6 Easy Ways to Lose 10 Pounds By Summer
Are you looking to lose 10 pounds fast? Gillian Ferguson of The Macro Method is a women's nutrition coach and social media influencer "Helping you ditch diets & transform your body through macros, movement & mindset," she maintains on her page. In a new post, she reveals 6 easy ways to lose 10 pounds by summer. "If you're wanting to lose some weight for summer (& beyond!), here's what to do," she writes in the post. Body Network's Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
She starts out by prefacing that quick fixes won't work. "There is no magic pill, overnight fix, 6 day challenge that is going to get you where you want to be. So only keep reading if you're ready to do the damn thing," she says.
1. Prioritize Protein
Her first recommendation is to prioritize protein. "30-35g per meal and at least 10-15g per snack," she suggests.
"Protein keeps you full, and it burns more calories digesting it than carbs and fat," explains Body Network's Resident RDN, Tara Collingwood, co-author of the Flat Belly Cookbook for Dummies. "It is also really important to assist in maintaining muscle mass as you're trying to lose weight."
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
2. Amp Up Fiber Intake
Second, she recommends amping up fiber intake. "Aim for 25g of fiber daily. I've been calling this the 4th macro – it's that important," says Ferguson.
"Fiber is literally indigestible plant matter, but your body tries to digest it while in your stomach and intestines, which keeps your body busy and feeling full while it's doing this," explains Collingwood about how fiber works. "Fiber also helps you poop and is prebiotic, which means the good bacteria in your gut feed on it, which keeps them healthy and happy."
3. Walk More
Next, Ferguson recommends walking more. "Fire up your metabolism & ⬆️ your NEAT by making your step count a non-negotiable! 8,500-10,000 steps daily," she says.
"Walking even for a few minutes several times a day can boost metabolism instead of sitting at a desk all day long," agrees Collingwood. "The more steps you take the more calories you burn. Walking is easy on the joints and is very simple to do!"
RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
4. Lift Weights
Next, Ferguson recommends weight lifting. "4 x week strength training sessions – even 30 mins each – to build muscle," she writes. "The more muscle we have on our bodies, the more calories we burn even at rest. Win-win."
"As stated, the more muscle we have, the more calories we burn. Muscle keeps your metabolism higher every minute of the day, even while you are sleeping!" agrees Collingwood. "Muscle also supports your joints, helping to prevent injuries and falls and keeping you mobile and out of the hospital."
5. Sleep
Next, she suggests getting more sleep. "We need rest and recovery just as much as we need steps & weights. Life is just harder when you're tired," Ferguson says.
"Sleep helps to control important hormones that control appetite and fullness as well as reducing stress hormones and repairing the body from exercise to prevent injury," explains Collingwood. "It also improves energy levels and mood."
RELATED: 15 Surprising Foods That You Can Eat to Lose Weight
Drink More Water and "Cool It On the Booze"
Hydration is also key, says Ferguson. This isn't just drinking more water but also cutting out alcohol. "And while you're at it, cool it on the booze, sis," she recommends
Collingwood agrees. "Thirst can sometimes feel like hunger, but staying hydrated also helps with every single body process from digestion to circulation to energy," she says.
"Alcohol is just empty calories that don't contribute any nutritional value and can, in fact, be detrimental to health for many reasons, including increased cancer risk," says Collingwood. " It also decreases inhibitions, and people tend to eat more calories when they are drinking alcohol."
💪🔥Body Booster: "There's no winging it when it comes to fat loss. You need a plan. Things like pre-planning your meals, scheduling your walks + workouts, and figuring out how to get to bed on time … all take some thought + strategy. But as you're building these habits that seem hard at first, soon they'll be second nature, and the return is 100x 🧨 because you're setting yourself up for LIFE," says Ferguson.
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