There were many times in my life when I needed to lose 10 pounds in a month, sometimes in a week, and in very extreme cases in an hour.
Was I successful? Yes, and no and no.
Because if you want to lose 10 pounds in a week or an hour, you must be a little insane. (not a genius – INSANE). But 10 pounds in a month? That’s good enough. Better in a month, than never.
I’ve done it before and it works – no miracle there. Just following through on things I thought might work.
Now. If you’re looking for a very realistic, foolproof way to lose 10 pounds in a month, I, the belly fat queen, am here for you!
10 pounds isn’t too much weight to lose and if you pull yourself together, you can do it! Apply these tips for a month and the fat will basically fall off your stomach. So why not just do it, okay?

How to Lose 10 Pounds In A Month – 5 Tips That Actually Worked For Me

1. Eat a Satiating Breakfast.

Let someone else drink those green smoothies and eat the croissants topped with mini doughnuts.
You need something like good old oatmeal right now – top with some fruit, nuts and you’ll be full until lunch. If you’re craving something savory, maybe an avocado & egg toast will be a better choice for you.

2. If you’re not hungry yet, reach for water first

You’ll be surprised how you’re almost never hungry. When you actually reach first for water instead of food, you realize you’re almost never eating because you’re hungry.
 You’re eating because it’s there, or, you know – because you’re bored. Or dehydrated.
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3. Get physical

Get physical and exercise every day or 4-5 days a week. 30 minutes is enough, but make sure you’re SWEATING. Sweating it out will also make you happy and will motivate you to do it again TOMORROW, which is key here.
It was perhaps 2 years ago when I had stopped doing ANY exercise. I was just lazy – sitting all day and watching TV at night. I didn’t get overweight, but my chin had doubled, my arms were jiggly, my belly was spilling beautifully over the waistband and I felt like I was all over the place. No focus, and just blah.
Then I got busy. I stopped watching TV in the evening and signed up for some Pilates, Zumba and Yoga classes and additionally did basketball once a week. I felt so alive and was more focused (don’t know about yoga but try playing basketball without being in the moment – it hurts!). AND. Within a week my friends and coworkers started telling me how my face had gotten thinner and that I’ve lost weight. You can imagine how good this felt.

4. Get low after 3

At this point, we’ve all heard that low-carb diets turn you into a skinny robot with a lot of energy within a week. Science also says low-carb diets are good for you. Low-carb diets are recommended to lose weight, to reduce inflammation, to get rid of acne…no secret here.
But if you’re like me and can’t stick to low carb all the time: Stop eating carbs after 3.
I honestly got this tip from Mr. Wolverine himself – Hugh Jackman. (Disclaimer: I have not met him, and do not intend to look like him, because I’m a woman and I just like to look at him when I’m bored…)
He said his biggest tip to get in shape for X-Men was to not eat carbs after 3 pm. Ok, Wolverine, I’ll do everything you tell me to.
So, naturally, I tried this before and it works! Eat all your carbs (so grains, legumes, fruit & treats) before 3 pm and then after 3 pm, do the low-carb thing. No need to get into ketosis, it won’t make you a better person. But, as sad as it sounds – no pasta and pizza for dinner this month.
If you don’t eliminate carbs completely after 3 pm, at least be mindful & don’t overuse them. For example, I would add some quinoa or chickpeas to my salad, but not go crazy like I usually do (I have pizza, pasta & bread WAY too often for dinner).
If you don’t have much time and energy to do all the cooking, recipe choosing, and grocery shopping you can try a healthy meal kit delivery service like Sun Basket. All their meals are healthy and delicious and you can get $35 off plus 4 free gifts when you order here.

5. Stop at 5 pm

All the research I’ve read and I’ve got this tip from some TV show I watched 10 years ago.
Don’t eat after 5 pm.
Now some people say not eating after a certain hour is overrated – calories in, calories out…But it worked for me. I lost 4 pounds in 2 weeks doing this and I loved waking up with a flat stomach, which had never happened before.
I’ve heard about intermittent fasting, you’ve heard about intermittent fasting…but if you’re like me, you probably put off all your eating for late in the evening anyway. And what does all that lead to?
Overeating!
You get tired and then you go to bed, without being able to digest all the food you just ate.
Well, if you want to lose weight: change your eating habits. Eat until 5 pm.
If you can’t do that, try until 7 pm. This will give you enough time to digest, so you can sleep well.
In my experience, 5 pm works perfectly for me. I was hungry for the first 2 nights, but then I felt and slept better.

Recap:

• Start the day with a nourishing breakfast
• Have a good, well-balanced lunch, maybe a small dessert once you’re hungry
• Then a lower carb dinner
• Stop eating at 5 pm, keep yourself occupied with something productive
• exercise at home, outside or go to the gym 4-5 times a week for 30 minutes and sweat

Then have a good night sleep and do it all again the next day.

 

t’s frustrating when you don’t lose weight even after trying so hard. If working out, controlling your carb cravings, and making changes to your lifestyle is not enough to lose weight, then what is? It is in these moments of despair that 99% women give up on their weight loss agenda. After all, it’s better to relish the delish and be flabby than depriving yourself. Agreed. But that’s a trap. And before you fall for it, take one last look at the real reasons you are not losing weight. Science says that there are many factors that affect weight loss (1). Let me tell you what they are.

