Aiming for 10 kg weight loss in one month? It is surely possible for losing weight is just about the following few principals. By the end of the day, it is just pure math.

Yes, pure math where one needs to burn more calories than one consumes.

Ever heard of rebound weight? Well, you need to avoid this rebound weight no matter what. In doing so you need to lose fat safely.

Follow the steps below for 10 kg weight loss in one month.

Step 1: Flush it all for 10 kg weight loss in one month

If you want to make this 10 kg weight loss in one month effective then go for a fast cleanse. Start your plan with a 24-hour liquid diet. Drinking clear liquids will detoxify you. This will act as a restart and reset your whole body system, flushing the toxins away.

Many go for one-day flushing programs for kick-starting a healthy weight loss journey. If you are supposing that you can’t resist a day without eating then you are wrong. You surely can.

Step 2: Fewer calorie consumption

Are you counting your macros and calories? If you have not started with the tracking procedure then now is the time.

Macros are simply the grams of proteins, carbs, and fats. For 10 ks weight loss in one month, you need to track for at least 30 days.

Bear in mind that target 1000 calorie intake on the day when you are going for high-intensity workouts. For the rest of the days, where cardio exercise dominates, 1200 calorie intake is recommended.

Step 3: Incorporating Interval Eating

Tried intermittent fasting? This is simply providing your digestion machine an ideal time. All you need to do in intermittent fasting is to skip breakfast while compressing your other daily eating into shorter time intervals.

For man, the 8-hour window works the best (start eating at noon and stop at 8 pm) while for women 10-hour window (start eating at noon and stop at 10) suits perfectly. Means man should fast for 16 hours and women for 14 hours.

If you follow intermittent fasting religiously then you can use this method as a way of improving the meals you consume. Many people often prefer this sort of fasting to get rid of their habit of consuming crappy food all day, which multiply their weight.

Step 4: Snacking Window

Are you eating your food slowly and stopping exactly when full?

If your answer is negative for the first and positive for the second then there is some serious concern which you need to deal with. Bear in mind that your body needs half-hour time after the meal consumption to make your less hungry.

These thirty minutes are vital for you can eat several things during this time which is a matter of concern. If you do not want this to happen with you then simply consume healthy low-calorie snacks within those thirty minutes.

Step 5: Tricking your stomach

Strategy 1:

Heard about drinking sugar water once each day? This is purely a hack for it suppresses the production of ghrelin which is a hunger hormone.

Are you questioning the contradiction where on one point this article says no sugar consumption while on the other it is talking about the consumption of sugar water?

Well, in that case, this is an exception that is deliberately added. If you will follow this technique then in no time you will experience a drastic decrease in hunger pangs. Make your diet much easier to stick with by suppressing your overall appetite.

How to implement this strategy?

Well, you need to practice this tip during a fasting period. All you need to do is to grab three glasses of iced water.

Each glass must have not more tablespoon of sugar this will ensure that sugar water will bear very little taste. Nothing must be consumed about an hour before or after this. As you do not want to associate the flavor with this calorie consumption.

Strategy 2:

Tried consuming about five almonds before every meal? If you have not tried this then you will be amazed at how it helps you in eating less. You will feel a bit fuller before a meal and won’t overload yourself. Apart from this science, there is a great nutritional benefit of nuts.

Strategy 3:

Are you staying hydrated? Watch out on your water intake. You need to fill yourself with water for dehydration manipulates your brain and it receives the signal of hunger. Drink water in gallons.

This practice can be made easier if one starts consuming water in different forms like green tea. Try consuming a glass of water before every meal. This will not only help you in hydration but this process will also aid you in eating less, for you will feel fuller even if you have space.

Step 6: Go Shaking

You need to pay attention to the sort of workout you are performing. These must not only be short but intense as well.

Separate your cardio and resistance training by specifying days for each. Give at least 25 minutes to your body in this calorie-burning process.
You can perform weight training in two ways.

Reserve 3 days for full-body resistance training or either reserve 5 days where you will be splitting the body parts workout. If you will be not be joining a gym for this weight training then it is recommended that you get resistance bands, yoga mat, adjustable dumbbells, and a pull-up bar.

You can also avail two alternatives for cardio. Many recommend going for 45 minutes steady cardio where they simply maintain an acceleration that they can sustain. The next option is to avail of short yet intense sprint workouts.

