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Lose 10 Pounds

Now that the holidays are over, the weight-gain reality is finally setting in. When you run down the stairs or go over speed bumps, you start to realize there may be a little jiggle in your stomach or butt. However, this holiday weight gain doesn’t need to stay there forever, and it won’t if you take an initiative in stepping up your fitness game.

There are several ways to burn fat. However, the old adage “Good, Better, Best” applies perfectly to this weight-loss dilemma. Don’t waste your time or money on things that won’t help you get to your weight-loss goals quickly and effectively. Stick with the best solutions.

Take your journey to the gym. Exercise is an excellent way to expedite your fat loss process...

CALORIE DEFICIT

As medical professionals indicate, fad diets may come and go, but calorie management will always be relevant and necessary for weight loss.1 To adequately lose the weight, you should modify your diet to be in a caloric deficit. This means, you should be burning more calories than you consume.

To get started, you can find several calorie calculators online that will help you determine the optimal calorie intake for your size, gender, and physical activity.

Be selective about what foods you consume throughout the day. One good way to stay on top of your diet is by prepping your meals in advance. This may seem like a lot of work, but in reality, you are eliminating the need to cook and prepare these meals throughout the week, and you are also eliminating the possible temptations to raid your pantry or hit up a fast food joint for some convenient, but terrible decisions.

When in doubt, stick to lower-calorie foods like vegetables if you need to snack throughout the day. Here are some other low-calorie snack suggestions you can check out:

Air Popped Popcorn
Edamame
Almonds
Greek Yogurt
If you are craving desserts and sweet things, you may be surprised at what buying a good flavored gum can do to fulfill that craving.

EXERCISE

Take your weight-loss journey to the gym. Exercise is an excellent way to expedite your fat loss process, and here’s why: anaerobic and aerobic exercise helps you burn calories depending on your intensity (you need to push yourself), and research also shows that muscle mass is a “major determinant” of how much energy you expend while resting.2 In other words, the more muscle mass you have, the more calories you burn throughout the day.

However, don’t just go to the gym and trudge along on the treadmill for an hour and a half. The treadmill is a great way to get your heart up and work on your cardiovascular health, but it isn’t the only way to burn fat. Hit the weight rack and use the free weights and machines to build muscle and burn calories. Set up a workout schedule before you work out so you can optimize your time in the gym and not spend it wandering around wondering what to do.

Depending on your previous workout experience, you may want to start out with lower weight, more reps. This workout regimen tends to be the most comfortable one for beginners, however, you can also modify your rep ranges and sets as you get more comfortable and make it an even better workout as you progress as well.

Keep in mind that while the gym is a great place to help you lose those 10 pounds fast and build a great physique, it isn’t the only place. You can get a good workout at home with bodyweight workouts and all their variations like incline pushups, decline pushups, planks, burpees, mountain climbers, and jump squats.

Whether it be crossfit, weight training, or pilates, make sure you are getting up off the couch and doing something.

MACROS

Often shortened to macros, macronutrients are your fats, proteins, and carbohydrates. To lose 10 pounds quickly, you will definitely want to get your macros in line.

Make sure you have a good balance of protein, carbs, and healthy fats.

A popular macro split that is easier to follow for people looking to burn some fat but not necessarily ready to undergo a drastic lifestyle change is a ratio often referred to as just 50/30/20. Those numbers mean 50% of your diet should be carbohydrates, 30% should be protein, and 20% should be fats. This ratio is great for optimizing weight loss.

As you can see, with this ratio, you are consuming carbohydrates, and guess what, that’s OK! Carbohydrates serve as your body’s main source of energy and are used to fuel your workouts, whether you are lifting weights or running at top speeds. Carbohydrates have been stigmatized to be “bad” a bad macronutrient. That couldn’t be farther from the truth. However, you will need to make sure you are not going overboard with them, which is why this 50/30/20 ratio is a good standard.

As eating healthy becomes easier, you can definitely modify your macros around to less carbohydrates and more protein, especially if you are planning on implementing a rigorous workout regimen.

SUPPLEMENTATION

You may also want to turn to fat-burners and weight-loss supplements to help expedite your weight-loss resolutions and goals. Keep in mind, however, that fat-burners work best when they are used in conjunction with a healthy diet and exercise schedule.

That being said, not all fat-burners are created equally. Unfortunately, several companies include well-known ingredients at underdosed levels, or include unnecessary ingredients in extremely high doses.

When deciding on which supplements to try, keep your eyes out for these clinically-studied ingredients. These ingredients fall into the “best” category as mentioned earlier:

  • Caffeine
  • Green Coffee Bean Extract
  • Irvingia Gabonensis
  • Green Tea

Keep in mind these are only a couple of key ingredients to look for. Additionally, there are several great diet pills and fat-burners formulated specifically for each sex, providing additional key nutrients to support a healthy digestive system and improve your metabolism.

The key with using supplements to melt away at your fat is that you need to be consistent with your supplementation. Many of these fat-burners need to be taken daily for the ingredients to build up in your system for maximal results.

THE ULTIMATE FAT-BURNING COMBINATION

To ensure that you keep the weight off and don't have to re-start the process a few months later, form healthy habits.

Each one of these suggestions will give you great results. However, the key to the best weight loss experience is by combining these tips. These 4 solutions, when combined, will work synergistically to take your weight-loss through the roof and give you the results you are looking for.

Losing 10 pounds quickly can be not only achievable but easy. Our only advice to you is that you find a way to make yourself accountable. Find a gym buddy, or enlist the help of family or friends to help keep you on track, or even join you in the journey towards a more fit body and greater health.

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Stefan R. Wilson
Stefan R. Wilson is a marketing professional, as well as a freelance author for nutritional supplements. He is based out of Salt Lake City, Utah and holds a BS from Brigham Young University. Stefan's expertise resides in the field of supplements to be used by athletes and bodybuilders while training.

REFERENCES

  1. Counting calories: Get back to weight-loss basics.” Mayo Clinic.
  2. F Zurlo, et al. “Skeletal muscle metabolism is a major determinant of resting energy expenditure.” J Clin Invest. Nov 1990; 86(5): 1423-1427.

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