1. Know The Difference Between Fat And Mass

Did you know that losing weight is confused with shedding fat and building muscle mass? When you say you want to lose weight, rephrase it and say that you want to get rid of the flab. Initially, when you start your weight loss program, you will lose water weight, which will show on the weighing scale. But, after a few days, your body will start building lean muscle mass, and the more you eat sources of protein and workout, the more muscle you will build, and the more toned you will look. Lean muscle mass can make your weighing scale go up, which may make you feel that you are gaining weight instead of losing it. To cut the long story short, always look at the body fat percentage to find out whether you are losing fat or not. You can calculate body fat at any gym.

2. Your Weight Loss Goals Are Unrealistic

Unrealistic weight loss goals can also be disappointing. I have personally heard many women say that they want to lose weight, but they were in the healthy weight range. However, if you do need to lose weight, go for it, but keep your goals realistic.
Losing 10 pounds in a week is not possible, and I am talking about fat and not water weight. Fad diets may promise the impossible, but they cannot guarantee permanent weight loss. You should always aim at losing fat gradually. Write down your short-term goals in a journal. For example, no sugar in beverages or lose 2 pounds in a week. This will make your goals more realistic and achievable. And once you have achieved your short-term goals one by one, you can notice a huge difference in your appearance, brain function, muscle action, and mental fitness.

3. You Think You Eat Healthy

Isn’t it a real problem when you eat healthy and still don’t lose even half an inch? You remain flabbergasted and disappointed. Take a second look at your day’s meals, especially when you are snacking or drinking beverages. Ideally, your meal should contain a good source of protein, dietary fiber, complex carbs, and healthy fats. You should get 10-35% calories from protein, 45%-65% calories from carbs, and 20%-35% calories from healthy fat. Sources of lean protein are chicken breast, ground lean turkey, lean cuts of pork, mushroom, legumes and beans, tofu, and soy chunks. You should consume veggies and fruits to get the required amount of dietary fiber and complex carbs. Consume nuts, seeds, avocado, clarified butter, olive oil, flaxseed oil, flaxseed butter, etc. to provide your body with healthy fats.

 Apart from this, you should monitor what you are snacking on. That’s where many of us go wrong. Energy drinks, packaged fruit and vegetable juices, soda, coffee with cream and sugar, potato wafers, ranch dip, mayonnaise, deep fried chicken, and even overeating veggies and fruits as a snack can hinder your weight loss. To find out whether you are actually eating healthy, maintain a food journal and record what you are eating and how much you are eating for a week. It will give you a fair idea where you should make some changes or if it’s something else that’s preventing you from losing weight.

4. Your Hormones Are Going Berserk

Hormones play a very important role in a woman’s life. Hormones such as cortisol (released when you are stressed), ghrelin (hunger hormone), thyroid (hypothyroidism can lead to weight gain), insulin (too much insulin in the blood can lead to insulin resistance, weight gain, and diabetes), and leptin (too much leptin in the blood, and your brain is desensitized to food, and you keep eating) can wreak havoc on your health.

The worst part? Initially, you will not even understand that it’s your hormones that are making you eat so much or slowing your metabolism. Talk to a dietician or a physician and get your hormones checked. Follow their advice to balance your hormone levels. You can also read this article to find out which hormones affect weight loss and what you can do about it.
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5. You Are Not Doing A Mixed Workout

So, you have been working out and have lost a bit of weight, but now, you are not shedding any flab. The important question is, are you limiting yourself to only cardio? If yes, there’s your answer for not losing weight. Cardio is great, but you should also incorporate weight training into your routine. Weight lifting will help keep your muscles active, boost your metabolism, and help you get a toned body.

6. Underlying Medical Issues

Medical issues like thyroid problems, insulin resistance, PCOS, sleep apnea, Cushing’s syndrome, etc. can prevent weight loss. If you have been doing everything right but haven’t yet got a medical check-up done, do that right away. However, you have nothing to worry as most medical problems can be treated. Work with your physician, dietician, and trainer to help you lose weight the right way.

7. Know Your Genes To Fit Into Those Jeans

Genes play the most important role in every living being. They determine our physical appearance, internal functions, and even our behavior. If you have seen people who eat a lot but are still skinny, you know what I am talking about. Genes that make your metabolism automatically slow or cause hormonal imbalance can make it really hard for you to lose weight. In this case, you should consult a doctor and a fitness trainer to reduce their effect. A good lifestyle, workout routine, and proper eating habits have been found to help a lot. But since not every individual’s body works the same way, you should get a customized plan to help trigger weight loss.
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8. Not Drinking Enough Water

About 75% of your body weight is water. Water helps maintain homeostasis, keeps the cells turgid, and aids various biological reactions and functions, digestion and absorption, transportation of chemicals, and toxin removal. When you do not drink enough water, all these functions are not carried out properly. And when that happens, your metabolism slows down, your cells start producing different proteins, toxins are not flushed out, and proper digestion is inhibited. If you are trying to lose weight, your metabolism, digestion, excretion, and cell function should be at optimum levels. Without consuming adequate amounts of water, that’s not possible. So, drink 3-4 liters of water every day. Drink more if you are working out.

9. You Do Not Consume Enough Protein

Protein is an integral part of your body. Right from your hair to the enzymes in your body, everything is protein. A good amount of lean protein will help you build lean muscle mass and give you a toned look. Moreover, proteins are tough to digest and can create a negative energy balance, thereby aiding weight loss. You should consume at least one source of protein with each meal. Include these in your diet – chicken breast, ground turkey, mushroom, legumes, soy chunks, soy milk, tofu, etc. You should consume 0.8 g of protein per kilogram of your weight.