Apart from these ways, you can additionally go for very short body-weight workouts. But bear in mind that such exercise needs to be the first thing in the morning. Remember this is a form of additional workout which will multiply the effectiveness of 10 kg weight loss in one month.

If you can not practice body-weight as a first thing in the morning then go for an alternative. Practice a 20-minute moderate cardio workout as this will kick-start your day with great energy.

Step 7: Go an extra mile of 500 calories

Burn extra calories. Yes, you need to burn an extra 500 calories per day. This is vital. Whatever is your current weight loss process, you need to go the extra mile from it and aim for an additional 500 extra calories.

Apart from your cardio and weight training, you need to burn additional calories. Simply burn those calories by walking at 3.5 mph. This rate will easily burn your 400 calories. If you love cycling then a of 18 mph speed will get your 800 calories burnt per hour.

You need to target this additional calorie technique. Bear in mind that a high percentage of the obese population is aware of the calorie deficit game.

But no one just pushes the extra mile. If you will burn the extra 500 calories then expect a significant weight loss results and that too fast. If you truly want a decent result then go for an extra 500 calories. So the first rule is to go calculating your calorie deficit through any calculator.

Step 8: Incorporating Unusual Practice

Has anyone ever told you that exposing yourself to cold will help you burn more energy as heat? If not then now is time. You need to consider drinking ice water.

Go for cold showers. Many people often consume cayenne pepper over salads just before the cold bath and guess what this unusual tip does the trick and helps significantly in fat burning. 

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Step 9: Don’t Doze off

We all feel extremely lazy and hungry after sleeping don’t we? But you need to do the opposite for fighting weight gain.

Go for a short walk or spend some time doing pushups. Why this process is effective for weight loss? You need to realize that any activity after food consumption will trigger GLUT-4 receptors which in turn will ensure that the fat store does not mount.

This food will rather be used up by your muscles. That’s exactly what we all want.

Step 10: Hit the bed early

Are you sleeping for at least 7 hours? Bear in mind that sleep owns an indirect relation with the weight loss process.

You need to sleep so that you could eliminate the lethargic feeling which will tire you up long before you start exercising. Better sleep will ensure that you could move around more and burn calories.

If you need proper appetite regulation then your program of 10 kg weight loss in one month should focus on sleeping patterns.

Step 11: Triple Rs: Religiously Respect Restrictions

Stay away from alcohol for it is saturated with unhealthy calories. These calories will disrupt your sleep and drag you away from 10 kg weight loss in one month goal.

Fond of sugar? Well, you need to eliminate not only sugar but all sugar-related liquids. Even maintain a large distance from the condiments and other sauces that may contain hidden sugar.

If you are still tossing white stuff into your plate then 10 kg weight loss in one month is hard. Haven’t you heard that white flour is your biggest foe? What else is out? All the white stuff. You need to bid farewell to white rice, white pasta, white pieces of bread and potatoes for they will stick to your body. You need to go for replacements. Find the brown alternatives as this will boost your 10 kg weight loss in a month process.

Step 12: Design a boosting system for 10 kg weight loss in one month

Streamline a system for yourself so that it could make your 10 kg weight loss in one month goal much easier. You need to constantly remind yourself of a mission. Remember you are not fat, but you have fats.

1) All you need to do is to click your before picture and paste it over your personal space. This motivation drill is vital for it reminds you of your health.

2) Apart from this picture drill, you need to surround yourself with people who encourage you. Social environment plays a vital role thus it impacts your success. Fitness groups provide a great chance where you can interact with other individuals who are in the same weight loss process. Forums are a great way of interactions that will make you stick with your goals.

3) Another motivation drill is to keep workout and other weight loss apps. The last vital aspect to stay in a system is Meal planning. It is vital for 10 kg of weight loss in one month.

Do you realize why many diet and weight loss programs fail? Well, the real reason lies in inconsistency. One does not remain consistent in conscious meal planning and meal preparation.

This world is a busy place where no one has enough time. But the key here is to prepare a meal in bulk for this will make the diet and weight loss plan easy to follow.

Don’t let no time hinder your weight loss journey. Even Many busy people who indulge themselves in work for 60 hours per week remain in shape, so why can’t you?

4) You need to keep a food journal for an effective weight loss plan. The inclusion of a food journal in 10 kg weight loss in a month plan will help you a great deal.

Bear in mind that you need to do mindful eating and for that, you can underestimate the power of jotting down what you consume.

