How to Lose 10 Pounds in a Week

A woman in los angeles trying to lose 10 pounds in a week

How to Lose 10 Pounds in a Week

Losing 10 pounds in a week is an act of courage, is an act of willpower. Losing weight is a mental game not physical.

You start your day you are overweight and say: I must lose weight fast!! That is a start.

You are in the first phase of the Journey. You know you want to, but your bad habits are there.

Then you became overwhelming; you do not know where to start. Do not stress yourself. Have patience. Your #1 mental block is you want to lose weight right here right now. It does not work that way. There are many types of research that state when you lose weight too fast you do not lose fat, you lose tissue and water.

You will lose those pounds with this healthy habits. Own this habits. You can do it. Remember is a mental thing, not physical.

1. Water, Oh Water

Drinking water cleanses your body of excess, help to boost your metabolism, and acts as an appetite suppressant. Recommended doses of water intake daily. The best advice because we are unique persons is to drink water according to your weight.

For example:

First step: Know your weight. This point makes sense because of the more a person weights, the more water he needs to drink.

Second step: Multiply by 2/3. Let’s see this example. A person with a 160 pounds would multiply by 2/3, so he should drink 107 ounces of water every day.

Third step: Activity Level.  If you work out every day for 30 minutes, you need to drink 12 ounces of water every day. So 40 minutes means 16 ounces of water every day.

2. Control what you eat

To lose weight fast and quickly you need to control what you eat daily.  When you do that efficiently, you will notice some immediate difference on your skin and in your overall body.

3. Consume more protein and fewer carbs.

A low-carb diet meal plan, low in carbohydrates is beneficial to lose those 10 pounds in a week. Avoid sugary meals or bread. Instead, eat real foods with sufficient protein, add some vegetables, and you are good to go. Studies show that low-carb diets produce to lose weight efficiently.

Check the 7-DAY LOW CARB MEAL PLAN. This one is so effective.


4. Detox water

Detox Water is becoming a favorite technique to lose weight. Not only you can drink water for this purpose alone. When you drink detox water, your body expels toxins more naturally, and everyone likes to drink water because it tastes excellent.

5. Lemon

As soon as you wake up drink the juice of three lemons in a cup of warm water. Research shows us that by doing this on an empty stomach, it will boost your metabolism naturally.

This method detox as well as purify your body.

6. The Dukan Diet

Based on a list of over 100 foods, as well as four specific elements:

Attack

This phase focus to lose 3 to 4 pounds in 7 days by accelerating the metabolism of the individual. You can eat what you pleased of the 67 protein rich foods.

Cruise

This phase allows you to gradually reach your weight goal by adding to the protein 28 specific vegetables.

Consolidation

This phase helps you to prevent weight gain. You are allowed to eat fruit and cheese.

Stabilization

You can eat whatever you like without gaining weight. You can eat protein-rich food once a week, eating oat bran daily and commit to sticking to the rule.

7. Get Enough Sleep

Set the alarm clock to go to bed early. Your body needs at least 7 hours of sleep. You must sleep, is a mandatory rule. If you do not rest enough, you can reduce the benefits of dieting. When you do not sleep the hormones that regulate whether you feel full or you are hungry get out of control.

As a consequence, you altered all of our regular cues for eating, and you gain weight.

Here are other healthy habits to change your lifestyle and lose weight.

A woman in los angeles trying to lose 10 pounds in a week

Benefits of Celery Juice on empty Stomach

Celery juice on empty stomach

Is Celery juice good for you?

First of all, what is celery? Its benefits and knowing the best way to consume it. Then some points to consider.

Yes, it is. These are the reasons why celery juice is an excellent source of minerals and nutrients that your body can enjoy.

What is Celery?

what is celery?

Celery is a horticultural plant with a juicy, thick, smooth, furrowed, and branching stem, long and cleft leaves, small white flowers. 

Celery or Apium graveolens contains a considerable amount of fiber, potassium, vitamins K and C, and folic acid. It has a bitter taste. As a general rule and to favor your body, it is said that you should consume it on an empty stomach and in the early hours of the morning.

Benefits of celery juice on empty stomach

Anthony William of the medical medium illustrates to us the benefits of celery juice by suggesting that we drink it on an empty stomach. There is a lot of logic to it. You have read before that the first meal of the day is quite important. Who wouldn’t like the first meal of the day to be the one that gives us multiple healing properties?

Why consume it on an empty stomach?

The celery juice cleanse ability in the liver is the principal benefit. According to Anthony; a damaged or worn out liver due to a wrong diet we choose is related to more advanced illnesses. 

So instead of metabolizing the carbohydrates with the first meal of the day, its protein, and the fat it contains, it is better to take advantage and consume the celery juice before any other food. 

Now that you know the advantage of consuming it early in the day. You can consider adding it to your diet when you read all its benefits. 

Benefits of drinking celery juice

1. Improves heart health

It contains antioxidants called phthalides, which strengthen artery walls and speed up repair within the cardiovascular system, which may reduce stress on the heart and decrease the risk of heart attack or stroke.