10. Following The Wrong Cooking Method

You can buy the right ingredients, eat in the right amounts, and workout but still not lose weight if your cooking method is wrong. Deep frying, cooking for too long, or charring can diminish the nutritional value of the ingredients and change their properties, which can prove to be harmful to your body. So, try to eat raw, sauteed, blanched, and boiled veggies. Grill or bake or add meat to soups. Use cooking spray or extra virgin olive oil to cook. Avoid consuming deeply fried or charred food.
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11. You Have A Desk Job

If you have a desk job, you probably sit in one place for at least 8 hours a day. And that is inhibiting your weight loss. Sitting at one place continuously can also slow down your metabolism and cause every morsel of food to get converted into fat. This is why people who have desk jobs have more belly fat and lower body fat. You should start moving around every hour to keep the metabolism going and help the circulatory system transport food, oxygen, and water to various parts of your body and also flush out the toxins.

12. Avoiding Fat

You need to consume healthy fats if you want to get rid of the fat. Healthy fats contain omega-3 fatty acids that help reduce inflammation, thereby preventing inflammation-induced weight gain. Fats are also required to maintain the cell structure and function. Consume almonds, walnuts, macadamia nuts, pistachios, olive oil, rice bran oil, flaxseeds, flaxseed butter, chia seeds, pumpkin seeds, sunflower seeds, sunflower seed butter, peanut butter, and clarified butter (ghee). But make sure to control the quantity as overconsumption of healthy fats can also lead to weight gain.

13. You Still Haven’t Cut Down Your Sugar/Carb Intake

Sometimes, we consume foods without knowing that they contain sugar or carbs in high amounts. Check the labels for HFCS and added flavoring agents. Sauces and ketchups contain a truckload of sugar and carbs, so avoid them. Buy plain breakfast cereal, avoid salted or sugar coated nuts, and do not consume too many multigrain biscuits.
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14. You Skip A Meal To Cut Down Calories

Skipping a meal to cut down on calories never works. When you skip a meal, your brain slows down. This, in turn, slows down your metabolism and digestion. Moreover, you will eat more during the next meal because you will be starving and feel it’s alright to eat more as you have skipped a meal. The body, however, stores the extra food in the form of fat. Eat every 3-4 hours, control your portion size, and do not skip breakfast.

15. Eating Too Frequently

Some people have the habit of eating too frequently, which ultimately leads to weight gain. In fact, even if you eat healthy and go for regular workouts in the gym, eating too frequently will create a positive energy balance. This will lead to weight gain. As mentioned earlier, you should eat every 3-4 hours and not every hour. Drink water if you feel hungry. Quite often, we tend to feel hungry when we are thirsty.

16. You Binge Eat Healthy Food

So, you just quit the habit of binging on junk. Great! But have you checked whether you are consuming too much of healthy food? Veggies, fruits, and grains also contain sugar and carbs. And when you eat too much of healthy foods but do not workout, the energy is not expended and gets stored as fat. So, have controlled portions of healthy snacks or meals to lose weight.
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17. You Are Carrying A Lot Of Weight On Your Shoulders

Stress, anxiety, and depression can take a toll on your mental and physical health. All these negative emotions stimulate the secretion of cortisol, which then recruits all the fat receptors in your abdomen area, leading to central fat accumulation. Stress also causes a lot of toxin accumulation that can affect the cell functions. Easier said than done, but you must try and meditate regularly. Talk to your therapist or friends, travel, rest, read books, learn new skills, and forgive yourself. Also, you can keep a journal and list all the tasks you need to complete for the day. Checkmark those that you completed by the end of the day. This way, you will not be anxious and get rid of the habit of procrastinating.

18. You Are Not Getting Enough Sleep

Not sleeping for at least 7 hours can lead to weight gain. Your brain is constantly working, and it needs to rest to orchestrate the body functions. Plus, if you are working out, your muscles are undergoing wear and tear. They get repaired when you rest and sleep. Not sleeping enough, therefore, can lead to muscle fatigue, slowed down reflexes, hormonal imbalance, and weight gain. Have your dinner by 7-7:30 pm and sleep by 10-10:30 pm. This will keep you from staying up late and late night snacking. Moreover, you will wake up early and have the time to meditate, workout, and prepare your breakfast.

19. You Are Too Strict With Your Diet

Your weight loss will plateau if you are too strict with your diet. You should enjoy one cheat day every week to prevent your weight loss from plateauing. On this day, consume 500 calories more than your diet days. Make sure not to exceed this limit. This way, your body will keep guessing what comes next, and your metabolism will remain active.
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20. You Are Overtraining

Working out more will not lead to weight loss; it will lead to injury. Many people lift heavy weights right on their first day of training so that they burn the calories soon. But that’s not going to work. You need to workout according to your body’s stamina levels. You can increase the intensity and volume of the exercises as you start building more muscle power and strength. Overtraining can lead to loss of lean muscle mass, making you look “skinny fat”.

21. You Are On Medication That Hinders Weight Loss

Many medications, such as antidepressants, neuroleptics, cortisone capsules, contraceptives, allergy medicines, and blood pressure medicines, can hinder your weight loss. Talk to your doctor about your weight loss goals so that he/she can prescribe an alternative. You should also let your dietician and trainer know that you are on certain medication. This will help them design your diet and workout plan accordingly.

22. You Multitask When You Eat

Do you often watch TV, work on laptop, text, or chat while you are eating? If yes, you’ve got your problem! You should concentrate only on eating when you have your meal. It will give you a fair idea about how much you are eating, which will send a message to the brain that you are not hungry. When you do not look at what you are eating, you do not see how much you ate and end up consuming junk after an hour of having your meal.

