20 Ways To Lose Ten Pounds In One Week

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Whether we’re trying to find a way to fit into that bikini, or just look good when we’re working out at the gym, there are always a few pounds we wouldn’t mind shedding from time to time. Sometimes we want to get rid of the extra weight extra quickly because we have an event, such as a beach vacation or a wedding that we want to look our best for. Whatever the reason, there are a number of ways you can shed as much as 10 pounds in a very short time. Follow these tips and you will be lighter and healthier in just a week’s time.

Avoid Fast Food At All Costs

Stay away from Burger King, McDonalds and all the rest. These foods are loaded with transfat but they also have a ton of salt, which can pack on pounds quickly.

Drink Lots Of Water

Drinking lots of water helps the body in a number of ways. The water powers your metabolism has no calories and drinking lots of water will make you feel full. You’ll also feel better overall if you’re well hydrated.

Get Your Weight Training In Too

Cardio burns more calories in the short term than weight training does, but lifting weights will get your body in better shape overall and that will help you burn more calories when you’re doing your cardio.

Take In Fewer Calories Than You Burn

This might seem like a no-brainer, but the fact of the matter is you should eat less calories than you burn over the course of the day. You should do this every day if you’re looking to lose weight quickly. You’ll also want to take in quite a few less calories than you burn if you’re looking to lose 10 pounds in a week.

Combine Workouts

By combining workouts, you are doing workouts that work a number of different parts of the body at once. These form small muscle tears at different parts. The body burns quite a bit of calories trying to repair those small tears.

Avoid Liquid Calories At All Costs

Liquid calories, in the form of sugary sodas and juices are a no-no. These are the very definition of empty calories because they won’t fill you up the way food will. If you’re thirsty, drink water.

Burn Over 5,000 Calories More Than You Take In

In order to hit your goal of losing 10 pounds in just seven days, you’ll need to burn a tonne of calories per day. You don’t want to starve yourself but you will need to burn approximately 5,000 more calories that you take in.

Eat Breakfast Every Day

Lots of people decide they shouldn’t eat and that will help them burn more calories than they eat. The fact of the matter is you need to start off the day with some food, in order to get your metabolism running.

Cut Down Or Cut Out Simple Carbs

If you want to lose weight quickly, you should cut down or cut out treats like cookies and cakes. You should also avoid simple carbohydrates you can get from honey and molasses.

Go With Complex Carbs Instead

Instead of cakes and cookies in order to get your carb intake (you shouldn’t go completely without) you should switch over to rice or other healthy grains. Fruits and veggies work too.

Eat Lots Of Lean Protein

Lean proteins are great because they’re obviously low on fat but because they will fill you up and keep you from overeating. Go with skinless chicken breasts, eggs and lean beef.

Get Your Cardio

Cardio burns calories, whether you’re doing jump rope, running on the treadmill or biking. The harder you go and the longer you go the better the burn.

Get Plenty Of Sleep

Lots of good sleep will lead to weight loss for a number of reasons. If you’re getting healthy amounts of sleep, your body will work more efficiently. There are also studies that indicate that those who sleep less, eat more. Sometimes it’s because they’re awake and bored. Some studies say sleep deprivation can lead to being hungrier over the course of the day.

Eat Smaller Portions Than Usual

One way to make sure you are taking in less calories is rather simple. Don’t load your plate up with food — eat smaller portions at every meal.

Go For A Walk

Walking, either speed walking or just going for a stroll will help your metabolism keep going. Sometimes you aren’t in the physical shape to run or bike, but you should walk whenever you can.

Eat Low Glycemic Index Foods

Lower Glycemic Index foods are going to have less sugar levels and will allow your body to shed the pounds quicker than higher Glycemic Index foods, across the board.

Cross Training

Using a cross training machine and doing cross training exercises gets you the calorie burn of a cardio workout while also working other muscles, driving up the metabolism.

Eat Light Whenever Possible

No eating light isn’t the same as eating less. This means you should go with a light version of some of your favorite foods such as ranch dressing.

Go Dancing

Dancing gets you plenty of cardio, and works a tonne of other muscles. This doesn’t mean you should be doing a bunch of slow dancing. Rather get yourself into the most rambunctious and active dancing you can find.

Don’t Snack Late At Night

The more you snack closer to bed time, the more weight you’re going to put on. Late night snacks aren’t metabolized as quickly because you’re sleeping right after you eat. Most people say you should stop eating at 7:00 PM on average.

source:- http://www.lolwot.com/20-ways-to-lose-ten-pounds-in-one-week/?utm_source=outbrain&utm_medium=referral&utm_campaign=00c1d169718d72e0e745c3ce074e235ef4

IT’S MY BODY AND I WILL BIKINI IF I WANT TO.

