Introduction: Weight loss is a journey that requires dedication, patience, and a sustainable approach. While fad programs built around losing 10 pounds in 10 days may seem enticing, it’s important to prioritize your health and opt for a more realistic timeline. In this blog post, we will explore a sensible and achievable approach to losing 10 pounds in 10 weeks, by making lasting changes around the habit of health in your life to improve your overall well-being.
Set Attainable Goals
When it comes to weight loss or body recomposition, setting realistic and attainable goals is essential. Aim for a healthy and sustainable weight loss rate of 1-2 pounds per week. Losing 10 pounds in 10 weeks aligns with this guideline, promoting gradual progress and minimizing the risk of regaining the weight.
Adopt a Balanced Approach to Food:
To achieve sustainable weight loss, focus on adopting a balanced and nutritious food plan. At this point I like to be clear that diets do not work, sustainable changes in the habits associated with eating do. Get help determining what your macro profile should be with the help of a nutrition coach. Include a variety of whole foods in your plan such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential nutrients while keeping you satiated and energized. Be mindful of portion sizes and aim to create a calorie deficit by consuming slightly fewer calories than your body needs.
Incorporate Regular Exercise:
Motion is lotion and physical activity is crucial for weight loss and overall well-being. We recommend 3 days of resistance training and HIIT combined with 2-3 days of lower intensity activity, such as walking, light cycling, moderate hikes, etc. The calorie burn of the workout itself will not be massive, but it will stoke the metabolism for the rest of the day so you are burning more. Also, as you build more lean muscle it increases your metabolic rate, meaning you will burn more calories at rest.
Hydration is Key:
Proper hydration is often underestimated in weight loss journeys. Drinking an adequate amount of water not only helps to maintain optimal bodily functions but also supports weight loss. Water can help control appetite, improve metabolism, and assist in digestion. Aim to drink ½ of your bodyweight in ounces and replace sugary beverages with water or herbal tea. Electrolytes are another great option for helping maintain the balance of salts in your body to aid in proper hydration.
Prioritize Sleep:
Adequate sleep plays a vital role in weight management. Lack of sleep can disrupt your metabolism, increase cravings, and hinder your weight loss efforts. Aim for 7-9 hours of quality sleep each night to support your body’s natural processes and maintain a healthy weight.
Manage Stress:
Stress can negatively impact your weight loss progress. Find healthy ways to manage stress, such as practicing relaxation techniques, meditating, adopting a mindfulness practice, breathwork, engaging in physical activity, or pursuing hobbies you enjoy. Taking care of your mental and emotional well-being is essential for maintaining a healthy lifestyle. Health is so much more than physical activity!
Seek Support:
Embarking on a weight loss journey will be challenging, so consider seeking support from friends, family, or joining a supportive community. Changing behaviours is not a linear process and we all have backslides when we take on making meaningful changes in our lives. Having a support system can provide encouragement, motivation, and accountability, making your journey more enjoyable and successful. aving a coach and a community of people who are working on similar challenges will help with accountability and a knowledge that you are not alone.
Conclusion: Losing 10 pounds in 10 weeks is an achievable and sustainable goal that promotes long-term weight management. By adopting a balanced diet, incorporating regular exercise, practicing mindful eating, prioritizing sleep, and managing stress, you can make positive changes that will not only help you achieve your weight loss goals but also improve your overall health and well-being. Remember, slow and steady progress leads to lasting results. Embrace the journey and celebrate each milestone along the way.