23. You Do Not Have Good Social Support

This is one of the most important factors that will affect the reading on your weighing scale. If you have social support from people who understand your weight loss goals and help you in every way to achieve it, you will lose weight quickly. However, lack of social support would mean eating out at restaurants and ordering foods that don’t comply with your weight loss goals. Drinking alcohol, not being motivated to workout, and not sticking to all the points mentioned above can easily prevent you from shedding those unwanted pounds. So, talk to your friends and family and ask for their support. Hang out with people who are serious about losing weight so that you are inspired by their stories.
So, these are the 23 reasons you are not losing weight. Weight loss is not easy, especially if you have lost a little bit of the initial weight. You have to be more careful and love yourself and your body more than you love anything else. And, for sure, you will start losing weight. So, start now by finding out what’s hindering your weight loss. And once you have figured that out, stick reminders on your wall to prevent you from falling back into old habits. Good luck!

 

 

 

 

 

 

 

 

 

 

 

 

Millions of people who are overweight are trying to regain the youthful, slim bodies that they once had. They want to lose pounds of fat that they have accumulated over their years of marriage or of just getting older. If you have a few pounds to lose then some weight lose programs can work for you. However, if you have quite a few pounds to lose, than you need to practice eating habits that go against common sense.

When your body is out of balance, your organs, hormones, and cells are not functioning normal. If you eat processed foods, your pancreas is overworked. If you eat salty food, your body is flooded with excess water. If you eat excess meat and fatty foods, your cardiovascular system malfunctions. Being fat is a sign that you need to learn how to lose pounds so that you body can rebalance.

1. Changing Your Diet - Studies have shown that eating fewer calories is not the best way to lose fat. If you back off on eating fewer carbohydrates, your thyroid tells your body to burn less fat. Therefore, back off on eating fewer carbohydrates really slow. But you can back off on eating meat. Meat is filled with an excess of saturated fat, and you don't need it, if you want to lose weight.

2. Eating patterns - If you are greatly overweight and you need to lose pounds, then don't eat fruits and juices in the morning. Eat a big breakfast so that later in the day you will not be as hungry. But if you just need to lose a few pounds, eat fruits in the morning to help cleanse your body out and normalize your weight.

3. Anxiety and Anger - If you're prone to getting upset, easily angered, and have excess anxiety, then you will have a problem losing weight and keeping it off. Anxiety creates issues similar to eating excess salt. Salt attracts water and causes excess water weight. Anxiety allows blood plasma protein to escape through the artery walls and into the lymph liquid. There it attracts excess water causing you weight gain. Study relaxation techniques to help you lose weight and to keep blood plasma protein where it belongs, in the blood vessels.

4. Thyroid - This is the first organ you should test when you start a program to lose pounds. If your thyroid is not putting out enough thyroxine hormones you will have a hard time losing weight. So test it using a basal thermometer. This check is done when you first wake up. You check the temperature in your underarm. Low temperature indicates low thyroid function. You can find out how to do this thyroid test on the Internet.

5. Aerobics - You cannot lose pounds without exercising. You have to exercise in a specific and consistent way. You don't need to get on the treadmill or the stair stepper and pound away for 30 or 40 minutes. Do quick fast exercises for a few minutes to get your heart rate up, then stop and rest a minute and do it again. You burn fat this way not the other tedious pounding way. This is the Pace Method, and you should check it out.

6. Excess Blood Sugar - Many studies have shown that insulin play a critical role in controlling your weight. If you eat a lot of processed and sugary foods, your blood sugar elevates causing your pancreas to release insulin. If your cells close off to high blood sugar, then your blood insulin will remain high. This high insulin moves fat into your cells and blocks it from coming out when it is needed. Try to maintain an even blood sugar level by eating healthier

So there you have it, some information and tips to lose pounds. Look at each item above and search for more information on the topic to expand your knowledge. Use this information so that you begin to know how to lose pounds.

Many weight loss diets have a lot of rules and complexities.
Intermittent fasting keeps things simple, and it has become a very popular eating pattern to lose weight.

What Is Intermittent Fasting (IF)?

Intermittent fasting (IF) is an eating pattern where you strategically skip one or more meals for a set period of time.
So unlike other diets, the focus is not on how to cut calories from each meal, but rather cutting out the entire meal itself.
This makes IF one of the least complex eating patterns to follow and is one of the big reasons behind its growing popularity.
The other main reason is how useful it is for losing belly fat and its associated health benefits.

1. Weight Loss Requires A Caloric Deficit… Intermittent Fasting Does This Automatically

The reason any weight loss diet works is because it reduces your total calorie intake.
This means you’ll burn more calories than you consume (called a caloric deficit), leading to weight loss.
Intermittent fasting is no exception to this rule.
Skipping entire meals greatly reduces your calorie intake… So much so that you don’t really have to worry about calories in the meals you do eat.
For example, you’ll save about 500 calories each day by skipping a breakfast of peanut butter toast and orange juice, as well as whatever you might eat or drink for morning tea.
Given the average woman might aim for 1600-1800 calories per day to lose weight, that’s a whopping 30% of calories saved instantly.
If you skip the morning food, even indulging in two large 750 calorie meals later that day, plus a 300 calorie dessert (totaling 1800 calories) would keep most on track for weight loss.
Remember,  weight loss requires you to consume fewer calories than you burn. Missing one meal per day by fasting can save around 30% of calories in one go.
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2. Intermittent Fasting Helps You Lose Actual Fat, Unlike Most Diets

When someone says they want to lose weight, they actually mean they want to lose body fat.
Ideally you don’t want to lose muscle mass, nor do you want to lose much water (such as when you first cut carbs or if you do a detox). This type of weight loss does not reduce fat stores and serves no good purpose.
Research indicates that fasting helps you lose more fat mass and less muscle mass or water weight than very low calorie diets or weight loss cleanses and detoxes.
This review study found that intermittent fasting helped people cut 4-7% from their waist circumference over a period of 24 weeks. That means they lost actual belly fat, which is the harmful fat around the organs.
These findings are in line with a more recent review study that looked at all the current evidence.
The researchers found that compared to following a very low calorie diet (800 calories or less) a type of intermittent fasting called alternate day fasting caused an average of 8.4 lb (3.8 kg) extra fat loss.
Remember, when you lose weight, you want it t come from fat stores and not muscle or water. Research indicates that intermittent fasting causes more fat loss than a very low calorie diet.