Hello loves. Today I want to discuss a topic that I struggled with for years and recently now embrace: The Swimsuit, particularly The Bikini.  Let me first start by saying I have never been a small girl, therefore since the age of 13, never permitted myself to wear a two piece bathing suit. In the past, even at my smallest adult size 10/12 I thought well maybe in a few more pounds I can put this on, but really believed it would never be a possibility because my body bares marks, dents, and rolls. I didn’t look like the girls from the Victoria Secret campaigns and I would see my much smaller friends stressing about their beach bodies so how could I ever put one on, let alone go out in public?

WOW WAS I WRONG.

So how did I go from such a defeated mentality about my body, to being a size 18/20 and wearing whatever swimwear I desire?  Self Love and believing that there is NOTHING WRONG WITH ME.  Weather it’s my favorite one piece that is coral with fringe detail or one of my various printed bikinis, I now feel confident sauntering outside and letting the sun kiss my skin while floating in blissful waters.  I truly love the water, I find it emotionally soothing and swimming is one of my favorite activities. It felt so liberating to be present in my body while literally and figuratively submerging myself in the experience.  I now allocate my time and energy into giving myself permission to enjoy my life in my body in its current form, rather than bashing myself for what I previously considered to be my flaws.   Regardless of what size any of us are we are allowed to feel beautiful and confident in our skin.  Our bodies all carry a unique story, and shaming ourselves does not yield positivity.   I feel often times we get stuck in the mentality of comparing ourselves to others, particularly in the venerability of pool attire.  A big ah-hah moment was the realization that we all have our things and triggers with our bodies.  We are not alone in feeling insecure about certain parts, and we don’t have to be alone in accepting and building ourselves and each other up to overcome them. I still struggle with showing below my belly button, but I am human therefore my journey of self love is in progress.  I encourage you to take risks with what you want to wear weather it is in the pool or on land. The rules we make for ourselves out of fear and insecurity are not truth about how beautiful and unique we really are.

XO,

JB

Source:- http://www.modelradical.com/2015/03/20/its-my-body-and-i-will-bikini-if-i-want-to/

Five Rep Workouts for a Bikini Body

A five rep weight training program creates lean, defined muscles.

Doing just a few reps with a heavy amount of weight you can only lift for about five reps burns more fat in less time and helps you create a more defined, muscular physique. Women won't bulk up from this type of lifting, due to the lack of testosterone levels required for large, fast muscle growth. The fastest way to get a bikini body is to do cardio workouts and do strength training exercises optimal for fat-burning using heavy weights.

Benefits

If your goal is to shed body fat, lifting heavy weights for five reps is better than lifting for sets of 10 or more reps. In five challenging, explosive reps, you'll burn more body fat by recruiting your fast-twitch muscle fibers instead of slow-twitch fibers. This releases more fat-burning hormones and muscle-growth hormones. So you won't just burn more fat, but also build sexy, lean and defined muscles to show off in a bikini.

Choosing Your Weight

Use dumbbells, kettlebells or machine weights to lift heavy weights if you're a beginner, but when you get stronger try using barbells, which can help you easily pack on more weight. You should be able to lift the weight slowly for at least one rep but no more than four reps, so that when you lift for five reps you use explosive power. This ensures you activate your fast-twitch muscle fibers to burn more calories. If you can't do five reps without losing correct form, your weights are too heavy and could put you at risk of injury. Once you've chosen the right amount of weight for an exercise, do at least three sets of five reps, resting about a minute between sets for muscle recovery.

Related Reading: Six-Week Intense Bikini Workout Plan

Choosing Your Exercises

Start each workout with the most effective exercises for fat-burning before doing a variety of other exercises. According to the American College of Sports Medicine, exercises like squats and lunges that work multiple muscles at a time stimulate more muscle-growth hormones and burn more fat. Make sure you target all your major muscle groups. For example, do hamstring curls for your hamstrings, leg extensions for your quads and overhead triceps extensions for your triceps.

Variation is Important

The more you vary the exercises you do, the more you challenge your muscles and activate different muscle fibers. Target each major muscle group with at least two different exercises at least twice a week. You can also vary the range of repetitions you do from workout to workout so that you work your slow-twitch muscle fibers as well, which are responsible for muscular endurance. For example, you may do one or two 5-rep workouts a week, and one or two 20-rep workouts a week. Get at least three hours of cardio activity each week to burn more calories and for balance in your exercise regimen.

Safety Considerations

Especially when lifting heavy weights, it's important to use proper form and correct technique to avoid injuries. Have a personal trainer help you if you're new to strength training. Avoid over-training by letting your muscles recover for at least 48 hours before strength training them again. If you feel muscle or joint pain during exercise, stop immediately and rest, elevate and ice the affected area.

Source:- http://livehealthy.chron.com/five-rep-workouts-bikini-body-4023.html

Diet is a 4-Letter Word

Tired of Dieting?


Try intuitive eating





Remember when you were two?


Me neither, but pictures of that time of my life show me smiling, laughing and eating an ice cream cone while wearing a bikini and standing in my baby pool. That was long before I knew that ice cream was 'fattening' or that you had to look a certain way to wear a bikini, and eating ice cream wasn't the best way to achieve that look.

