You can certainly use the treadmill, stair-climber, or elliptical in the gym to do high-intensity intervals. But, California physique competitor Jimmy Everett, recalling his old football days, prefers to HIIT the hills or gridiron. Not only does that allow him to take advantage of the great weather, but he finds it more motivating to train outdoors, far away from the monotony of cardio machines.

You need to know how much you are out to lose, how much you can give so as to lose that weight and how much you can bear. One of the best methods to lose weight effectively is to have the specific goal, as the more specific your goal the more chances you have to make it effective. When you know that you will eat a fruit and not a burger for snacks then you know that you are going the right way. You are better than those who do not know where to go and how to go about it.

5. Start with one small change. "I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water—no sugary drinks!—for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."
But however, try to make a realistic long-term plan that you do it in a healthy way…..You can’t do ANYTHING in life if you are not organized , you won’t just wake up and change your habits… Write everything down NOW! The mind and habits really play 90 % when it comes to losing weight, that’s the complete truth. I know you are browsing Quora for answers, stop browsing and let’s take action by following these 3 steps.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.

The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich ones can have inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the 30 Best Foods For Fiber to your menu!
Thе mоѕt important part іѕ tо cut bасk on sugars and starches (carbs). Thеѕе аrе thе foods thаt stimulate secretion оf insulin thе most. If уоu didn’t knоw already, insulinіѕ thе main fat storage hormone іn thе body. Whеn insulin gоеѕ down, fat hаѕ аn easier time gеttіng оut оf thе fat stores аnd thе body starts burning fats іnѕtеаd оf carbs. Anоthеr benefit of lowering insulin is thаt уоur kidneys ѕhеd excess sodium аnd water оut оf уоur body, whісh reduces bloat аnd unnecessary water weight . It іѕ nоt uncommon tо lose up tо 10 pounds (sometimes more) іn thе fіrѕt week оf eating thіѕ way, bоth body fat аnd water weight. Thіѕ іѕ а graph frоm а study comparing low-carb аnd low-fat diets іn overweight/obese women. Thе low-carb group іѕ eating untіl fullness, whіlе thе low-fat group is calorie restricted аnd hungry. Cut thе carbs, lоwеr уоur insulin аnd уоu wіll start tо eat lеѕѕ calories automatically аnd wіthоut hunger . Put simply, lowering уоur insulin puts fat loss оn “autopilot.”
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
Remove cardio and maintain the weight training and fat loss results will still come, provided their nutrition is sound. Furthermore, their physiques will look vastly more impressive compared with those who emphasize aerobic work at the expense of resistance training. By removing weight training and continuing cardio, however, a person will no doubt begin to resemble one of those unhealthy looking marathon runners, the only class of people who appear to have mastered the art of looking lean and fat at the same time.
Preheat oven to 230c. Saute the onion, courgettes, garlic, thyme and a generous pinch of salt in oil for five minutes, until crisp but tender. Remove from heat and stir in the artichoke hearts, olives, and lemon juice and zest. Season the cod fillets with salt and pepper and nestle them in the vegetable mixture. Bake uncovered for 15 minutes, until the cod is nearly opaque in the centre. Sprinkle with parsley and serve.
With an increasing number of "amazing" new weight loss products and services hitting the marketplace daily it comes as no surprise that many who simply wish to lose their love handles without having to subscribe to the latest, often cripplingly expensive fad give up in sheer frustration, especially when said fads do not deliver on their "ripped abs in five minutes", "10 pounds lost in ten days" and "eat KFC all day and lose all the weight you want" promises. Sometimes, to achieve successful outcomes in any endeavor requires getting back to basics and doing what has worked successfully in the past for countless people.
All of our RD experts agree: H2O is crucial for weight loss. “Water is so important when trying to lose weight since it helps to you feel full between meals,” says Amy Shapiro, RD, founder of Real Nutrition NYC in New York City. Here’s a simple hydration rule of thumb: Shoot to consume half as many ounces of water as your total body weight in pounds. (So if you weigh 180, sip on 90 ounces of water each day.)
However, due to the intense exercise, the total calorie consumption is higher. We burn more calories due to the hard muscle work – even AFTER the run. The body needs more energy for recovery, thereby burning even more calories. That’s how you benefit from post-workout fat burning and the afterburn effect (EPOC, excess post-exercise oxygen consumption). https://www.youtube.com/watch?v=_CN-1CUm3J8

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
2. The consumption of oatmeal or protein instead of idly or dosa or your other normal breakfast helps in controlling and reducing the intake of calories. Again, make these foods for a healthy and nutritious breakfast. At the same time they are good source of protein that promote weight loss. Protein helps you full longer. This helps premature in controlling appetite.
Barke and many other nutritionists believe eating smaller meals more frequently—five or six per day—better fuels the body and reduces fat storage. This approach also bumps up your metabolism. “But you have to schedule your eating,” she says. “Write it in your planner. If you don’t put effort into it ahead of time, you’ll get busy during the day and it won’t happen.” If you’re on a five-meals-a-day schedule, eat when it’s time; even if you don’t feel hungry. Believe it or not, you’re actually training your body to be more efficient.

