (except banana, corn and dry beans). It is same as day one and two but no potato today.
Day 4: Bananas and milk/yogurt
Eat maximum 8 bananas with 4 glasses of skim milk or and vegetable soup. You can also try almond milk and rice milk. If any reason you don’t like banana, try papaya or kiwi.
Day 5: Rice and Tomatoes
Breakfast: 1 Apple and vegetable soup with tomatoes.
Lunch: 1 cup of brown rice cooked in tomatoes
Evening: One glass of water with lemon and salt.
Dinner: 1 cup of brown rice with tomatoes and vegetable soup.
Note: Drink at least 10 glasses of water and consume at least 6 tomatoes throughout the day.
Day 6: Vegetables and Rice
Breakfast: Vegetable salad with olive oil, spices, pepper and salt.
Lunch: 1 cup of brown rice with Steamed/lightly sautéed veggies
Evening: One glass of water with lemon and salt.
Dinner: Mix some vegetables (cooked or uncooked) with salt and spices.
Day 7: Final Day
Breakfast: Vegetable salad and fresh fruit juice
Lunch: 1 cup of brown rice with Steamed/lightly sautéed veggies
Evening: One glass of fresh sweet lime juice.
Dinner: Vegetables (cooked or uncooked) with salt and spices.
List of Vegetables, Fruits and Spices for Diet plan
Vegetables: Carrot, Spinach, cabbage, beet-root, broccoli, Brussels sprouts and collard greens.
Fruits: Papaya, kiwi, watermelon, peach, apple, Strawberries, Raspberries and Blueberries.
Spices: Black pepper, green pepper, cinnamon, turmeric, ginger, cardamom, oregano, and cumin.
Vegetable Soup Recipe for 7 Day Diet Plan
Ingredients:
2 carrots, sliced
1 cup celery, diced
1 cup of daikon or white radish root
1 green bell pepper, diced
Basil 1 teaspoon
2 cloves of garlic, minced
1 cup of cabbage
1 cup of mushrooms (shiitake or Maitake)
½ inch ginger, sliced
Black paper, few shakes
Salt to taste
Place all the ingredients at once to a boil (low heat) until cabbage is tender. Taste and Adjust seasoning if needed.
OR
Heat 2 tbsp. of olive oil. Add celery, onions and carrots and sauté on medium heat for 5 minutes. Stir in garlic. Add other ingredients. Cook until cabbage is tender. Taste and Adjust seasoning if needed. Enjoy!
Expert Review: What does expert says about 7 Days diet plans?
Connie Diekman, MEd, RD, Director of university nutrition at Washington University in St. Louis says, “It is a monotonous, short-term fix, severely lacking in nutrients, which will result in a weight loss that is primarily water and not the essential fat loss that is so important to improving health.” She says, “People who go on and off diets get so discouraged when they lose weight only to gain it back, and these feelings make so many people think that diets don’t work.”
When it comes to lose 10 pounds in a week with these diet plan, you can try both. But as a suggestion don’t continue any plan for another week. You can repeat particular plan after 2 or 3 weeks. Please understand one things human body needs multiple vitamins and minerals and if you are stick to limited diet for a long time, it would not help your body. So be safe!
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If You Are a WOMEN, Please Keep Reading About : Breakthrough Fat Burning Tips Just For Women
Knowing how hormonally different men and women are, have you ever wondered if both sexes should diet the exact same way?
Well, recent research suggests NOT.
You see, science has recently discovered unique diet strategies proven to work perfectly with the female metabolism that help Women lose weight much faster.
Free video lesson shows you a brand new, powerful metabolism boosting tip designed specifically to help women lose weight fast where they need to most.
Well, recent research suggests NOT.
You see, science has recently discovered unique diet strategies proven to work perfectly with the female metabolism that help Women lose weight much faster.
Free video lesson shows you a brand new, powerful metabolism boosting tip designed specifically to help women lose weight fast where they need to most.
Please check the Free Video Lesson here : Powerful Metabolism Boosting Tip For Women Only
Fantastic article! That is what I am looking for. many thanks .
ReplyDeleteThank you for proving the BMI's formula. My height is 5'10" and my weight is 79KG. I used to think that I'm overweight but after calculating it on the BMI scale I found that there is only couple of kilos extra in my body. I'll get slim by drinking coffee within one month.
ReplyDeleteRegards,
Finn Felton