20 Ways to lose 10 lbs. in 2-4 Weeks

You’re finally ready to kick those couple extra pounds. You’ve thought long and hard, and you’ve determined that you’re actually going to commit to losing the extra weight. Not saying you’ll lose it, the problem is; you aren’t sure how to get there.

It’s not easy, but the good news is. It’s doable. And within your reach!

You need discipline and grit to help you with the challenge. Are you ready?

Please the Mind First

Why do most people fail at their goals for weight loss? Most people have a mental block when it comes to cutting calories. Then there's those of us who have a mental block when it comes to physical activity.

You have to use your mind’s language to make it believe in your actions.

1 Use Mind Games

Our mind is like a child it wants instant gratification. We can help it by repeating our goals or giving imaginary treats.

For example, sell it the belief that your body is full and doesn’t want food by filling it with water. When eating, savor the food to let the mind believe that you have eaten enough.

2 Set the Right Goal

You need a clear vision to kick-off your weight-loss plan.

Define your needs.

Do you need a slimmer body?

Do you want perfect abs?

Or is your goal to lose 10 pounds so you can get to that perfect BMI?

Whatever your goal is, write it down.

3 Own Your Vision

Now you have set a goal, own it. Feel how you would feel when you had finally achieved this goal. And repeat this feeling over and over again, especially before eating.

4 Act

No, it is not the easiest part. You have to fight a constant battle until you have aligned with your weight loss routine and mindset.

You have to tell yourself to focus on short-term commitment.

A few daily mantras that will help include:

• I will eat healthy only for today.

• I will work out only this time.

5 Journal Your Progress

Record your efforts on your weight loss journey. Write down calories you ate and what workouts you did in a day.

It Starts with Food

Alright so at this point we've collected all the information about the best workouts. Next step?

Start working on defining the best diet plan for you.

6 Count Calories

This doesn't mean be extremely obsessive. But the best practice I have for you is to download an app (like MyFitnessPal) and input all of your food, water and snacks throughout the day. Take notice of which days you're intaking too many calories and where its coming from, then work to cut out the unnecessary calories. Also make sure to follow the apps tips.

7 Use Fiber

Be careful with your diet plan though. Trying to stick with a very restrictive diet plan while lifting heavy may cause you to fall off.

Our minds will start to tell us that we're hungry when our energy levels drop. Sometimes you can trick your mind, and give it what it wants without taking in too many calories.

Fiber-rich foods will be your best friend in this situation. They not only make us feel full but also carry fewer calories.

Most fruits and vegetables are high in fiber. Other sources include nuts and legumes.

8  Proteins

Cutting calories helps, but the quality of the calories you intake matters as well.

Increase the contribution of those foods which allow the body to store energy for future use. Protein will help with burning calories. But protein also allows your body to recover from the heavy workouts you do.

Some protein-rich foods include beans, fish, and green leafy vegetables. 

9 Cut Back on Refined Sugar

Honestly, this health tip has been beaten to death over the last 10 years... Do I need to explain much more? 

10 Be Vigilant of Hidden Calories

The biggest killer of most peoples progress on a diet plan is snacking. You've spent all this time and energy sticking to a healthy meal plan. Don't destroy it by picking up a quick snack filled with nothing but sugar.

One simple way of cutting back on calories is by limiting your intake of processed foods. In short, ketchup, sauces, mayonnaise, and butter are a big no for you. 

11 Plan Your Snacks

OK, so you read the section above, and after a hard fought battle with yourself. You've decided not to snack at all. Don't do that! To be honest, that's a recipe for disaster. There's a large possibility that a workout may prevent you from honoring your promise. 

Instead, plan a healthier snack. Keep calorie burner foods, like apples and carrots, available to please your cravings. 

12 Drink Green Tea

Green tea has lots of catechins which work in combination with caffeine to help with burning calories. 

13 Balance Your Carbs

Not all carbs make bad calories. While you may find it important to reduce the intake of simple carbs, balanced consumption of complex carbs will help you in the long-run. Complex carbs will help you in maintaining energy levels and will keep cravings at bay. 

14 Say No to Fast Food

Yes, I said say No.

Yes, I mean it.

No, that 10-piece chicken nugget meal isn’t acceptable. Just stay away, I promise you’ll feel better.   

Don’t Forget Metabolism

Exercise is a great way to boost metabolism. But exercise is not the only tool for faster metabolic process. Other tools include regulating the times you eat, sleep quality and other forms of physical activity. Let’s study some ways to boost metabolism: 

15 Exercise

Mix up different workout routines to get the best results. Discuss with your coach and include squats, deadlifts, pushups and other forms to impact every area of your body.

16 Breakfast is a Must

Ask your body to start the digestion and metabolic processes by giving it a small meal in the morning. Note that you don’t need to eat a heavy breakfast.

17 Start the Day with Water

This is another method to boost metabolism. Keep in mind to drink room temperature water.

18 Remain Hydrated

Hydrate yourself with cold water throughout the day. Water helps you feel full. But it also signals your metabolism to start using any incoming nutrients.

19 Be Physically Active

Even if you find yourself slaving away in an office or cubicle for most of your day, try standing up and walking around every 15 minutes or so. The goal is to tell your mind that your body is at work.

20 Get Quality Sleep

One key way to boost sleep quality is to stop eating, and drinking, two hours before going to bed. Another way is to walk or cycle after dinner.

Enough and sound sleep will allow your metabolism to rest and be ready for the next day’s job.

Take Away

What's important is to set goals and stick to them. Gradually adjusting how your body processes and reacts to food will make a lasting impact on your weight loss journey. This is a process that takes time, but will have a positive pay off.

Trying to drop weight very quickly is unhealthy, and in some cases can cause more damage to your body. Which in turn, makes it harder to lose weight naturally. Be conscious of what you’re feeding your body.