Fat to flat!
Picture this: You go to
a party and try to resist all the good food around. You succeed mostly but then
a helping of extra cheese or that delicious dessert piece cannot be prevented!
The next time you check your weight it hits you that it hasn’t really budged
much. That is when the guilt kicks in.
Everyone
has been there. Wanting to lose weight desperately is a phase every woman hits,
voluntarily or involuntarily! Temptation and laziness will always get in the
way.
Obesity
is a very common problem. Blame all amazing restaurants, junk food joints and
ice cream parlours with their lip-smacking food for this situation. This
problem has gotten even worse now. It is getting equally common in adults as in
kids. Though you hear every third person asking you to lose weight you still
don’t seem to implement it.
Reason:
Reducing weight has always been a challenging issue. It takes a lot to give up
bad habits after all. It took me 2 years to realize that I MUST stop eating and
start losing weight.
To
find out whether you suffer from obesity or not, read the following. As an
obese person (that is, if you are one), you will definitely have one or more of
the following experiences:
·
You
might not be very comfortable wearing tight fitted clothes as it shows off your
extra fat.
·
You
tend to lose your confidence. When you meet new people, your relatives or
friends might advise you to lose weight which is a bit embarrassing and reduces
your level of confidence even more.
·
Health
related problems – If you’re not fit, you would indeed come across
health-related common problems like strokes, diabetes or blood pressure.
·
Pigmentation
– Obese people are often found to have pigmentation on their face or body. This
is due to improper nutrients intake and junk food they consume.
·
Improper
menstruation cycle – Obesity is a very common reason behind improper menstrual
cycle and delayed pregnancy in obese women.
Scary
as these indicators may sound, there sure is a sigh of relief. Losing weight
sure is difficult, but not as difficult as you think it to be. With a conscious
effort, you can lose weight easily.
How to Lose Weight in 10 Days at Home
For
starters, here is a 10 days’ routine for you. It demonstrates what you should
be eating, at what time and in what quantities.
Days
|
Morning beverage
|
Breakfast (within 9
am)
|
Lunch (within 1.30 pm)
|
Evening beverage
|
Evening intake( by 5)
|
Dinner (within 9)
|
Day 1
|
Hot lime juice with
honey
|
Oats or protein
meal*
|
Small cup of rice +
3 different steamed vegetables (avoid potatoes) + 1 or 2 chapattis
|
Green tea without
sugar
|
Small cup of sprouts
(or) fiber content fruits
|
2 to 3
chapattis(numbers depend on your intake but not more than 3)
|
Day 2
|
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Day 3
|
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‘’
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Day 4
|
Hot lime juice with
honey (or) green tea without sugar
|
Protein meal*
|
1 medium cup of
wheat rice + 1 chapati+Steamed veg or veg salad
|
‘’
|
A cup of veg salad
+2 chapattis
|
A cup of veg salad+2
chapattis
|
Day 5
|
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Day 6
|
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Day 7
|
Green tea
|
Protein meal*
|
1 medium cup of
wheat rice (or)2 chapattis + 1 cup of raw veg salad
|
‘’
|
A small cup of
sprouts(or)A small cup of fiber containing fruits
|
Protein meal*
|
Day 8
|
‘’
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‘’
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Day 9
|
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Day 10
|
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Protein
meal*- a protein meal can be sprouts which are rich in protein (or) shakes made
with soy proteins.
Here is a Quick Recipe for Homemade
Protein Shake
Ingredients
you need:
·
120
ml of skimmed milk
·
120
ml of soy milk
·
3
spoons of oat meal
·
Cardamom
or vanilla essence
Recipe:
Step
1
Add
120 ml of skimmed milk, 120 ml of soy milk, 3 spoons of oat meal and 1 drop of
vanilla essence or 2 cardamoms into a blender together.
Step
2
Blend
the mixture for 60 seconds and drink it immediately.
This
is the most commonly followed recipe of protein shake. However, you can try and
explore other options as well. The idea is to intake protein. Now how you do
it, we leave that up to you.
Curious
about how this works? For your better understanding, we have illustrated all
the details of that 10-day calendar below.
1.
Hot
lime water with honey (or) Green tea when consumed on an empty stomach,
regulates metabolism. Hence they help in reducing weight. This makes it
necessary to consume it as a part of the weight loss program.