3. Intermittent Fasting May Preserve Muscle Mass That Is Usually Lost When Dieting

Most weight loss diets cause you to lose fat and muscle, which is a big problem.
Maintaining muscle is fundamental to ensure your metabolic rate doesn’t drop and just to support a healthy weight loss.
Failing to do so means any fat loss will come back fast, such as what happens with every Biggest Loser contestant.
According to the authors of the review study mentioned above, fasting may be more useful than regular calorie restriction for many overweight patients because of greater loss of body fat, and better preservation of muscle.
Another study found that 25% of weight lost was muscle mass in normal calorie restriction diets, compared to just 10% lost in intermittent calorie restriction diets.
The current studies in this area are preliminary though, and the fact remains that weight training and a high protein diet are the most important aspects for building and maintaining muscle mass.
So if you do try intermittent fasting, ensure each of your meals contain a quality protein source like eggs, meat, fish or legumes.
Remember, research suggests that intermittent fasting can help preserve muscle mass while you lose fat. This must be coupled with resistance exercise and a high protein intake though.
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4. Intermittent Fasting Is Useful When We Gain The Most Weight- The Holidays

Weight gain occurs gradually over years or decades.
The amount we gain in a year isn’t consistent though… it spikes sharply over the Thanksgiving and Christmas break.
In fact, research shows the period from mid-November to mid-January is responsible for around 50% of weight gained in a 12-month period.
Therefore minimizing Christmas weight gain each year will go a long way on the scales.
Problem is following a restrictive diet during the festive period means you have to track calories, macronutrients or miss out on all the good things. And nobody is going to do that.
However, what does work is alternating periods of eating lots with periods of eating very little… a.k.a. intermittent fasting.
If you know lunch at your in-law’s will be epic, skip breakfast entirely, and even consider just a light dinner the night before.
Alternatively, choose to miss a meal or two the day after feasting, that way you don’t have to miss out on any of your favorite treats.
Remember, most weight is gained around the Christmas holiday period. Intermittent fasting is an eating pattern that minimizes your excess calorie intake yet allows you to enjoy festive feasts without restrictions.
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5. Intermittent Fasting Does Not Cause Yo-Yo Dieting Or Hunger Cravings

The term yo-yo dieting refers to the cyclical loss and gain of weight over time, akin to a yo-yo moving up and down.
This yo-yo effect occurs among extremely restrictive and unsustainable diets that cause shifts in your hunger hormones. This is why you end up with almost uncontrollable food cravings and feelings of starvation.
Think water fasts, Goop detoxes and cleanses, and very low calorie diets.
Recent research indicates that 24 hours is not enough time for severe calorie restriction (eating 25% of your daily calorie requirements) to kick your appetite hormones into overdrive.
Said another way, when fasting is broken up into intervals it doesn’t cause the yo-yo effect.
That means intermittent fasting can significantly cut calories without any major impact on your feelings of hunger.
Remember, research shows that one day of severe calorie restriction is not enough to negatively influence your hunger hormones, which is what occurs during yo-yo diets.

How To Get Started With Intermittent Fasting

There are several types of intermittent fasting you can follow:
The 16/8 or Leangains Method: Fast for 16 hours per day and eat in the remaining 8-hour window. Most people will skip breakfast and eat from 1pm to 9pm for example.
The 5:2 Diet: Eat normally for 5 days of the week, but only eat up to 600 calories on the other two days.
Eat-Stop-Eat or Spontaneous Fasting: Fast for a 12 or 24 hour period multiple times per week. There is no real schedule for this one.
Alternate Day Fasting: Fast for one day and eat normally the next day.
Metabolic Fasting: This method I personally invented and you essentially combine the 16/8 or 4/2 fasting methods with a metabolic/hormonal focused diet.
Continue to alternate days of fasting and normal eating.
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Should You Try Intermittent Fasting For Weight Loss?

There are many effective ways to lose weight, and intermittent fasting is one… but it’s one of many.
Some people find missing just one meal extremely challenging, so it’s definitely not for everyone.
Also, know that some women report issues with menstruation and even fertility problems from long-term fasting. I recommend joining this Facebook group if you want to join the discussion.
And as always you should consult with your doctor before trying any new diet, especially if you take medication.
However, if you are someone who:

• wants to lose belly fat
• is able to skip meals or at least breakfast without complaint
• wants to spend less on food
• wouldn’t mind going to the toilet fewer times in a week
• wants to do a lot less cooking and cleaning

Looking to lose 10 pounds in your first week of keto?
 Well, it is totally possible to lose 10 pounds in your first week on keto.
However, I should point out some of the weight you lose will be water weight. But not to worry, you’ll still lose fat as well.
A typical recommendation for a healthy, safe weight loss to be 1-2 pounds a week.
But with the keto diet, you’ll be limiting your carbs intake to force your body into ketosis. When you are in ketosis, your body burns fat instead of glucose, resulting in you losing a lot of fat, not just water weight.
This is why the keto diet is one of the most popular diets for weight loss.
Going on keto and getting into a metabolic state, ketosis, is a way to burn fat, lose weight, and keep it off for good.
Studies show keto diet can not only help you lose weight but also improve your overall health (1, 2).