Step 13: Find other root causes

Heard of bloating or experienced it? Well, this is a fairly common problem but the issue is that many are not aware that they are bloating.

There can be a huge probability that you are carrying water weight. Your body might also be holding gas. The simplest approach is to stay away from the foods which are causing such an effect.

Confused what are such foods? Well, bid farewell to carbonated drinks and high-in-sodium foods.

Step 14: Cheat but be wise

Who does not cheat? Hold on, I was only referring to diet! You are bound to cheat but at least cheat wisely. Keep a record of what you are eating on your cheat day.

The idea is that you do not want to destroy the discipline which you form in this 10 kg weight loss in a month plan.

Step 15: Feedback of 10 kg weight loss in one month

Are you weighing yourself each day? You need to weigh yourself every day. Bear in mind that for long term diet plan it is not vital to jump on the weight scale every next day.

But when you are going for short term goals, you need to weigh yourself each day. The feedback loop in vital. Treat this as your business.

A downward trend on the weighing scale will ensure that you are heading towards the correct trend but if things are different then you seriously need to analyze your current diet plan.

Switch your weight loss plans as it can be the case that one plan which might work for someone may not work for you.

Step 16: Stick like a leech . . . to a meal plan

Finally, stick to a diet plan. You can not achieve a 10 kg weight loss in one month without draping yourself under the shelter of an effective weight loss diet. The key to select a meal plan is consistency.

There are a few questions which you should ask yourself before picking a diet plan. You need to ask yourself whether you will be sticking with it for long.

If you can repeat the plan for the next 30 days without getting bored or quitting in a midway then a green signal for it. Else just rethink your options. Ask the question of convenience to yourself.

Below are a few suggestions which you can take into account while deciding your 10 kg weight loss in a month plan. This article suggests a few of the weight loss diet plans which you may want to opt for.

Last Step 17: Consistency in 10 kg weight loss in one month

Why do people experience rebound weight and a slow metabolic rate? Well, this is largely because, in the weight loss process, they tend to lose muscle mass rather than the actual fats which must be targeted.

To overcome this problem the maintenance of good nutrient balancing is a must. All you need to do is stay consistent with the fitness plan you are following.

You do not need to starve yourself for a starvation diet and have never done any good to anyone. 

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Final words to lose 10 kg of weight loss in one month:

To sum it all up, the best weight loss approach is:

• curb your appetite by the methods mentioned above
• go the extra mile and burn an additional 500 calories apart from regular workout
• to stay committed to a suitable meal plan

Wondering about the taste of chia seeds?

It is bland and can blend well with many recipes. If you are thinking of the easiest way then try combining chia seeds with water or juice.

There is one thing which you need to bear in mind and that is to let seeds fully expand.

Eating chia seeds dry is not recommended as one will experience difficulty in swallowing. Apart from swallowing issue, chia seed is not a recommended option for it causes a blockage in the esophagus.

The other simple additions of chia seeds can be made in oatmeal, salads, smoothies, soup, yogurt, bread, muffins, pudding, and baked goods. When using chia seeds, remember the more seeds you use and the longer they sit, the thicker the final product.

Let’s talk about WEIGHT LOSS which is in essence FAT LOSS. Choosing to do nothing about your increasing weight has consequences. So, ignoring the problem doesn’t solve it.  

 What Most People Do is they verge on a weight loss journey without setting up any definite target . . . That is a huge mistake. You need to give yourself a challenge. 

I can recommend experts who exactly knows what it takes to dissolve that stubborn Ugly Fat .

I have been recommending Todd since ages! You probably have heard about his 21 day belly fix. A proven program that is that is availed by thousands all across the world deserves your attention today. 

Back to the Point! If you do not need immediate or drastic weight loss then you can cling to home remedies like using CHIA SEEDS. 

If you aren’t a fan of the texture of chia seeds, blend them to your preferred consistency. Let’s dig into more such details:

1- Do chia seeds help you lose weight? Will chia seeds help with weight loss? Chia seeds for weight loss:

This is the most general question which needs to get addressed. Let’s address this. Well, chia seeds are saturated with fiber, omega-3 fats, nutrients, and antioxidants.

You will also notice the reduction of inflammation with chia seeds. Include this additional source of calcium and protein in your diet. Consistent usage will give you a boost in the weight loss journey but don’t expect to shed pounds with it.

2- Are chia seeds good for diabetics?