2.
Consuming
oats or protein meal instead of dosa or idly or your regular other breakfast
helps control and reduce your calories intake. Again, these food items make for
a healthy and nutritious breakfast. At the same time, they are good source of
proteins which enhance weight loss. Protein helps keeping you full for longer.
This helps control your untimely hunger pangs.
3.
The
first three days’ calendar requires you to make moderate changes to your normal
routine. There is a reason behind this. It’s difficult to change your eating
habit drastically overnight. Hence, it is necessary to slowly minimize the food
consumed and so we do over a period of 3 days. Since day one is when you start
up with your weight loss program, having a cup of rice along with chapati will
reduce your hunger, fulfil your carbs craving to some extent. The three
different steamed vegetables will give you extra fullness with low calories.
4.
After
three days, the food consumption is further reduced where rice is substituted
with wheat rice. Wheat rice is an excellent source of fiber. This fiber helps
in weight reduction and it simultaneously gives fullness. The quantity of
chapati is also reduced to one. Vegetables are an essential part of a healthy
diet and hence they are added more in quantity.
5.
Now
is the time to reduce your food consumption even more. So you either have wheat
rice or 2 chapatis. At this stage, your body gets used to this type of eating
habit where less food is consumed.
6.
These
same eating habits are also followed for dinner time where the food consumption
is reduced day by day.
7.
Consuming
sprouts or fruits as an evening snack helps to prevent food craving and also
gives you fullness in a healthier way. This is said to enhance weight loss
tremendously. Apart from the diet, exercise plays a vital role in weight
reduction program. Go in for simple exercises like skipping or walking. When it
comes to skipping, start with minimum 50 jumps and gradually increase it by 30
jumps every day. It is also really important to follow the water therapy
(discussed at length below). Without proper water intake, your weight loss will
not be easy at all!
Include
these additional tips in your weight loss program for 10 days and see the
results for yourself.
1.
Increase Water Intake (the water therapy)
Water
is a very important factor in any weight reduction program. Consumption of
water cleanses the toxins from the body in the form of urine. Drink about 4 to
5 litres of water every day.
Different
bodies have different requirements of water. A simple way to track how many
litres of water your body needs in a day is to divide your weight by 20. The
result you will get from this equation will give you the litres of water you
must consume every day. For example: If you weigh 70 kilos, then dividing it by
20 gives 3.5 as result. So you must drink a minimum of 3.5 litres of water
every single day. This is an essential step for weight loss in 10 days.
2. Green Tea Instead of Coffee or Tea
Drinking
a cup of hot green tea every morning on an empty stomach can cleanse the toxins
in your body. It can also help reduce the problem of constipation. Green tea
has low calories and starting your day with it instead of tea or coffee is very
good tip for weight loss.
3.
Hot Water With Lemon and Honey
Hot
water with lemon and honey is a great trick for losing weight. To make:
·
Mix
a spoon of lime juice and half a spoon of honey to hot or lukewarm water.
·
Drink
this every morning on an empty stomach to aid your weight loss in 10 days.
4. Reduce The Intake of Carbohydrates
Rice contains a lot of calories and
carbohydrates in it. Reducing the intake of rice can reduce weight to a great
extent. A lot of people in India (South Indians) start their day with a dosa or an idly. These dishes are
primarily made from rice. Some people also have this for their dinner. If you
want to lose weight, it is essential to reduce these carbohydrates intake ta a
great extent.
5. Increase Protein Intake
Protein
is a muscle builder that can effectively reduce the fat in our body. It can
also convert the loose fat into muscles. Increase the intake of protein and
replace carbohydrates food with protein food.
6. Increase Fiber Intake
Soluble
fibers are a great source for reducing weight. Consuming foods that contain
soluble fibers will shed the weight by reducing the bad cholesterol in your
body.
7. Avoid The Problem of Constipation
Constipation
can delay weight reduction process a lot. This is because the toxic and waste
components are not flushed out from your body. Make sure you keep your system
clean and toxin-free.
8.
Avoid Junk Food
Want
to lose weight in 10 days? Avoid junk food. completely! Junk foods like pizza,
burgers, sausages, etc. do not contain any nutritive value. All they offer is
fat and added weight. Junk food is the most common factor for putting on
weight. Steer clear of these items.
