To lose weight in 10 days and in a healthy way, it is recommended to reduce calorie intake and increase energy expenditure. Thus, it is important to exercise regularly and have a healthy and balanced diet.
In addition, for the 10-day weight loss program to have a positive and lasting effect, it is very important to have determination and willpower and that it is accompanied, preferably, by a nutritionist and a personal trainer, as this way the results can be better.
1. Start the day by taking a 30-minute walk
Walking is a low to moderate intensity physical activity that is important not only for the weight loss process, but also for improving the quality of life and well-being. That's because walking promotes improved posture, reduces anxiety and stress, reduces swelling, strengthens the body's muscles, and improves blood circulation. Discover other benefits of walking.
Starting the day by walking is a great weight-loss strategy, as it stimulates blood circulation and starts the fat-burning process. For this, it is recommended that the walk be done at a fast pace and at a constant speed, so that breathing is accelerated and it is not possible to talk easily. If the person is sedentary, the walk can be started at a slower pace and, preferably, accompanied by a physical education professional.
In addition to walking at the beginning of the day, it is important to do other types of exercises such as weight training, for example, as this encourages the formation of muscle mass and a reduction in accumulated fat.
2. Eat 3 different fruits daily
The consumption of fruits is very important to promote weight loss, because fruits are great sources of essential vitamins and minerals for the proper functioning of the intestine and the body as a whole. Thus, eating at least 3 fruits a day and exercising helps to speed up the metabolism and, consequently, to lose weight.
Some fruits that help in the weight loss process are strawberries, kiwi fruit and pears, for example, as they have few calories and are rich in fiber and vitamins, making them great allies in weight loss. See other fruits that help you lose weight.
3. Eat fish 4 times a week
Fish are great sources of protein, omega-3 and vitamin D, having benefits not only for the weight loss process but also for improving the immune system, preventing cardiovascular disease and bone disease.
In addition, because it is rich in protein and has fewer calories than red meat and chicken, the consumption of fish also promotes muscle mass gain, having a positive effect on weight loss. Learn about the benefits of eating fish.
4. Drink 2 liters of water daily
In addition to hydrating and keeping the skin healthy, drinking at least 2 liters of water a day improves digestion and helps regulate the intestines, being essential to lose weight and maintain the proper functioning of the body. A strategy to lose weight can be to drink water with lemon, as it promotes a cleansing on the palate and reduces the desire to eat sweets.
Water also promotes the regulation of body temperature, stimulates the correct functioning of biochemical and metabolic processes in the body, improves kidney function, reduces swelling and improves blood circulation.
5. Eat a light meal before bed
Before bed it is important to have a light, easily digestible meal, especially if the interval between dinner and bedtime is longer than 3 hours. It is important to do this to prevent the person from waking up hungry the next day, which can have a negative effect on weight loss.
So, before going to bed, you can have a glass of soy milk, a fruit or a calming cup of tea, for example, as this way it is possible to maintain the weight loss process. See more about what to eat before bed to not get fat.
6. Take 3-hour breaks between meals
Eating every 3 hours is interesting for those who want to lose weight, as this way the glucose level is more stable during the day. In addition, it is important to reduce the amount of calories in each meal, which should be breakfast, morning snack, lunch, afternoon snack, dinner and supper.
Thus, by reducing the amount of calories, it is possible to eat more and healthier throughout the day, resulting in weight loss.
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