How Do You Lose Weight on a Keto Diet? 

The diet is unique because it uses fat to fuel your body.
This is unique to the keto diet and it’s one reason why weight loss on keto works so well.
This alteration of dietary macros forces your body to enter ketosis. It’s a metabolic state where your body is depleted of its primary energy source, glucose. It’s a derivative of carbohydrates that are produced in the body.
Drastically cutting carbs results in less glucose your body has to burn to fuel itself. Essentially, when your body enters ketosis, it begins to break down fat instead of carbs for fuel.
Replacing carbs with fats enforces this switch in fuel source and turns your body into a fat burner. It’s what happens in ketosis and when your body produces ketones. Your body becomes extremely efficient in burning fat, both from stored fat and new fat intake.
Because your body is constantly breaking down fat to use as fuel, you’ll naturally lose weight.
This is how you lose weight on keto.
Another way weight loss happens on keto is through a filling diet. Ketogenic diet tends to be filling and satisfying, thanks to a decent intake of protein and loads of fat.
By feeling fuller and having fewer cravings your calorie intakes, naturally decreases.
Whenever you take in fewer calories, you lose weight.

What Is the Fastest Way to Lose Weight?

The fastest way to lose weight on keto is to force your body into ketosis.
So your goal is to reach this metabolic state and start using the ketones as your body’s main energy source.
That being said, reaching the state of ketosis and turning your body into a ketone body is a process. It also requires some work and planning.
Here are 5 steps to get into ketosis fast, to lose 10 pounds in a week.

1. Limit Your Carb Intake

The core of a ketogenic diet is its low-carb diet. It’s the most important aspect of achieving ketosis.
And this can only be caused by carb deprivation.
In natural, carbohydrates or glucose serves as the body’s primary fuel source. But when glucose is lacking, the body turns to other energy sources like ketones, the fatty acids.
When carb intake is low, your body releases fats stored in your body to be used as fuel. This is where fat burning happens and weight loss occurs.
To induce ketosis and make this switch in energy source, the carb intake needs to be as low as 20-50g a day.
With that said, the level of carbs to reach ketosis is different for everyone.
Some need to go as low as 20 grams a day or even fewer, while others can tolerate 50g or more of carbs.
To lose weight fast, it’s best to start as low as you can to guarantee ketosis. Once your body becomes a ketone body, add back some carbs gradually.
Promoting weight loss on keto requires an alteration of your body’s metabolic state. Consult with a specialist near you to find your best keto macros before starting the diet.

2. Add Healthy Fats to Your Diet 

A low-carb ketogenic diet is supported by a hefty dose of healthy fats. And that’s for a reason.
Consuming lots of healthy fats helps boost your ketone production.
A successful keto diet meal plan for weight loss gets as many as 80% of calories from fat. A keto diet for epilepsy or therapeutic keto can see calories from fat as high as 90%.
But more fat does not necessarily translate to more ketones.
A study shows eating 79% or 90% fat did not make a difference in the ketone levels produced (3).
Rather, focus on eating enough of quality, healthy fat for ketosis.
If you don’t know where to start, aim taking 80% of calories from fat.
Some of the good keto fat sources are coconut oil, avocado oils, olive oil, and butter. Olives, coconut milk, avocados, and fatty fish and nuts can also help you boost your fat intake.
One thing to note here is, for your weight loss, you need to still remain within your calorie budget. Don’t fall short of fat intake but also, don’t go overboard and break your calorie budget.

3. Exercise to Speed Up Weight Loss In Ketosis

One question people always ask is this.
Does exercise speed up weight loss in ketosis?
The short answer is yes.
Exercise helps speed up weight loss in ketosis by depleting the body’s glycogen. They are normally replenished when you eat carbs, which glycogen is derived from.
Studies have shown that physical activity can help deplete your glycogen (4, 5).
With glycogen supply being kept at low on keto, this only forces your body to tap out on glycogen stores. In response, your body produces more ketones to fuel your muscles and cells.
Another study has shown a remarkable increase in ketone levels with exercise. They recorded a 137 to 314% increase in ketones when exercising before a meal. In other words, exercising in a carb fasted state (6).
For the best results, exercise before you eat to encourage more ketone production.

4. Try Intermittent Fasting With Keto

One way to speed up weight loss on a keto diet is to go on a short-term fast.
By that, you go a portion of your day without eating.
This type of short-term fast is known as intermittent fasting or IF diet. And when it’s combined with keto, it’s called keto fasting.
Intermittent fasting is not a diet in itself. Rather, it’s an eating schedule that involves a period of fast to simulate your body’s fasted state.
Fasting on keto is an effective way to induce ketosis and boost the production of ketones.
It does that by depleting the body’s primary energy source, glycogen.
Lack of food intake for a period of time allows your body to use up its glycogen stores faster. Moreover, it forces your body to tap into your fat stores as an energy source, boosting your fat loss.
This process is known as lipolysis. It’s about your body breaking fats to produce free fatty acids, which help create ketones.
The longer you fast, the more of those fatty acids will be released and the more ketone body you get to create.
So how does intermittent fasting and keto work?
Intermittent fasting on keto helps your body get into ketosis faster.
They both deplete glycogen supplies and add demands for ketone production.
The way to do keto fasting is to incorporate fasts while eating keto meals. It’s that easy.
A sample keto fasting plan would have you fast for 16 hours and eat in the remaining 8 hours.
Since you can incorporate your sleep time in the fasting period, it’s as effortless as can be.
If your goal is to lose 10 lbs in a week or something similar, try keto fasting. Its effectiveness for weight and fat loss is seen in many studies, and it is easy to start. a