There has been preliminary research done which suggests that this omega-3 fat source could help people with diabetes. There is the possibility of chia seeds controlling blood sugar and protecting hearts.

7- Can chia seeds cause constipation?

Chia seeds will not cause constipation if you will follow certain rules during its consumption.

Tip 1: Be slow
It is better to consume chia seeds slowly. You need to realize that gel-like chia seed is different from most of the foods.

Thus, give your body some time to adjust the texture. If you have decided to incorporate chia seeds into your diet then ensure to start with small while increasing the consumption gradually.

You will not experience gastrointestinal side effects if you start slow. Bloating, diarrhea, constipation, and hard stools are only experienced by those who will load their stomach with chia seeds.

Tip 2: Use a Smaller Dose
The best bet is to start taking a smaller dosage. Now the recommended dosage means minimum 2 tablespoon and maximum 6 tablespoon a day.

Even these suggested doses may not suit many. In that case, the best bet will be to stick with 1 or 2 teaspoons, until the stomach gets used to.

Tip 3: Up Your Water Intake
Many people who can not avail the benefits of chia seeds drink very less water. If you want to completely prevent the gastrointestinal side effects then the best tip is to boost your water intake.

You need to realize that these tiny seeds will do that trick and suck up all the moisture left in your body.

Thus, you need to compensate for the loss by taking in more water. Try drinking fruit juices, or herbal teas if you are finding ways to fulfill the requirement of your body. Don’t go for liquid drinks which have dehydrating properties like energy drinks and coffee.

Tip 4: Soak the Seeds
You will be amazed by how soaking the seeds will help you further. By pre-soaking the fluid-absorbing seeds you are limiting the chance of chia seeds to absorb water from your body. (as during the soaking process they get to absorb most of the fluid).

If you can’t soak chia seeds for overnight then the best approach would be to soak them for at least 15 minutes before consumption.

8- Can chia seeds cause bloating?

You must have seen these tiny seeds expanding in the smoothies. Well, they perform similarly in your stomach. Yeah, you can visualize it.

So the best bet is to use pre-soaked chia seeds so that could expand in the liquid. Let a teaspoon of chia seed soak up in 9 teaspoons of water.

9- Can chia seeds help constipation?

There is ongoing research about easement of constipation through chia seeds. These gel-like chia seeds contain soluble fiber thus it can be tolerated by the ones who have IBS.

It has not been proven yet but it is expected from chia seeds to help in stool formation and to make it easy to pass.

10- How chia seeds burn fat?

Given that chia seeds are high in fiber, protein, and omega-3s, they may reduce your risk of heart disease.

Rat studies have shown that chia seeds can lower certain risk factors, including triglycerides, inflammation, insulin resistance, and belly fat.

11- Chia seeds when pregnant / chia seeds and pregnancy?

If you are wondering whether chia seed can be consumed during pregnancy or not then the short answer is: YES. This excellent dietary source contains fiber and one needs an adequate amount of fiber during pregnancy.

If you want to prevent bouts of constipation during pregnancy due to GI changes then the best bet would be to include chia seeds.

12- When to eat chia seeds for weight loss?

For your knowledge, there is research which suggests that one must consume 30 grams of fiber to lose weight accompanied by a suitable weight loss diet.

So 2 tablespoons are giving you about 10 grams of fiber already. Thus, about 40 % of intake almost gets met. And that too with ease.

Which chia seeds are best for weight loss? Which chia seeds are best black or white?
A question of best chia seeds is not new.

If you will go for black chia seeds then they are saturated with higher protein content. Whereas the white chia seeds contain a slightly higher level of ALA omega-3 fatty acid.

13- Which chia seeds to buy?

If you don’t want to quiz your mind about choosing the chia seed in the superstore then the best bet is to go with this best-reviewed.  

14- Why are chia seeds a superfood?

Concerned why chia seeds are a superfood? Well, these are super antioxidants which comprise of different phytochemicals. These contain anti-cancer and anti-inflammatory properties.
Secondly, these posses plant-based omega 3 (60% of its oil ) which is vital for heart health.
Chia seed is also considered as super-food because it owns plant-based protein.

This is a very uncommon specialty. You can avail all the 9 vital amino acids, what else do you want? Lastly, they are super-rich in fiber (about 37%). For maintaining a healthy digestive system, blood sugar control, and proper heart health you need this fiber source.

15- Chia seeds for weight loss drink?

