Lose 10 Pounds in a Week: Day Seven
You made it. It is day seven!
If you have followed the diet plan you should have lost 10 pounds. You should also notice that your skin and digestive system feel healthier.
You may also feel depleted from eating less food than usual. Start your day today with fruit and fruit juice to boost your energy and help you to stay focused. You're on the home stretch!
Day Seven Menu
Fresh orange and/or grapefruit juice.
Boiled rice (one bowl).
Diet soup (one bowl).
One apple and one grapefruit.
Raw vegetables (your choice).
Fruit Juice and Healthy Weight Loss
Start you day today with fruits and fruit juice. The quantity is up to you, but your goal is to keep your blood sugar up so you can stay focussed on your daily routine. Use fresh juice or make your own for the best nutrition. Best juice choices: grapefruit and orange.
As always, drink beverages about an hour before eating and not during or after your meals.
After losing weight on a healthy diet, you will want to keep the pounds off. You won't want to waste all of that hard work.
- Include fruits in your ongoing diet. The best choices are watermelon, figs, strawberries, bananas, apples, oranges, berries, and plums.
- Next, add vegetables to your diet. Eat salads full of healthy options like onions, carrots, and cucumber. Eat leafy, green vegetables. Try out all kinds of vegetables, but remember to limit potatoes.
Keep Up Your Healthy Routine
Reaching your desired weight is a great achievement, one that can be met only with a lot of hard work, perseverance, and dedication. Weight struggles are very common and many people fail to achieve their ideal weight. Maintaining a healthy weight isn't a destination, it is a journey that requires a daily routine.
While you are on a diet, you change your eating habits and exercise daily. What would happen if you maintained those new habits in your daily life? It won't be as hard as it was this week since now you are prepared and know what to expect.
Psychologists who study obesity say that there is always a reason we gain weight in the first place. If this is true, then when we are losing or maintaining weight, we should try to understand what triggers us to reach out to food for comfort. Once we understand that, it is easier to break the habit.
Exercise and Maintaining Healthy Weight
Exercise is essential to maintaining a healthy weight. We must exercise for at least half an hour each day for five days of the week. It would be easy to let yourself go back to old habits after meeting a goal, but quitting an exercise routine will result in a big setback!
All type of exercise will help you burn calories, but some burn more than others. Start with a light routine and keep your weight in check by weighing yourself on regular basis. Once a week is often enough. If you gain some weight, then you need to step up your workout and reduce calories.
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Keeping it Off: Balancing Proteins, Fat, and Carbs
One way to keep weight off is to avoid carbohydrates and boost protein consumption. Include salads, vegetable, and fruit and you will be able to create balanced meals. Remember to:
- Plan your meals ahead of time. Having a schedule will help you control what you eat.
- Don't skip meals. Getting too hungry often leads to over-eating.
- Eat moderate portions. No food will do any good if the portions are too big or small. Things done in moderation are always good. In controlled portions, even enjoy desserts and chocolates are alright from time to time.
Another effective way to maintain weight is to keep track by using the bathroom scale. Once a week is enough. Remember that:
- The key is to be stress-free. Take it easy and don't over-obsess about your weight.
Eat good carbohydrates and proteins:
- Go for lentils, black beans, and chickpeas. They are high in protein and fiber.
- When eating grains, choose whole grain bread, muffins, rice, and pasta. They are much more nourishing than white-flour foods.
Keeping It Off: Dealing With Cravings
Maintaining weight is hard work. You can have cheat days where you give yourself a treat. You earn it! After a week of staying careful with food and exercising, it is important to give yourself a little break for a day, and enjoy your favorite fattening meals—in moderation. It is important to remember to keep it fun and easy, so maintaining weight can become a part of your life and not a headache like losing weight.
If you struggle with cravings for fatty or sugary snacks, however, it is best to eliminate that food entirely. For example, if you are trying to stay away from fries, cut them out completely to stop the craving.
It is hard to have just a "couple of bites" of something you love. You will never let go of the fattening snack. The cravings will increase and one day you might lose control and have yourself a full plate of tasty fries—not a good way to maintain weight!
I am not suggesting that all snacks should be avoided, because a healthy diet should have little wiggle-room. Snack responsibly. Indulge in fruit salads and protein-packed yummy treats. Find a healthier alternative to the "bad" foods you love and enjoy them.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.