Here is a simple10 days’ routine for you to lose weight at home. It demonstrates what you should be eating, at what time and in what quantities.
Days
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Morning beverage
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Breakfast (within 9 am)
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Lunch (within 1.30 pm)
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Evening beverage
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Evening intake( by 5)
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Dinner (within 9)
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| Day 1 | Hot lime juice with honey | Oats or protein meal* | Small cup of rice + 3 different steamed vegetables (avoid potatoes) + 1 or 2 chapattis (a kind of flat or unleavened bread) | Green tea without sugar | Small cup of sprouts (or) fibre content fruits | 2 to 3 chapattis(numbers depend on your intake but not more than 3) |
| Day 2 |
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| Day 3 |
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| Day 4 | Hot lime juice with honey (or) green tea without sugar | Protein meal* | 1 medium cup of wheat rice + 1 chapati+Steamed veg or veg salad |
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| A cup of veg salad +2 chapattis | A cup of veg salad+2 chapattis |
| Day 5 |
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| Day 6 |
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| Day 7 | Green tea | Protein meal* | 1 medium cup of wheat rice (or)2 chapattis + 1 cup of raw veg salad |
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| A small cup of sprouts(or)A small cup of fiber containing fruits | Protein meal* |
| Day 8 |
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| Day 9 |
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| Day 10 |
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Here is a Quick Recipe for Homemade Protein Shake
Ingredients you need:- 120 ml of skimmed milk
- 120 ml of soy milk
- 3 spoons of oat meal
- Cardamom or vanilla essence
Step 1
Add 120 ml of skimmed milk, 120 ml of soy milk, 3 spoons of oat meal and 1 drop of vanilla essence or 2 cardamoms into a blender together.
Step 2
Blend the mixture for 60 seconds and drink it immediately.
This is the most commonly followed recipe of protein shake. However, you can try and explore other options as well. The idea is to intake protein. Now how you do it, we leave that up to you.
HOW IT WORKS:
- Hot lime water with honey (or) Green tea when consumed on an empty stomach, regulates metabolism. Hence they help in reducing weight. This makes it necessary to consume it as a part of the weight loss program.
- Consuming oats or protein meal helps control and reduce your calories intake. Again, these food items make for a healthy and nutritious breakfast. At the same time, they are good source of proteins which enhance weight loss. Protein helps keeping you full for longer. This helps control your untimely hunger pangs.
- The first three days’ calendar requires you to make moderate changes to your normal routine. There is a reason behind this. It’s difficult to change your eating habit drastically overnight. Hence, it is necessary to slowly minimize the food consumed and so we do over a period of 3 days. Since day one is when you start up with your weight loss program, having a cup of rice along with chapati will reduce your hunger, fulfil your carbs craving to some extent. The three different steamed vegetables will give you extra fullness with low calories.
- After three days, the food consumption is further reduced where rice is substituted with wheat rice. Wheat rice is an excellent source of fibre. This fibre helps in weight reduction and it simultaneously gives fullness. The quantity of chapati is also reduced to one. Vegetables are an essential part of a healthy diet and hence they are added more in quantity.
- Now is the time to reduce your food consumption even more. So you either have wheat rice or 2 chapatis. At this stage, your body gets used to this type of eating habit where less food is consumed.
- These same eating habits are also followed for dinner time where the food consumption is reduced day by day.
- Consuming sprouts or fruits as an evening snack helps to prevent food craving and also gives you fullness in a healthier way. This is said to enhance weight loss tremendously. Apart from the diet, exercise plays a vital role in weight reduction program. Go in for simple exercises like skipping or walking. When it comes to skipping, start with minimum 50 jumps and gradually increase it by 30 jumps every day. It is also really important to follow the water therapy (discussed at length below). Without proper water intake, your weight loss will not be easy at all!
1. Increase Water Intake (the water therapy)
Water is a very important factor in any weight reduction program. Consumption of water cleanses the toxins from the body in the form of urine. Drink about 4 to 5 litres of water every day.
Different bodies have different requirements of water. A simple way to track how many litres of water your body needs in a day is to divide your weight by 20. The result you will get from this equation will give you the litres of water you must consume every day. For example: If you weigh 70 kilos, then dividing it by 20 gives 3.5 as result. So you must drink a minimum of 3.5 litres of water every single day. This is an essential step for weight loss in 10 days.
2. Green Tea Instead of Coffee or Tea
Drinking a cup of hot green tea every morning on an empty stomach can cleanse the toxins in your body. It can also help reduce the problem of constipation. Green tea has low calories and starting your day with it instead of tea or coffee is very good tip for weight loss.3. Hot Water With Lemon and Honey
Hot water with lemon and honey is a great trick for losing weight. To make:
- Mix a spoon of lime juice and half a spoon of honey to hot or lukewarm water.
- Drink this every morning on an empty stomach to aid your weight loss in 10 days.