Wondering how to make easiest chia seed drink for weight loss. Add ¼ cup of chia seed to about 4 cups of water and let the mixture sit for about 15-30 minutes.

You can always add flavor to the drink by adding chopped fruit in. You can even squeeze a lemon in for additional flavor.

16- Chia seeds and flax seeds? Chia seeds versus flax seeds?

Well, both chia and flax seeds are rich in protein and omega3 fats. Flax seeds additionally contain more copper, potassium, and copper.

If you are confused about whether you should go for flaxseed or chia then it depends on your need, as you know that both of them are more nutritious.

Chia seeds are best if you want a high amount of fiber, iron, and bone-strengthening minerals (calcium & phosphorus). While preferring flax seed for slightly more omega-3s.

17- What chia seeds taste like?

To be precise, Chia seeds have a nutty flavor thus they can be well-blended int savory dishes as well as to the sweet ones.

One will appreciate the subtle taste which they have to offer. If you have tasted alfalfa sprout then you will sense the same taste. These are dense and crunchy when taken in the raw form.

18- Connection of chia seeds and diabetes?

There is a connection with the consumption of chia seeds and diabetes. You already know that chia contains fiber which slows down the process of absorption of sugar in the blood.

So, the consumption of chia seeds in moderate amount ensures a balance check of the blood sugar levels. Indeed helpful for diabetic patients.

19- Connection of chia seeds and blood pressure?

Chia seeds play a role of blood thinner, owing to the omega-3 fatty acids. If you are not already aware then omega-3 fatty acids also help to decrease the blood pressure.

So, if you want to enhance the overall activity of your blood pressure then include chia seeds in your diet.

20- Relation of chia seeds and almond milk?

If you do not want to consume chia seeds with water then try availing its benefit with almond milk.

All you need to do is to soak about ¼ cup of chia seed into a cup of almond milk. You need to soak for about 20 minutes or when you think they together made a chewy texture.

If you are a busy person and you want to batch soaked chia seeds for reusing then you can refrigerate it for 5 days.

21- Relation of chia seeds and coconut milk?

You can also avail the benefits of chia seeds with coconut milk. This indeed makes a very tasty drink.

All you need to do is to mix unsweetened coconut milk, agave nectar, vanilla extract, cinnamon, and salt in a bowl. Then just pour the chia seeds over.

Lastly, stir well. You should wait for about 20 minutes before consumption. Or you can refrigerate it overnight but make sure to cover the bowl with plastic wrap.

22- Chia seeds vs hemp seeds?

If you are lost in the battle that whether you should go for hemp hearts or chia seeds then this depends on your need.

Narrowing it a bit further, if you need to add a higher percentage of protein source then morning smoothies with the addition of hemp hearts will fit well.

All you need to do is add about 3 tablespoons of hemp heart in your diet and it will be equal to proteins you get in 2 eggs.

Whereas, if you want to boost your body with vitamins and minerals then add chia seed to your diet.

Chia seeds are also a great source of proteins but hemp seeds outperform in this need. If you have verged on a journey of dairy-free diet then chia becomes essential. For it provides a load of calcium.

23- How to use chia seeds with yogurt?

One can avail the nutrients which chia seeds have to offer by mixing it in the yogurt. Chia seed added to yogurt will retain slight crunchiness.

24- Link of chia seeds bodybuilding?

If you are into fitness, then the essential need for protein for bodybuilding must have struck your head. With a decent protein percentage, Chia seeds offer an easy way for sailing on a high protein diet.

25- What are chia seeds calories per tablespoon?

Let’s drill the nutritional value which chia seeds have to offer. Your body will gain 139 calories, 9 -grams fat, 11-gram fiber, 12 -grams carb, 4-grams of protein and a load of mineral & vitamins in two tablespoons of chia seeds.

26- What is chia seed and lemon for weight loss recipe?

Now, finally, a practical drink that works very well for weight loss. You can add this powerful drink in your diet and lose weight effortlessly. The great part is the elimination of dehydration as you are filling yourself up with lemonade.

Ingredients

• 2 liters of lemon juice
• ½ cup of chia seeds
• 250 ml of water

Preparation

All you need to do is toss ½ cup of chia seeds into 250 ml of water (15 minutes). Once you notice an increase in size, filter the water and keep the seeds. Turn to drop those seeds in 2 liters of lemon juice. Ready to drink?