5. Keep Track of Your Calories

If you caught me saying “you don’t have to track calories on keto” earlier in this post, you read it right.
And it’s true.
Keto is one diet that primarily focuses on burning fat by reaching ketosis. Calories take a back seat and in many discussions, they don’t even get brought up.
But there is also another truth.
Weight loss is directly related to the number of calories that go in and out of your body.
When trying to lose weight, it’s critical to create a calorie deficit.
This is true even for a keto diet, especially when you are aiming to lose 10 lbs in a week.
You can help foster weight loss by creating a calorie deficit on keto.
On the other hand, if you switch to a keto diet and don’t watch your calorie intake, you’re less likely to drop pounds.
With keto diet being full of fatty foods like avocados, nuts, and dairy, it helps to watch calories. Without your watchful eye, they can add up quite fast and lead to weight gain.
The best way to cut calories is by skipping snacking. If you are not particularly hungry, don’t snack. Also, this is where keto fasting can help.
By limiting the eating time, you can limit your overall daily calorie intake.
Keeping a food journal as well as downsizing your portion can help limit calories.
The bottom line is this. When following any diet, it’s important to create a calorie deficit to promote weight loss.

How Much Weight Can You Expect to Lose In a Week On Keto?

Weight loss results on keto can vary greatly from person to person.
With that said, the first week of following a keto diet can bring significant weight loss. And more often, the drop in weight is greater on a keto diet than other conventional diets.
In a more conventional weight loss diet with an exercise plan, losing 2 lbs a week is the norm. On a keto diet, dieters can see up to 10-pound weight loss within the first week.
Some dieters have even reported a loss of 7, 10, or even 12 pounds immediately after starting a keto diet.
But again, weight loss results on any diet including the ketogenic diet can vary. And you may lose more or less depending on many personal factors.
To shed light on what’s possible, here are some crazy keto results.
These are weight-loss transformations that happened by following the keto diet.
These positive keto reviews really highlight the effectiveness of the keto diet. And more likely than not, you can see weight loss results right from the start.
Despite that, keto weight loss doesn’t come easy on some.
So if you’ve been on a keto diet for a week or more and not seeing any drop in weight, it’s time to take a look at why.
Why am I not losing weight on the keto diet?
Based on the effectiveness of the keto diet for weight loss, it is very unlikely you are not losing weight on keto.
But of course, that’s if you are doing the keto diet correctly.
Some keto dieters may find that they are not experiencing any drop in weight on keto.
Too often, this can happen when you actually never hit ketosis despite following the diet.
In general, here are possible reasons why you are not losing weight or reaching ketosis.

• Eating too many carbs. Eating too many carbs on keto is a common mistake on keto. And it’s a top reason for dieters not losing weight on keto. Without minimizing carbs to where it needs to be, it becomes that much harder to reach ketosis. To avoid this pitfall, keep your carbs low to the minimum. Carbs shouldn’t represent more than 10% of your calorie intake. 
• Eating too many calories. Even on a keto, it’s essential to create a caloric deficit to enforce weight loss. You can achieve this by reducing your overall calorie intake or upping your exercise. 

If you start a keto diet and don’t watch your calorie intake, you’re unlikely to drop pounds.
It’s essential that you pay attention to your portion size. And choose keto snacks and meals that are filling without excessive calories.
By avoiding these common keto mistakes, you should be on your way to reaching your weight loss goal.

Take-Home Message

Following the above tips will help you lose 10 pounds in 1 week while following a low-carb ketogenic diet.

References:

1. Bueno, Nassib Bezerra, et al. “Very-Low-Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: a Meta-Analysis of Randomised Controlled Trials.” The British Journal of Nutrition, U.S. National Library of Medicine, Oct. 2013, www.ncbi.nlm.nih.gov/pubmed/23651522.
2. Brehm, Bonnie J, et al. “A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women.” The Journal of Clinical Endocrinology and Metabolism, U.S. National Library of Medicine, Apr. 2003, www.ncbi.nlm.nih.gov/pubmed/12679447.
3. Prabhakar, Amlendu, et al. “Acetone as Biomarker for Ketosis Buildup Capability–a Study in Healthy Individuals under Combined High Fat and Starvation Diets.” Nutrition Journal, BioMed Central, 22 Apr. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4471925/.
4. Cox, Pete J, and Kieran Clarke. “Acute Nutritional Ketosis: Implications for Exercise Performance and Metabolism.” Extreme Physiology & Medicine, BioMed Central, 29 Oct. 2014, www.ncbi.nlm.nih.gov/pubmed/25379174.
5. Phinney, S D, et al. “The Human Metabolic Response to Chronic Ketosis without Caloric Restriction: Preservation of Submaximal Exercise Capability with Reduced Carbohydrate Oxidation.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, Aug. 1983, www.ncbi.nlm.nih.gov/pubmed/6865776.
6. Borer, Katarina T, et al. “Two Bouts of Exercise before Meals, but Not after Meals, Lower Fasting Blood Glucose.” Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Aug. 2009, www.ncbi.nlm.nih.gov/pubmed/19568199.

