10 Quick and Simple Steps to Losing 10 Pounds of Fat, According to a Metabolism Expert
Do you want to drop 10 pounds fast but aren't sure how? Tim Burmaster is a body transformation coach and metabolism expert who founded Metabolic Upgrade. In one of his viral YouTube short videos, he explains that losing weight fast is a lot easier than you would think. "Do you want to know how to completely transform your body in 10 quick steps?" he says in the clips, offering some diet, fitness, and lifestyle changes that will help you majorly accelerate fat loss.
Step 1: Cut Out Alcohol
"Why don't we start with food and drinks first," says Burmaster. "Stop drinking alcohol entirely," he says. Why is this a good idea? Not only is alcohol high in calories, but research has found that you are more likely to make bad food choices if you are drinking or hungover.
Step 2: Only Eat Whole Foods
If you want to lose weight, stick to real food. "Only eat whole foods you can prepare at home," says Burmaster. "No ultra-processed foods at all."
Step 3: Don't Drink Your Calories
Next, when it comes to non-alcoholic drinks, "don't drink your calories," says Burnmaster. "So, no soda and no zero-calorie drinks either."
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Step 4: Amp Up Your Protein Intake
The next step is to eat more protein, "a bare minimum of a hundred grams a day for a woman and 150 grams a day for a man," he recommends. "Grass-fed beef is gonna be the cleanest meat you could eat," he notes.
Step 5: Avoid Polyunsaturated Fatty Acids
Next, "Avoid polyunsaturated fatty acids as much as possible," he says. These are "coincidentally found in ultra-processed foods."
Step 6: Avoid Refined Carbohydrates
"Get rid of refined carbs as well," he continues. This includes cereal, white rice, white bread, chips, baked goods, and other processed carbs.
RELATED: What's Better: High-Protein or Low-Carb Diet for Weight Loss?
Step 7: Walk Three Times a Day
"Moving on to lifestyle factors," he continues. "Go on short walks at least three times a day." Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.
Step 8: Get More Vitamin D
The next step doesn't take much effort. "Get more sunlight," he says. "Since vitamin D is incredibly effective at rebalancing your hormones."
Step 9: Lift Weights
When it comes to exercise, also "switch out cardio for weightlifting at least three times a week," he recommends. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
- Develop strong bones
- Manage your weight
- Enhance your quality of life
- Manage chronic conditions
- Sharpen your thinking skills
RELATED: I Reduced My Size from 16 to 6 in 9 Months with One Simple Lunch Change
Step 10: Sleep
Finally, "sleep as much as you physically can," he says. "Make this a huge priority." What are the health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