The development of complicated heart disease is due to inflammation in the bloodstream along with oxidative stress, but celery provides cardiovascular support by preventing these types of complications. It is one of the main reasons why scientists are so interested in the anti-inflammatory and antioxidant properties of celery juice.

2. Benefits the Circulation

With a moderate amount of iron, this juice stimulates the circulatory system and increases the production of red blood cells. It enhances the oxygenation supply to different parts of the body, improving the overall metabolic rate and organ function.

3. Prevents Cancer

It contains anti-cancer properties, helps to balance out high blood pressure levels because celery contains luteolin and apigenin, both of which help protect the body against several illnesses.

Luteolin and apigenin are two highly concentrated antioxidant compounds linked directly to anti-cancer effects. They can help seek out and neutralize free radicals, as well as reduce tumors and slow the spread of tumors in different parts of the body.

4. Protection of the Skin

With vitamins K, A, and C, this elixir can help you treat skin conditions like psoriasis, eczema, acne, plus rosacea. It can also provide antioxidants to the skin, which will help reduce the appearance of wrinkles, age spots, and blemishes.

5. Detoxify the body

Celery has antioxidants and minerals that help reduce chronic inflammation. It is also an excellent diuretic, making it possible to stimulate urine production. That means that drinking this juice every day could eliminate toxins from the body and increase urine, which means eliminate toxins, fats, and salts from the body more quickly.

6. Anti-inflammatory agent

It contains luteolin, whose anti-inflammatory properties soothe the tissues and muscles throughout the body caused by arthritis, gout, headaches, hemorrhoids, or stomach ailments.

7. Increases immunity

The celery juice contains vitamin C that stimulates the immune system to create new white blood cells. The apigenin, luteolin, plus polyacetylenes reinforce your body’s ability to defend against bacteria.

8. Regulates sleep

It has a significant amount of magnesium that produces a sedative effect. Reduce your heart rate plus blood pressure helping to relax the body to sleep better during the night.

9. Fluid Retention

It prevents fluid retention, eliminates toxins, consequently detoxifying your body, plus also helps you to lose weight naturally. It improves digestion, eliminating constipation, and acts as a gentle laxative. 

10. Digestive Tract Support

Celery juice provides digestive tract support since the pectin-based starch-free polysaccharides found in celery have anti-inflammatory power. Why? Because pectin is a molecule related to sugar that comes mostly from glucuronic acid.

An animal study showed that celery extract prevents the risk of developing gastric ulcers, commonly known as stomach ulcers, by strengthening the lining of the stomach, which controls the levels of secretions in the stomach.

According to the NIH National Institute of Health, celery may have an alkalizing effect on the body. It is possible because it contains iron, magnesium, and sodium. These minerals trigger a neutralization effect against acidic foods that your body needs for other body functions. 

Celery Juice nutrition

Enjoy Celery juice

Important fact; each celery stem contains 35 milligrams of sodium. Salt lovers will like celery juice.

It is a rich source of potassium, manganese, folate, fiber, and vitamin K, Also contains phenolic phytonutrients, such as Lunularin. 

Lunularin is a dihydrostilbenoid found in celery.

Furanocoumarins, beta-sitosterol, caffeoylquinic acid, ferulic acid, quercetin, cinnamic acid, luteolin, and kaempferol.

It also contains vitamin B6, vitamin C, vitamin A, calcium, magnesium, and copper. 

Celery Juice Diet Guide

How to make celery juice in a blender?

Cut the celery into small pieces for better ease and put them in the blender. It is preferable to drink only the celery without adding any other ingredient. 

How to consume celery juice?

Anthony William recommends consuming 16 ounces; nearly half a liter of celery juice each day; the preferred time is in the mornings on an empty stomach and then eat a healthy breakfast, all together provides the calories you will need during the day.

When is the best time to drink celery juice?

If you can’t consume it early in the day, you may want to drink the celery juice 15 or 20 minutes before your first meal of the day. If you feel any sensitivity to the bitter taste, you can combine it with the cucumber or carrot to soften the taste but try to drink just celery alone to get all the benefits. 

Does it need to be organic?

You could buy organic celery juice but is not necessary, make sure to wash all celery sticks thoroughly one by one before consumption. 

How to know if the celery is fresh?

Look at the leaves to know how fresh the celery is. If its leaves are leafy, green is fresh. When the leaves are a little wilted means the opposite, that does not mean that it has lost its nutrients. 

It has a glossy appearance. The stems are wavy green, thick, and firm in texture, and when chewed is crunchy.

A man drinking celery juice.

References

Exercises for Flabby Arms: How to Get The Best Results

A woman doing exercises for Flabby Arms

This post also shows what is the best approach for sagging arms, but also how to lose weight in general.

Do you have no confidence because of flabby arms plus wish you have more toned arms to tighten your arms?  Do you want to get rid of the excess arm fat in the back of your upper arms that makes you look old? It does not matter if you were athletic before. Saggy arms have not compassion. It looks as bad as belly pooch. One of the most important aspects is that while you strengthen your arms, you also lose weight.

The bat wings or the part that belongs to the back of your arms or triceps is a very laborious part of the body in women. As a visible part of the body, it is not at all attractive when they are saggy. But don’t worry anymore the exercises for flabby arms below you will help you.

