If you’re struggling to lose weight, you’re in the right place. Below, you’ll discover a proven plan that will help you lose 10 pounds in a week — without dieting or exercising!
Whether you’re looking to lose a few pounds or want to lose 20 pounds (or more!), this plan will help you do just that.
The Proof
According to nutritionist Lisa Hickey, Ph.D, “if you’re looking for fast results, this isn’t the plan for you.” Rather, Hickey suggests taking a step back and losing weight slowly and sensibly. “The truth is that all of us need to make some lifestyle changes to ensure that our bodies are functioning at their best. We need to look at what’s causing us to gain weight in the first place and remove it. Only then can we start to see real results.”
To find out how Greg Jbara, creator of jberbartha.com, lost weight and how you can too, read on.
The 7 Steps To Effective Weight Loss
To follow the plan described below, you’ll need to commit to losing weight in a certain amount of time. This is typically referred to as a “challenge.” So if you’re serious about losing weight and want to follow the plan exactly, you should set a weight loss challenge for yourself.
Here are the steps you’ll need to follow to effectively lose weight:
1. Identify the root cause of your weight problem
To begin with, Hickey says that you need to figure out the cause of your weight problem. One of the most common reasons people gain weight is because they eat too much sugar. So if you have a sweet tooth, cutting back on the sugar will certainly help you lose weight. If you’re not sure where your weight problems are coming from, take a minute to think of your dietary habits and how much you’re eating. Then ask yourself: “Am I eating the amount of food that my body needs? Or am I eating more than what my body needs to maintain its weight?”
2. Avoid foods that cause you to gain weight
Once you’ve established the cause of your weight problem, you can begin to tackle it head on. To lose weight, you’ll need to remove from your diet all the foods that are causing you to gain weight. To do this, you’ll need to consider your diet history and ensure that you’re not eating any foods that you shouldn’t be. For instance, if you’ve been eating a lot of fast food, you might want to avoid those foods entirely. You could also reduce your intake of dairy products, as they often contain a lot of calories and fat. Or if you’ve been drinking sugar-containing beverages, you might want to cut back on those as well. Remember: each food category that you remove will help you lose weight. So if you have a bit of a sweet tooth, cutting out cookies and other snack foods will help you shed those pounds.
3. Control your portions
According to Hickey, a lot of the weight that we lose as adults ends up being stored on our bodies as fat. Eating too much food can result in your body storing the food as fat, even if you don’t gain weight — it’s all about what your body needs and how much it needs. This is why it’s so important to control your portions when you eat. If you’ve been eating beyond what your body needs, you might notice that you have a bit of a struggle with weight. Eating until you’re full is normal and most meals shouldn’t be considered as waste if you’re aware of how much food you need to maintain your weight. Eating until you feel stuffed can help prevent you from overeating and gain weight. You should also try to limit the amount of food that you need to eat throughout the day. If you find that you’re constantly hungry, then you’re probably consuming more calories than you need. Adjusting your portions can help eliminate this food desire and allow you to gain weight loss.
4. Cut back on the calories
When you reduce the amount of calories that you consume, your body will start shedding off the pounds. Simply following the food suggestions below won’t result in you losing weight; you’ll need to work at it. Cutting back on the calories will help you lose weight, and it’s a good idea to cut back on the food containing the sugar and bad fats found in processed foods. Fruits and vegetables are extremely high in fiber and contain essential vitamins and minerals that your body needs. The food below contains around 500 calories, which isn’t a lot, but it’s still a lot of food for some people:
- 1 cup of cooked chicken
- 1 cup of cooked brown rice
- 1 small apple
- 1 cup of strawberries
- 1 cup of raspberries
- 1 cup of blackberries
- 1 cup of spinach
- 1 cup of broccoli
- 1 cup of cauliflower
- 1 medium sweet potato
- 1 medium zucchini
- 1 medium yellow summer squash
- 1 medium red pepper
- 1 medium green pepper
- 1 cup of peanuts
- 1 cup of cashews
- 4 ounces of turkey
- 4 ounces of ham
- 1 cup of peas
- 1 cup of lentils
- 1 can of coconut milk
- 1 cup of shredded coconut
- 3 ounces of goat cheese
- ¼ cup of grated Parmesan cheese
5. Move your body
Keeping your body active will help you maintain a healthy weight. Regular exercise and physical activity help burn calories and fat, and you’ll start to see the benefits within a few weeks. Just 30 minutes of exercise a day can help you lose up to a pound a week. The best thing about this step is that it takes less time than usual to complete. If you feel that you need a bit of motivation to get moving, consider watching television or listening to music while you work out. This will help keep you engaged in the activity and ensure that you benefit from it as much as possible.
6. Drink plenty of water
Drinking at least eight glasses of water per day will help you avoid weight gain. This is because water helps you stay satisfied while cutting back on the food that you eat. If you drink water and cut back on the food, it won’t be long until you start seeing the results of your hard work. If you find that you’re constantly thirsty, then you might be dehydrating yourself and gaining weight due to this. To help prevent this, drink the recommended eight glasses of water and try to stay hydrated. Dehydration can also lead to health problems, so it’s important to pay attention to your body’s needs as you reduce weight.
7. Join a support group
People who are struggling to lose weight might find it very difficult to do so alone. If you want to follow the plan and lose the weight, you’ll need to have someone to help you through it. Joining a support group might help. These are groups of friends who are all trying to lose weight and support each other while doing it. By joining a support group and adhering to the plan, you’ll find that losing weight doesn’t have to be hard. Your friends can help you stay motivated and on track while you work towards your goal.
If you’re looking to lose weight and you want to do it in the right way, then follow the suggested steps above. You’ll find that within a few weeks, you’ll start to see the results of your hard work. In addition to helping you lose weight, these steps will teach you how to eat healthier and exercise regularly. So not only will you lose weight, but you’ll also be able to keep it off.