Usage

Ideally, consume it for about four times a week. Skip the other week and prepare this nutritional drink again the following week. Repeat this alternatively.

If your mind is not already loaded with the nutritional value of lemon then let’s dig into some of its benefits for weight loss.

Benefits of the lemon for weight loss

• Lemon contains metabolites called flavonoids which work to remove the fat present in the blood.
• Best for cleaning toxins
• Being alkaline, lemon juice offers better digestion.
• Ideal to treat bloating
• Contain soluble fiber “pectin” which prevents huger.

Benefits of chia seeds to lose weight

• Chia seeds boost metabolism (help get rid of the fat present at waist and abdomen)
• A load of calcium provides easy digestion
• Decreases anxiety and generates satiety
• Treats bloating
• Great for bowel regulation for it contains fiber

This is not a magical drink which will make you shed pounds and pounds overnight. This is the best assistance which you can get in your weight loss process. Just pair its usage with weight loss diets that work. Now lose weight without additional suffering.

So, I was scanning several resources which could give easy to follow, logical and coherent plan for weight loss. One of the books caught my attention as it offered a really simple way of achieving significant weight loss. It was referred to as spike diet.

Generally, many diets seem to fail. Why? Well, they will rightly work for few months by making you shed extra pounds but then what? STALLED PROGRESS!

That stagnant weight! Well, but I have heard that this diet gives permanent continual progress owing to the way it is designed. The best thing while reviewing this diet is that you don’t have to give up on your favorite foods instead, you can enjoy everything and lose more than 50 pounds in just 6 months.

Are you like, “6 months! Oh, this is too long and I want quick results.”

(Don’t worry, you will start seeing great results within days! But not the complete ones)

Well, the spike diet is the whole lifestyle change where you don’t have to change the foods you eat. Thus 6 months is the safe time duration for witnessing significant results.

Don’t get disappointed, as there is another highly recommended way which is a quick fix to lose weight in less than a month with guaranteed results.

You can expect to shed ??? pounds in just 21 days by flat belly fix challenge. This is the only challenge which I have been recommending for ages now. I know that it works. Proven results by Todd, else money back.

For quick, scientifically proven and safe weight loss you need to invest in yourself. Tossing approx. $30 is not quite a big investment which you will be making on yourself.

But If you can stick around for six months then scan through the methods adopted in the spike diet.
Fair enough!

This diet plan was designed by following it by himself and following bodybuilders, nutrition experts, and other medical studies.

Without further ado, let’s dig in!

This spike diet , one of the best way to know how to lose belly fat in 10 days,  is a continual plan which you will follow every six days. You do not have to dig into a complication of counting pounds rather you just have to focus on today!

One of the best parts which I found about the spike diet is that you will not feel guilty while enjoying the foods you love as these are vital for keeping this diet functional.

You are on a weight loss journey which means that you have heard of the term metabolism. Decided.

If you are overweight then there is a high chance that you own low resting metabolism. You need to pay attention to this RMR (resting metabolic rate or low resting metabolism) for controlling your weight. This is what will yield you results.

Have you ever envied those people who eat a lot but they don’t even gain a pound? Know why? Well, because they own a very high metabolism.

By now you must have realized that it is the game of metabolism after all.

A good diet will never be that restrictive as the ones which are too restrictive are not workable for long. This is the reason why only 1% of people lose weight permanently in such diets.

What we do when we are bored? Eat. What we do when we are sad? Eat. What we do when we are happy? Eat. So fond stuffing in right!

This emotional overeating will not only stop with the spike diet but will get limited so that your body could function effectively, resulting in significant weight loss.

Let’s see how you can maximize your body’s metabolism.

Calorie deficit is the closest answer but in a different way. In this diet you will not consume a fixed amount of calories each day, instead, follow different number so that you could spike your metabolism which in turn would avoid all the possible diet plateaus. This phenomenon is vital for permanent weight loss.

Features of Spike Diet

Well How to lose belly fat in 10 days? Let’s dig in spike diet’s main features.

Weight lifting: Are you scared of weight lifting? Well, don’t be. You need to befriend. If you own this general and very common perception that weight lifting will just strengthen your muscles and tone it up then this is not it.

By lifting you will burn much more calories than doing aerobics, owing to its afterburn process. (where your body stay in calories burning mode for 48 hours even after the workout).

By adopting weight lifting you will be burning calories at a much higher rate as your muscles will break and get repaired. Weight lifting is exceedingly vital for fat-loss and you can even do it as home, no need to strike the gym.