1.  Cut out ALL starchy carbs and fruit – it’s almost impossible to lose any kind of significant (more then 3-5 lbs) FAT in 10 days, but you CAN lose a pretty decent amount of weight coming from water, carbs and salt.  Starchy carbs hold about three times their weight in water, so if you have 100 grams of carbs from breads that means an extra 300 grams of water you will hold on too!  So for 10 days, only veggies, no fruit and no breads!
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.
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"When we’re lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off."
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.
One mistake many dieters make, one that bodybuilders have been avoiding for many years, is to eat a serving a protein before bed. Three or so hours after our final meal of the evening the body again begins to ever so slightly enter a catabolic state where the protein we ate hours back has been used to repair muscle, while the carbohydrates have been stored away for future use. Now we are in a position to eat again, but generally cannot consume carbohydrates as they may lead to fat gains (see tip two). So to offset any potential catabolic effects (the aforementioned degrading of muscle tissue for cell maintenance, which also occurs while we sleep) it is smart practice to consume protein before bed.
If you’re looking to get lean, working out before you sit down to sunny-side-up eggs and toast may be your best bet. A study in the British Journal of Nutrition found that doing cardio on an empty stomach results in significantly higher fat oxidation, or fat loss, than exercise performed after you’ve eaten. Try hitting the elliptical or Stairmaster before breakfast, and make sure to bring a small snack with you to the gym to keep your blood sugar in check. To follow up your workout, check out these 16 Post-Workout Snacks Fitness Experts Swear By.
Most of us eat quickly, chewing each bite just a few times, which means we consume more food than we realize. Slow down and you'll slim down: In a recent study, people who chewed each bite 40 times ate almost 12 percent less than those who chewed just 15 times. When we chew longer, our bodies produce less ghrelin, a hormone that boosts appetite, and more of the peptide hormones that are believed to curb hunger. "Chewing seems to stimulate the gut to make appetite-suppressing peptide hormones," Dr. Cypess explains. Plus, the more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you're full. From now on, focus on eating slowly at every meal. Put down your fork between bites and work your way up to 40 chews per mouthful of food.
I started Day 1 on New Year's Day. Today is Day 2. It worked! I dropped 1.5 lbs!! On Day 1 I followed closely to the plan except that I ate a lot less than allowed. I'm a short person, and 1 apple, 1 orange and 1/4 pomegranate were all I needed for the day. I also drank 6 cups of water (my day was short; I got up at 2p). I did not have any hunger pangs nor was I tempted by other foods.
Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. "Your body will be tricked into thinking it's constantly eating, so it will never slow your metabolism down," explains Bauer. Aim for five small meals (200 to 500 calories) a day rather than three large ones. Also try not to go more than four hours without eating — if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm.
There is one important thing that you should keep in mind – that you may not end up losing as much weight as you want to. The initial few kilos/pounds will be easy to shed, but after that, it can get a little tougher. The weight loss won’t be as drastic as it was. But the thing is, you are making changes to your lifestyle and heading down a path of better health. Sustainable weight loss is better for you in the long term.
But however, try to make a realistic long-term plan that you do it in a healthy way…..You can’t do ANYTHING in life if you are not organized , you won’t just wake up and change your habits… Write everything down NOW! The mind and habits really play 90 % when it comes to losing weight, that’s the complete truth. I know you are browsing Quora for answers, stop browsing and let’s take action by following these 3 steps.
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
While eating carbohydrates early in the day provides us with the energy needed to power through training sessions and complete our daily tasks, and the evening meal containing them helps us to replace lost glycogen from our final workout for the day, consuming carbohydrates after 6:00pm (or around this period) will only lead to an unnecessary output of insulin, an anabolic hormone responsible for, among other functions, increasing fat storage.

Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.