I'm not sure when it happened for me, but research suggests that somewhere between the ages of 2 and 5, most of us lose our ability to eat healthily and naturally on our own. Rather than listening to what our bodies are telling us that we need, we learn to eat for:
Social reasons (e.g., birthday parties)
Emotional reasons (e.g., having a bad day)
Sensory reasons (e.g., passing a bakery and you have to go in even though you just ate lunch)

Over time, we begin to ignore internal cues (i.e., hunger), and pay attention to external cues (i.e. taste, smell, variety; especially high fat and/or high sugar foods). In fact, 30-50% of us engage in unconscious or ‘mindless’ eating on a fairly regular basis and all of us have done so at one time or another. This can cause “conditioned hypereating” and make you twice as likely to be overweight. Or we make 'rules' about what we should and should not eat to look a certain way. Or because we think our way of eating is 'correct.' I certainly fell into this latter category. As a result, many of us start to view food as the enemy. We forget the way we used to eat with joyful abandon. And instead food becomes not fuel for our bodies, but something we think we should have control over - or alternatively, feel that food controls us.






According to Evelyn Tribole and Elyse Resch, this alters our relationship with food in such a way that we form different types of eating personalities.

Careful Eaters - very aware of and pay attention to what they put in their bodies. On the outside, they seem to be “perfect” eaters, as they are very nutrition-conscious. However, if you look closer, you’ll see someone who: Displays agony about every bite of food allowed into their body, carefully analyze food labels for ingredients, fat grams, and calories – or carbs depending on which ‘diet’ they are on right now.  Ask the waitstaff numerous questions about nutrition content and preparation before ordering a meal
Professional Dieter - constantly dieting. They know a lot about portions, calories, and dieting, but they are constantly diet because dieting has never worked for them. Their eating choices tend to be based on losing weight not health. If they are not currently on a diet, they are anticipating their next diet. Because they tend to label foods as ‘good’ or ‘bad,’ they often binge eat or partake in Last Supper eating when a forbidden food is eaten. They feel like they have to “eat now” because they cannot eat these foods tomorrow when they start their diet, so it’s their ‘last chance.’
Unconscious (Mindless) Eater - The unconscious or mindless eater engages in paired eating: eating while doing another activity. Tribole and Resch in their book Intuitive Eating break mindless eating into 4 categories:

The Chaotic Unconscious Eater - very busy people. They usually have an overbooked life and will eat whatever is available. They recognize that nutrition and diet is important but they don’t have time to focus on it. They may go long periods of times without eating due to their hectic schedule. So when they do eat, they often over eat because their bodies are deprived of calories and nutrition.
The Refuse-Not Unconscious Eater - very vulnerable to the presence of food, whether they are hungry or not. If food is lying around at meetings, candy dishes, or on a counter, it will be gone in no time flat! Most of the time they don’t realize they are eating or the quantity of food they are consuming. Thus, social events centered around food are problematic because they will mindlessly over eat past the point of satiety.
The Waste-Not Unconscious Eater - often grew up in poverty or in a nutrition-deficient household. They focus on the monetary value of food and are driven by getting as much food as possible for their money. As a result, they will clean their plate and possibly others, so as not to waste any food.
The Emotional Unconscious Eater - uses food as their primary coping mechanism, especially when they have to deal with uncomfortable emotions, such as stress, anger, and loneliness. Their ‘coping’ ranges from eating a single candy bar to chronic binge eating.

Now that you know what problems you may have with food, it’s time to focus on what to do about it. According to Tribole and Resch, there are 10 steps to recovering a healthy relationship with food.

10 Principles of Intuitive Eating

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police .Scream a loud "NO" to thoughts in your head that declare you're "good" for eating minimal calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".

7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise--Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

10 Honor Your Health--Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.

Stop dieting attitudes and behaviors – restricting your food intake sets you up for mindless eating because you are so hungry
Honor your hunger and fullness – relearn what it feels like when you’re hungry and when you’re full
Make friends with food – there are no ‘bad’ foods and labeling foods as ‘off-limits’ only makes you want them more
Challenge those who question your eating habits (even yourself) – Say no to grandma’s seconds and ignore the nay sayers who ask “are you going to eat THAT?”
Respect your fullness - if you’re hungry, eat; if you’re full, stop.
Enjoy your food – that’s right. Taste it. Savor every bite. Wolfing down your food leads to overeating because your brain doesn’t realize it’s had enough to eat.
Learn more appropriate coping skills – food is your friend, but it is not the solution to all of your problems.
Respect yourself and your body – learn to love yourself and your body as it is now. Only then will your body work with you to lose that unwanted extra weight.
Get out there and move – ‘Exercise’ is a loaded word, so let’s use play or movement. Just get out there and do something you enjoy that gets your body moving every day.
Honor your health – By all means, if your doctor has put you on a special diet for a medical condition, follow it; but also do your own research and learn as much about your condition and how to maintain optimal health.

What step will you take today to repair your relationship with food?




Source:- http://www.psychologytoday.com/blog/diet-is-4-letter-word/201406/tired-dieting