9. Soy Protein
This
protein is a plant-derived protein and helps in weight reduction as its low in
fat. Adding the right amount of soy protein to your diet can help you reduce
weight further.
10. Protein Meal Twice a Day
A
meal that is rich in protein can promote weight loss enormously. So it’s
necessary to consume a protein rich meal at least twice a day. Preferably have
it for your breakfast and dinner. It can either be protein shakes or salads
that are rich in protein.
11. Consume Calorie-less Food
The trick to losing weight in ten days is
to consume calorie-less food to reduce weight. Add boiled food to your diet and avoid
foods that are sweet, rich in fats or fried.
12. Get Rid of Food Craving
Food
craving is very common and an uncontrollable factor among obese people. Never
consume snacks or food when you have food craving sensation. Instead, drink
plenty of water to avoid it.
13. Prefer Sprouts to Snacks
Boiled
sprouts are rich in nutrients and have fewer calories. They can be consumed
twice a day for brunch or in the evening time 2 hours before dinner. They
provide you better nutrients than any other snack. Plus they aid your weight
loss.
14. Not More Than 3 Meals a Day
Never consume more than 3 proper meals a
day. And most importantly, only the meal for your lunch can be heavy; whereas
your breakfast and dinner should always be light. This is one of the most
important tip on how to lose weight in 10 days naturally list.
15. Proper Exercise
Working out is very important to lose
weight and the simple equation to stay fit is: Proper
diet + work out =FIT. You need not necessarily
hit a gym to work out. You can start it at home with simple exercises like sit
ups or skipping for about 10 -15 minutes a day. You can also go for morning or
evening walks and jogging.
16.
Consume Fruits with High Water Content and Less Calories
Fruits
and vegetables like water melon, cucumber, and papaya have very less calories.
They can be consumed for brunch or in the evening as salads as they make you
full. These fruits are best suited for weight loss as they have more water and
lesser calories.
17. Avoid Carbonized Drinks
Any
carbonized drinks or beverage must be avoided during a weight loss program.
Instead of these carbonized drinks, try and have lime juice, green tea or
tender coconut water.
18. Keep a Count of Your BMI and BMR
Check
your body metabolic index (BMI) and body metabolic rate (BMR). This gives you
the amount of calories you should consume and the amount of calories that are
burnt in your body – giving you a better clarity of your body system.
19. Avoid Red Meat
Red
meat is highly dangerous as it not only leads to obesity but also diseases like
cancer. So avoid it at all costs during your weight loss program and otherwise
also.
20. Avoid The Three White Poisons- rice, Sugar, Salt
Rice,
sugar and salt MUST be avoided in your diet to the extent possible. You cannot
totally avoid these but you sure can control their consumption quantity.
21. Prefer Salads For Juices
Liquid
foods like juices get digested quickly where as salads stay in your body for about
6 hrs, making you feel fuller for long. Consume salads instead of juices but do
not add bananas, pine apple, jack fruit or any other calorie rich fruits to
your salad.
22.
Maintain Your Sugar Level
It
is necessary to maintain your sugar level at 140. If your sugar level shoots up
more than 140, your pancreas produces more amount of insulin to convert the
sugar into fat. This happens each time you consume food. So in order to control
this, you should consume foods that maintain your sugar level.
23. Never Skip Your Meals
When you skip your meal thinking that you
might lose weight, you actually gain weight. This is because the hunger stays
in your body and the next time you consume food, you end up consuming twice the
quantity. This is also another important tip for you to abate the worry
on how to lose weight in 10 days naturally.
24. Reduce Your Food Consumption to 1/3 of What You Consume
Now
It
is clear that the food that you are consuming now leads to obesity. So you will
have to reduce this quantity to one third. If your hunger still persists,
consume fiber-rich fruits or vegetables as your dessert.
25. Do It Now
Last
but not the least, do not postpone! Some get tempted by food or have no time to
start the weight loss program. Remember that it’s now or never. Start your
weight loss program and strictly stick to your diet.
You
must make a special note of the fact that the tips shared here are extremely
simple. They are quite practical in their approach and easy to follow. These
tips, when followed religiously will earn the desired results within 10 days
only – Something that most other weight loss programs with drastic and radical
changes don’t. Just stick to these natural methods you will discover the new
fitter you soon.
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