The other feature of this diet is that you vary your calorie intake daily. You will have your high days and low ones.

By altering the number of calories, you will be burning fat efficiently.

Are you like if there will be high days (where you will be consuming more calories than usual) then won’t it disturbs the whole weight loss journey?

The truth is true that high days will make your low days very effective.
For clearing it all up: Your high day equals your RMR, Low day equals RMR minus 500-750 calories.

Are you questioning where does spike come in? Yeah, so finally. You will have a day in a week termed as Spike Day.

This idea of a spike is not the same as a cheat day. You have no idea how beneficial it is for you. Your all the cravings will get satisfied and diet will get reset for the next week.

The above mentioned high and low days are only for six days and on the 7th day, you have this spike day where you can gulp all your favorite foods.

What are the rules?

The rule is simple: You will have at least two and max three “high days” during the six-day plan. The rest are without doubt your low days. (means RMR minus 500-700 calories) The 7th day is spike day.

Role of RMR:

So let’s see what RMR can do for us? It is the initial starting point of the whole plan and the spike diet completely revolves around it.

You do not have to dig into maths! After all How to lose belly fat in 10 days is not that hard! Gone are those days when numbers used to bother you by dancing across the whole paper! This calculator will get you your RMR just with a click. Fill in the essential information.

For making things clear for once and for all:
High-calorie day: RMR
Low-calorie day: RMR – 500 calories
Spike day: RMR times 2

https://www.theidiotsguidebook.com/wp-content/uploads/2019/07/freebie.pdf

103 Weight Loss Smoothie Recipes

I am Pumped up! Why? I Owe You these recipes long time back. But no worries, here is the only BOOK which you will ever need! Relish these smoothies! Few To Name From 103 recipes are : 

 

• Raspberry Chia Smoothie
• Apple Berry Detox Smoothie
• Green Protein Detox Smoothie
• Blueberry Muffin Batter Smoothie
• Pineapple Banana Detox Smoothie
• Kale Pineapple Coconut Detox Smoothie . . . 

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 Want some quick fitness tips of the day for losing weight fast. You can use this article as a checklist and see if you are following some basics which are essential for trimming down.

Next most important thing is that If you are not investing in yourself and relying on inconsistent weight loss schedule then you are fighting against time, which will yield no significant change.

So set a target today! If the only thing you get is expert tips for weight loss for women and insider understanding of dissolving your fat then you can expect scientific miracles. 

I can recommend experts who exactly knows what it takes to dissolve that stubborn Ugly Fat. I have been recommending Todd sinces ages! You probably have heard about his 21 day belly fix challenge. A proven program that deserves your attention today. 

Let’s dig into 31 quick tips now!

 “Short & Quick Tips

1- Have your mind ever gotten confused as what ‘Net Carb‘ is? Well, you may already know that fiber is a carb but when it comes to net carb then this doesn’t include fiber, as these don’t get digested. Start including fiber in your diet.

2- Do you feel the burn after working out? Those sore muscles? Well, that is a result of produced lactic acid. You may not like it, but it is vital for producing growth hormone release. Soring is normal so gives your muscle time to heal and regrow before jumping again into HIIT.

3- Are you including protein with every meal? If not then start doing it! 

4- Do you drink at least 64 ounces of water every day? It should be preferably cold water.

5- Are you staying away from white death? I meant starches and other sugary delights?

6- Do you consume low carb, high protein stuff before bed? If not yet, then do so.

7- Indulged in weight training yet? You must engross yourself in not just aerobic exercises but also anaerobic ones.

8- Are you consuming healthy calories after your workout sessions? If not then grab immediately after it.

9- Do you often feel hunger pangs that destroy your diet plan? Try grabbing a mint gum and chew it to ease your habitual overeating habit. Mint flavor is preferred. Why? It works very well in ruining the taste of other items eaten after thus you will not even feel like stuffing any other edibles!

10- Want to know any other way of suppressing appetite and avoiding hunger pangs?? Try drinking a big glass of iced water and you are good to go!

11- Want to know the method of avoiding insulin spikes? Eat proteins + Fiber!

12- You can control your metabolism fully and have it boosted throughout the day. How? Well, the solution lies in consuming at least 6 meals a day. Tips for weight loss for women stress upon ‘frequency’ a lot. Frequency is a key but make sure that your calorie deficit plan in line. The frequent meals will also soothe your unhealthy cravings.