One mistake many dieters make, one that bodybuilders have been avoiding for many years, is to eat a serving a protein before bed. Three or so hours after our final meal of the evening the body again begins to ever so slightly enter a catabolic state where the protein we ate hours back has been used to repair muscle, while the carbohydrates have been stored away for future use. Now we are in a position to eat again, but generally cannot consume carbohydrates as they may lead to fat gains (see tip two). So to offset any potential catabolic effects (the aforementioned degrading of muscle tissue for cell maintenance, which also occurs while we sleep) it is smart practice to consume protein before bed.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.
Keto. Flexitarian. Paleo. Whole 30. Vegan. There are as many diets in existence as there are dangerous weight loss myths. So which eating style should you choose when you’re on a get-fit-quick and have just 10 days? Turns out, numerous studies have found it essentially doesn’t matter which plan you follow for rapid weight loss, be it low-carb or low-fat, as long as you’re eating fewer calories than you’re burning. The key is that it’s sustainable: a strategy that you can keep up for the week and a half—and beyond. https://www.youtube.com/watch?v=84TWhmsl8Kc

Fleury, N., Geldenhuys, S., & Gorman, S. (2016, October 11). Sun exposure and its effects on human health: Mechanisms through which sun exposure could reduce the risk of developing obesity and cardiometabolic dysfunction. International Journal of Environmental Research and Public Health, 13(10), 999. Retrieved from https://www.mdpi.com/1660-4601/13/10/999/htm

Water is the medium in which most cellular activities take place, including the transporting and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 1oz of water per 2lbs of bodyweight a day (that's 100oz for a 200-lb person). Keep a 20-oz water bottle at your desk, fill it five times a day, and you're set.

Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.

That’s because it theoretically causes a mild ketosis (yep, the basis of the keto diet), which is a fat-burning state that should make you feel less hungry. The key in being successful with a low-carb diet (especially if you’re used to a more high-carb lifestyle) is to compensate for those lost carbs with protein-rich foods, says Dr. Cheskin. That way, your volume of food stays the same, but you’re doing it healthfully rather than in a way that exacerbates your weight gain.
Most people think they will lose weight by doing an hour-long session in the gym, but if they’re sedentary for the other 23 hours in the day, their calorie expenditure will be relatively low. How active you are can play a huge part in whether you lose weight or not. One of the greatest ways how to lose weight – one that hardly anyone is aware of – is ‘non-exercise activity thermogenesis’ (NEAT). This is the energy you expend doing day-to-day activities like shopping, cleaning, walking, and even fidgeting.
A diet plan stuck at the rear of the door, dumbbells just an arm’s length away, yoga mat spread straight as new and what not. Do you think you would be patient for next 6 months to shed that extra fat? Let’s be true, we would drop that on the 4th day itself. If you want to avoid those long sessions of weight loss then follow the simple tips mentioned in this article and enjoy quick weight loss in just 10 days. Yes! This is your guide on how to lose weight in 10 days. But before we jump into the best part, let us at first try to understand all the misconceptions that we have in us, so that we can first remove these unwanted knowledge and take the first step towards success.
"Any competitor who drastically cuts calories to try to get leaner for a show learns that that's not the best way to diet," says IFBB fitness competitor Laurie Vaniman. "You end up looking flat and depleted." The same holds true for noncompetitors; aim for a modest decrease in calories instead. Smaller bodybuilders shouldn't cut more than 200-300 calories per day, and larger bodybuilders shouldn't cut more than 500, says Aceto.
If you’re only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could affect your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically 7 or 8 hours, says Dr. Cheskin. (Struggling to get that shut-eye? This doctor-approved breathing exercise will help you fall asleep fast.)
You're more likely to stay slim if the view out your window includes hills, water, a park, or a street that leads to one of those things. In a North Carolina study, counties with more natural amenities, including mountains and lakes, had lower obesity rates. "It could be that there's something healing and calming about simply being outside," says Stephanie Jilcott Pitts, PhD, an assistant professor at East Carolina University. For instance, research has shown that people tend to be happier walking outdoors than inside. They also stride faster, yet feel less exertion, than they do on a treadmill. Not only that, hoofing it outside curbs cravings along with calories: In a study, regular chocolate eaters who took a brisk 15-minute stroll consumed about half as much of their favorite treat as those who didn't go for a walk. So take your workout outdoors. If your neighborhood isn't made for exercising, find a park nearby and head there as often as you can to bike, run, or hike.
Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables. See what happens, not the same after all.
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. People can find weight loss support from friends, family, and online communities dedicated to healthful lifestyles. Studies have shown that simply receiving text message support can promote healthful behavior that can lead to lasting weight loss.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”. https://www.youtube.com/watch?v=zwPxWN41Z3Y
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