4. Reduce The Intake of Carbohydrates
Rice contains a lot of calories and carbohydrates in it. Reducing the intake of rice can reduce weight to a great extent. If you want to lose weight, it is essential to reduce these carbohydrates intake ta a great extent.5. Increase Protein Intake
Protein is a muscle builder that can effectively reduce the fat in our body. It can also convert the loose fat into muscles. Increase the intake of protein and replace carbohydrates food with protein food.6. Increase Fiber Intake
Soluble fibers are a great source for reducing weight. Consuming foods that contain soluble fibers will shed the weight by reducing the bad cholesterol in your body.7. Avoid The Problem of Constipation
Constipation can delay weight reduction process a lot. This is because the toxic and waste components are not flushed out from your body. Make sure you keep your system clean and toxin-free.8. Avoid Junk Food
Want to lose weight in 10 days? Avoid junk food. completely! Junk foods like pizza, burgers, sausages, etc. do not contain any nutritive value. All they offer is fat and added weight. Junk food is the most common factor for putting on weight. Steer clear of these items.
9. Soy Protein
This protein is a plant-derived protein and helps in weight reduction as its low in fat. Adding the right amount of soy protein to your diet can help you reduce weight further.10. Protein Meal Twice a Day
A meal that is rich in protein can promote weight loss enormously. So it’s necessary to consume a protein rich meal at least twice a day. Preferably have it for your breakfast and dinner. It can either be protein shakes or salads that are rich in protein.11. Consume Calorie-less Food
The trick to losing weight in ten days is to consume calorie-less food to reduce weight. Add boiled food to your diet and avoid foods that are sweet, rich in fats or fried.12. Get Rid of Food Craving
Food craving is very common and an uncontrollable factor among obese people. Never consume snacks or food when you have food craving sensation. Instead, drink plenty of water to avoid it.13. Prefer Sprouts to Snacks
Boiled sprouts are rich in nutrients and have fewer calories. They can be consumed twice a day for brunch or in the evening time 2 hours before dinner. They provide you better nutrients than any other snack. Plus they aid your weight loss.14. Not More Than 3 Meals a Day
Never consume more than 3 proper meals a day. And most importantly, only the meal for your lunch can be heavy; whereas your breakfast and dinner should always be light. This is one of the most important tip on how to lose weight in 10 days naturally list.15. Proper Exercise
Working out is very important to lose weight and the simple equation to stay fit is: Proper diet + work out =FIT. You need not necessarily hit a gym to work out. You can start it at home with simple exercises like sit ups or skipping for about 10 -15 minutes a day. You can also go for morning or evening walks and jogging.16. Consume Fruits with High Water Content and Less Calories
Fruits and vegetables like water melon, cucumber, and papaya have very less calories. They can be consumed for brunch or in the evening as salads as they make you full. These fruits are best suited for weight loss as they have more water and lesser calories.
17. Avoid Carbonized Drinks
Any carbonized drinks or beverage must be avoided during a weight loss program. Instead of these carbonized drinks, try and have lime juice, green tea or tender coconut water.18. Keep a Count of Your BMI and BMR
Check your body metabolic index (BMI) and body metabolic rate (BMR). This gives you the amount of calories you should consume and the amount of calories that are burnt in your body – giving you a better clarity of your body system.19. Avoid Red Meat
Red meat is highly dangerous as it not only leads to obesity but also diseases like cancer. So avoid it at all costs during your weight loss program and otherwise also.20. Avoid The Three White Poisons- rice, Sugar, Salt
Rice, sugar and salt MUST be avoided in your diet to the extent possible. You cannot totally avoid these but you sure can control their consumption quantity.21. Prefer Salads For Juices
Liquid foods like juices get digested quickly where as salads stay in your body for about 6 hrs, making you feel fuller for long. Consume salads instead of juices but do not add bananas, pine apple, jack fruit or any other calorie rich fruits to your salad.22. Maintain Your Sugar Level
It is necessary to maintain your sugar level at 140. If your sugar level shoots up more than 140, your pancreas produces more amount of insulin to convert the sugar into fat. This happens each time you consume food. So in order to control this, you should consume foods that maintain your sugar level.
23. Never Skip Your Meals
When you skip your meal thinking that you might lose weight, you actually gain weight. This is because the hunger stays in your body and the next time you consume food, you end up consuming twice the quantity. This is also another important tip for you to abate the worry on how to lose weight in 10 days naturally.24. Reduce Your Food Consumption to 1/3 of What You Consume Now
It is clear that the food that you are consuming now leads to obesity. So you will have to reduce this quantity to one third. If your hunger still persists, consume fiber-rich fruits or vegetables as your dessert.25. Do It Now!
Last but not the least, do not postpone! Some get tempted by food or have no time to start the weight loss program. Remember that it’s now or never. Start your weight loss program and strictly stick to your diet.You must make a special note of the fact that the tips shared here are extremely simple. They are quite practical in their approach and easy to follow. These tips, when followed religiously will earn the desired results within 10 days only – Something that most other weight loss programs with drastic and radical changes don’t. Just stick to these natural methods you will discover the new fitter you soon.
