Weight loss can be difficult and to achieve your weight loss goals you may think that you will have to literally starve yourself and spend every waking moment in the gym.
The reality though is that it is possible to lose weight and still have a life much like the one you have now.
Lets look at how you can lose 10 pounds without extreme diets and excessive exercise.
You may have more than 10 pounds to lose, but it seems like a good number to start off at.
Remember small achievable goals will help keep you motivated, and will keep you on track to your next goal.
#1: Don’t fall for those fad diet claims
There are literally hundreds of different diets available, many with unbelievable weight loss claims.
I would suggest that you avoid any that sound too good to be true.
Even if the weight loss results are accurate, are you going to be risking your long-term health undertaking this diet?
Many diets will involve dramatic calorie cutting, where you will be essentially starving yourself.
Obviously this is not something I would recommend. You may lose weight to start but before long your body will try desperately to hold onto its fat reserves.
Your metabolism will slow, so you wont be able to burn as many calories as before, plus your body will start to break down muscle mass for energy too, which will also have a negative effect on your metabolism.
Starving yourself will also leave you lacking in vital nutrients too, which is why I would recommend you avoiding fad diets that endorse the cutting of entire food groups.
#2: Add more protein to your diet
Adding protein is a good idea if weight loss is your goal, for a number of reasons.
Firstly it will fill you up and as it is slow to digest will help keep you feeling full for longer.
This also helps to burn extra calories too, as your body needs to work harder to break down protein-rich foods.
If you are planning on exercising, then protein can also help with this too. It will ensure your energy levels are high, and that your muscles are repaired after exercise.
#3: Don’t cut out all treats
Yes, we all know that junk food is bad for you, but that does not mean that you should ban it from your diet entirely.
What happens when you are not allowed something? You only end up craving it even more.
I would instead suggest that you allow yourself the occasional treat. If your diet is too boring you will be unlikely to stick to it long-term.
#4: Water is best
To lose weight you should already know that diet and exercise is key, yet there is something that you may have forgotten.
If you continue to drink soft drinks all day, or hot beverages full of added sugars and cream then you will be surprised at how many extra calories you are consuming daily.
Even those diet options are best avoided as these have been shown to cause cravings for sugary foods.
The best option for you is tap water, which maybe boring but contains zero calories so wont affect your intake.
It has also been shown to curb your appetite, and can cut the amount you eat if consumed prior to a meal.
To add interest you could always add a slice of lemon or another citrus fruit.
#5: Get plenty of sleep
There are a couple of reasons why a lack of sleep can affect your weight loss efforts.
To start, if you are tired you will be less likely to be able to resist those unhealthy foods.
Secondly, a lack of sleep can affect your hormones, with cortisol levels likely to rise. This can lead to more food cravings and an inability to break down fat.
#6: You shouldn’t weigh too often
Weighing regularly is certainly a good idea as it can help tell you if you are on track. However, weighing too often is certainly not recommended.
Anything more than once a week is excessive and will leave you feeling discouraged if you have not lost any weight.
Your weight fluctuates multiple times per day, so if you are weighing too often you may not be seeing a true reflection of your progress.
#7: You don’t need to exercise for hours on end
A common misconception is that to lose weight you need to be spending multiple hours in the gym every week.
Not many people have got this much spare time, but there is no need to worry.
It is not the amount of time you spend that is most important, rather it is the quality of time spent exercising.
This means that you should focus more on the intensity and quality of your workout rather than the time it takes to complete.
For example you could burn off more calories with an intense 5 minute workout, when compared to a half-hour workout where you don’t even work up a sweat.