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 ⇆

It’s no secret that losing weight after 40 can be difficult for some women. As you age, you begin to lose muscle mass, causing your metabolism to slow down. Add to the slow metabolism a dose of wildly fluctuating hormones and you have the perfect recipe for weight gain. Weight gain after 40 no longer translates into only a tight-fitting pair of pants. You are now at increased risks for a wide range of diseases, including depression, high blood pressure, and diabetes.
If you are trying the same tricks and tips you used in your 20s and 30s, you will find they no longer work. Cutting back on dessert and spending an extra hour in the gym would result in a five pound weight loss. It seemed effortless, but why don’t those tricks work for you after forty? Your body doesn’t respond the same way it did as in your 20s.
Here are seven steps required to successfully lose weight after age 40.
⇆

1. Lift Weights

Why it works: As you age, you begin to lose muscle mass. Your metabolism, the rate you burn calories, is tied directly to muscle mass. A pound of muscle, at rest, burns about six calories per hour.
Compared to the measly two calories a pound that fat burns, you can see why retaining as much muscle mass as possible is vital in losing weight.
Furthermore, lifting weights has the extra benefit of helping women maintain bone density during menopause.
One of the best ways to increase your muscle mass is to lift weights. Don’t worry. Lifting weights will not give you a big, bulky look.
Instead, your muscles will tighten and you will achieve a slimmer appearance. Also, don’t be afraid to lift heavier weights. You do not need to stick with the little pink dumbbells.
How to do it: Lift weights three to four times per week. Alternate the targeted muscle groups. For example, if you lift weights for your arms, shoulders, and upper body on Monday, dedicated Wednesday’s weight lifting session to legs and lower body work.
Don’t overlook the convenience of body weight exercises. Squats and lunges can be performed in your own living room without any special equipment. Push-ups and pull-ups are also good alternatives to weight rooms and gym apparatus.
⇆

2. Eat Real Food

Why it works: It should come as no surprise that processed foods are generally higher in calories, unhealthy fats, sodium, and sugar than whole foods.
Eliminating processed foods can have one of the largest impacts on your weight. Skip the fad diets and simply eat whole foods.
Whole foods are foods that have not been overly processed or have added additives or artificial ingredients. For example, skip the breaded, frozen chicken nuggets and opt for a simple grilled chicken breast.
Typically, foods full of sugars and starches are often processed. Skip the sodas and sugary drinks and stick to water. You don’t need to shy away from dairy.
In fact, current research is showing that higher levels of dairy intake help prevent weight gain in middle-aged women.
How to do it: Instead of thinking about cutting out foods, change your mindset so you are thinking about adding healthier foods into your diet.
You may find that your cravings for carbohydrates and sugary foods wane as you opt for healthier alternatives. When you do make changes to your diet, do so gradually and in small increments.
Remember, you are working on developing a lifelong habit of healthier food choices, not jumping on the next bandwagon diet.

3. Pay Attention to Portion Sizes

Why it works: Portion sizes have greatly increased, and in some cases, it has doubled and even tripled! As portion sizes increase, so do waistlines.
However, as you age, you actually need fewer calories. As creatures of habit, you tend to eat the same foods in the same amount. An extra 100 calories per day can translate into a ten-pound weight gain over the course of the year.
How to do it: One of the easiest ways to limit your portion sizes at home is to use smaller dinner plates. Just like the growing portion sizes, dinner plates have grown.
Utilizing the smaller luncheon plate gives you a more accurate estimate of proper portion size.
When eating out, split your meal, order from the children’s menu, or even pack half of your entree to-go and save it for another meal.
Consider using one of the popular food tracking apps to keep a food diary. They make keeping track of calories easy and can provide more in-depth information such as your highest caloric foods, what time you tend to eat the most, and other useful data.
Slow down your eating. Take your time chewing your food. Sit around the table with family and friends and enjoy a leisurely meal.
This will give your stomach more time to let your brain know when it is full. Also, avoiding the TV during meal times will help you consume less food.
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4. Take Long Walks

Why it works: It’s a common misconception that you have to be engaged in a high impact activity to get aerobic benefits. As a matter of fact, walking is one of the best exercises for you.
It’s low impact so it is easy on the joints and it engages the major muscle groups in your body. Too much sitting is bad for you and contributes to weight gain.
A good way to counteract all that sitting is by walking. Walking after your meals also aids in weight loss and helps control blood glucose levels. Furthermore, walking can help alleviate, or at least ease, body aches and pains.
In particular for middle-aged women, walking is associated with less weight gain and even mitigates the effects of aging.
How to do it: You already know how to walk, so this becomes a case of how to fit more walking into your already busy day.
Start with the obvious and easiest tips: park farther away, take the stairs, take the dog out for an extra walk.
Research is beginning to show that using an activity trackers combined with an online social network can increase activity and enhance weight loss.
Popular fitness tracking devices, like Fitbit, allow for competition among your friends to see who can take the most amount of steps per day.

5. Supplements

Why it works: For a myriad of reasons, you are not getting all the nutrients you need out of your food. Perhaps your diet isn’t as healthy as you would like.
Maybe nutrients were lost during the ripening and delivery process. For whatever reason, supplementing your diet with vitamins can be a boost to your weight loss.
Solid research is coming out that is very convincing of the need to supplement with a vitamin regime. Omega 3 fatty acids such as those found in fish oils are shown to have significant health benefits, including those associated with heart disease.
As women age, the need for calcium is actually increased to help prevent osteoarthritis and osteoporosis. This is also good news for women looking to lose weight.
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