13- Need a quick fresh start of the morning with optimum metabolism rate running in place? You need to consume iced water with whey protein. EASY!

14- Are you aware that not all fats are bad? There is a difference between saturated fats and unsaturated ones. Thus, never eliminate the consumption of omega 3 and omega 6. Need some good fats? Start consuming fish oil and flaxseed oil

What about bad fats? A single gram of fat has 9 calories! A lot right! As far as proteins and carbs are concerned then you intake only 4 calories. So be mindful of fats from today.

15- Are you working your sweat off in the gym but yielding no results? Let’s fix what is going wrong.

16- Do you consume a balanced meal for about two or an hour before exercising? Even try including a small snack like banana and apple before a workout.

17- Are you performing weight lifting before a cardio workout? If not then try doing this. More over consume a whey isolate drink with vitamin water after a workout but before cardio.

18- Tried Intensity workouts? You need to have the intensity and focus during a workout for don’t overdo the timings. The best approach is to split up the body parts exercise and not spend more than 45 minutes a day.

Explore Grandma home remedies for weight loss. Let’s get it all sorted for once and all!

To be precise, start prioritizing yourself, examining your belief, creating a positive mindset, and setting new goals.

Let’s discover some essentials which are either long forgotten or never even touched upon!

1- Target is everything partner!

Grandma home remedies for weight loss says that you need to define your goal which you could chase. Bear in mind that you will easily lose motivation if you will have no definite target date set.

You want math to favor you. Let math owe you something finally, the numbers can truly push you towards your goal.

If you will be starting the weight loss journey with the correct mindset while having a fixed date in mind then you are more likely to accomplish significant results.

It is good to start a weight loss plan to sail on a healthy lifestyle, but this reason alone is not ideal until you pair it with a deadline.

Why weight loss programs tend to do so well, yielding some significant changes? Well, because they are designed as a challenge. You may have heard of a 21-day challenge. Why is it working so well for people around the globe?

Why is it selling every minute?

Because people have accepted that for serious and permanent change, goal and deadline are vital.

You need to be firm so that no source could muster your will power. By opting for challenges and fixing date you are locking all the doors of quitting.

SO DECIDE A DATE OR TAKE ANY CHALLENGE. You will surely reach there.

 

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2- Are you scribbling a food diary?

What?

Not yet?

Oh, it’s never too late to start! Says Grandma home remedies for weight loss

Are you thinking that having a food diary is same as counting calories? If that is your perception then let’s alter it a bit. If you will be documenting your progress then you will be mindful of the eating patterns.

No need to carry a journal for this, you can even start documenting on your phone. All you need to do is just scan through your consumption after a week to see where you actually went wrong or possibly go wrong.

This is a piece of effective advice as a study was carried out by Kaiser Permanente Center for Health Research where 1,685 obese adults were studied.

It was concluded that people who eat, then write lost twice as much weight as those who didn’t believe in the power of food diary. The call is yours!

3- Is your cupboard still full?

Are you laughing at this? Well, this is one of the simplistic Grandma home remedies for weight loss. This approach can release you from a cage of junk. You need to empty your refrigerator, cupboards which threaten to break your weight loss goals.

4- Grandma home remedies for weight loss: Go Shopping

Try to shop for at least twice a week. Stuff your kitchen with fresh healthy items like veggies and fruits.

Remember, if you will have a continuous supply of healthy food then you will not sneak peek at snacks.

(WHICH YOU SHOULD HAVE EMPTIED BY NOW!)

Don’t do grocery shopping online. Why? Shake up a little and burn additional calories! Try parking your car far from the store, so your feet meet the floor for long!

You need to realize the importance of movement as an Australian study showed that people who sat for more than 6 hours a day were up to 68 percent more likely to be overweight than those who sat less!

5- Chew Chew and Chew

Have someone told you yet, that you are literally gulping food very fast? Be mindful of the pace.

Why? Eating too fast will multiply the chances of overeating while making the food indigestible resulting in disturbed metabolism.

You need to chew very slowly so that your saliva could smooth out the digestive system. So, just chew, chew and chew!

You will eat very less, about half of initially planned. Don’t believe? Dutch researchers proved that people who took smaller bites and chewed for 9 seconds ate 52 % less than those who just chewed for seconds! Hell yes! Conclusion: Eat slowly for reducing calorie consumption.