10 Tips to Drop 10 Pounds in 3 Weeks, From Celebrity Trainer and Influencer Paulina Hefferen
Who do Hollywood stars turn to when they want to lose weight and get into the best shape of their lives? Paulina Hefferen, a trainer and nutritionist, recently helped Selling Sunset star Heather Rae El Moussa get back into shape after having a baby. Paulina has helped hundreds of women lose weight and transform their bodies and lives via healthy habits, and according to her, losing weight shouldn't be hard. "10 tips to drop 10 pounds in 3 weeks," she writes in the post. Keep reading and learn about the easy changes you can make to your lifestyle that will enable you to lose weight fast. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tips.
Hydrate
Her first tip has to do with hydration. "Drink 1 gallon of water per day," she writes in the post. "Water can suppress appetite." Hydration also helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues, reveals the Mayo Clinic. "Water alone will not produce weight loss, and it will only very temporarily suppress appetite," notes Collingwood. "Of course, I encourage people to drink water, but 80-100 ounces is plenty. You don't need a whole gallon."
Don't Skip Breakfast
Paulina doesn't encourage intermittent fasting. "Eat breakfast!" she says. "This will help balance blood sugar." Collingwood is "a huge believer in breakfast to get the metabolism started for the day," she says. "It is also an opportunity for some really good nutrition from whole grains to dairy to protein to fruit and more."
Related: Becky Greenan Reveals 5 Upper and Core Exercises That "Hit Every Muscle in Your Upper Body"
Don't Drink Caffeine on an Empty Stomach
While coffee offers health benefits (the Cleveland Clinic maintains it helps improve memory, mood, reaction times, and mental function), "Don't drink caffeine on an empty stomach to avoid cortisol spike," Paulina says. "Every individual is different in their response to caffeine, but in general, caffeine will cause a rise in cortisol regardless of whether it is consumed on an empty stomach," adds Collingwood. "If concerned, eat some breakfast with it or make it a latte with some milk."
Amp Up Your Protein Intake
Paulina also encourages amping up protein consumption. "Eat protein at every meal for satiety," she says. "You definitely want to have protein at every meal to keep you full and satisfied but also to get the most benefit from protein in terms of absorption and use in the body for repair and cell regeneration by spreading it out through the day," agrees Collingwood.
Move at Least 30 Minutes Per Day
Exercise is key if you want to lose weight, says Paulina. "Move 30 minutes per day, this can be a walk," she writes. "We are increasingly sedentary as a population, so getting up and moving at least 30 minutes each day is necessary," agrees Collingwood. "The good news is that you don't need to do all 30 minutes at one time. You can do 10 minutes at a time a few times per day to add up to 30. And more than 30 is great!"
Measure Oils, Butters, and Creamers
When it comes to fats, pay attention to how much you are consuming. "Start measuring your oils, nut butter, and coffee creamers," she says. While we do need some fat in our diet, oil, butter, nut butter, creamers, and more can add up very quickly in calories," says Collingwood. Paying attention to whether you are using a teaspoon, a tablespoon, or more can make a big difference in your overall caloric intake for the day."
Lift Weights
Don't forget about strength training. "Lift weights 3-4 days per week. Muscle burns fat at rest!" says Paulina. "If we don't continue to use our muscles, they will atrophy, and we can easily lose muscle mass as we age," adds Collingwood. "The more muscle you have on your body, the more calories you burn at rest and the higher your overall metabolism. She suggests lifting a minimum of 2 days per week, working the full body (upper body, lower body, core, back, etc) for good maintenance, "but if you are trying to build muscle, then more days is better."
Decrease Snacking
When it comes to food, focus on breakfast, lunch, and dinner. "Reduce snacking and eat actual meals," she suggests. Collingwood elaborates, recommending three meals per day and using snacks as a bridge between those meals. " But remember that snacks are small and should just provide enough to give you satiety for about an hour or two," she says. Focus on fiber, protein, or a little bit of fat in those snacks to last longer."
Sleep 7 Hours Per Night
"Sleep a minimum of 7 hours per night. This helps recovery and hormones," says Paulina. What are the health benefits of sleep? According to the Sleep Foundation sleep 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. Sleep "is essential for weight loss," Collingwood agrees, "and 7 hours is a definite minimum." She suggests aiming for 8 to 8.5.
Take Magnesium
As for supplements, "Take magnesium nightly to help sleep and improve digestion," she says. "Magnesium has been shown to help people with sleep regulation but also may help with blood sugar, muscle recovery, mood, and more," adds Collingwood.
Have a Plan
She also offers an extra tip: "Have a plan and accountability coach! This will help your motivation and success," she says. "Having a plan is key to success so you know what you are doing each day in terms of your exercise plan and food choices. Having an accountability partner, whether that is a paid coach or even just a friend, can help to keep you on track and assist in adjustments along the way," adds Collingwood.
💪🔥Body Booster: Sleep is a fundamental part of weight loss. If you are having trouble getting at least 7 hours of sleep, try taking magnesium supplements. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