Flabby Arms Causes
How to Get Rid of Arm Fat
Can flabby arms really be toned?
Best Exercises for Flabby Arms

#1. Triceps Dips
#2. Tricep Extensions Exercises
#3. Resistance Band Bent Over Row for Arm Fat
#4. Dumbbell Reverse Flyes – Bent Over
#5. Diamond Pushups
#6. Scissors
#7. Arm Circles
#8. Arnold Shoulder Press

Sedentarism
What to Avoid

Flabby Arms Causes

It happens that we do not exercise our triceps the proper way. Sexy arms with well-defined muscles can boost your self-esteem, but what some people don’t know about this is that it’s not that hard to get toned arms.

Bat Wings can be the result of a sedentary life, weight gaining, also one common sign could be because of aging. Agedness, as a natural process in us as people, is noticed in the level of firmness of the upper arm, as well as its elasticity begins to decrease, as do the muscle, fat and the underlying layers of the arm. It is for that reason and because of its biological changes that result in the skin in that area becoming flaccid, you can also notice visible signs such as loose skin.

Also due to excess fat accumulation. Fat is usually reserved on the back of the arms as a result muscles in this area are inactive most of the time. When we spend long periods without physical activity we burn calories more slowly due to this attitude our skin loses elasticity and collagen synthesis slows down.

We should avoid at all costs a sedentary life to live a better plus healthy life. As we age our skin stops getting the stretch, poor lifestyle choices, genetic and the absence of a healthy diet plan are determinant factors to this issue. Performing the workouts below will change the way you look at your arms. Remember to alternate one workout a given time.

You need to exercise regularly, plus a well balanced low carb meal plan like this one should help you to lose arm fat permanently. With these exercises you will feel your arms getting stronger, that is when you will know the routines are working.

You can do this kind of exercise anywhere, but remember you must work it out consistently. The key here as always is discipline. You may combine all the workouts on a 30-day strength training routine.

Our genes

This is likely to be the biggest determination in finding out why and when your skin will lose its elasticity, lose its shape, and form wrinkles. Now I am not saying do what you like because you can’t control your genetic code anyway.

The bad habit of smoking

It is a firm fact that this causes damage to the skin in several ways. The physical movements of the facial muscles will wrinkle the skin much more quickly than a non-smoker. Nevertheless, the fact is that cigarettes have substances that interfere with the synthesis of collagen, increasing its breakdown, while together decreasing the delivery of nutrients to the skin.

How to Get Toned Arms

Do the exercises every other day, after five weeks of cardio for 30 to 40 minutes, without forgetting to eat a healthy diet, you will lose arm fat and get well-sculpted arms.

Resistance training or Strength training is a method of physical activity that is intended to increase the physical condition of muscles by using a muscle or group of muscles to work against external resistance.

Set a sleep schedule, and stick to it with discipline. If you choose to go to sleep at 7 p.m. every day, do it, don’t make any excuses. Keep in mind your goal is to lose arm fat, but not only that part of the body. The benefit of sleeping at the same time is super effective and gives you significant advantages in your life.

Stay hydrated, drink water, for example, lemon water. Your organism requires it. Lift weights, it does not need to be a heavyweight. To start, you can do this with two 7-pound dumbbells and increase them a little bit until you feel more comfortable with the weight you chose. For instance, once the first month is over, you can switch from 7 pounds to 10 lbs. weights.

Add high-quality proteins to your daily diet, grilled meat, grilled chicken. If this type of protein is not right for you, you can consume Pea Protein. Remember to do cardiovascular exercises. If you are severely overweight, do low-impact cardio workouts to support your joints.

Boost your fiber consumption. Studies show that a high-fiber diet keeps the heart strong. It is preferable if you consume fiber during your meals, so you get the full benefit of keeping more energy through the day. The fiber maintains stable blood sugar levels.

Can flabby arms really be toned?

It should be noted that no method particularly targets arm fat. Yet it is clear that the appearance of sagging arms or as some people refer to it as “bat wings” can be significantly improved through a combination of exercises. You can do exercise that aims to tone the arms in general by adding resistance training to strengthen the muscles and tighten the arms with complete aerobic exercise with a healthy low-carb diet.

#Best Exercises to get Rid of Flabby Arms

Although there are exercises that are specific for toning your arms, the best exercise for flabby arms is the one that works for you. What do I mean by works for you? Pick one that you are comfortable with. Even though it is true that some workouts are most difficult than others, but that doesn’t imply you need to do all of them at once.  Another fact is that you don’t need to wait to start seing saggy arms to start doing some Exercises and Stretches to avoid them.

#1. Triceps Dips

This exercise target the tricep muscles is a simple but effective exercise,  Lowering and raising your body with your arms engage the shoulder muscles and also your triceps.  This is super effective among all the workouts. It will also help to improve strength and stability in your chest, back, and shoulders.

#2. Tricep Extensions Exercices

While holding your 5 lbs, dumbbells raise the arms over your chest. Bent your elbows gently. Do not lock them; gradually bend them at a 90 degrees angle while reaching the floor. Both elbows need to be on either side of the head. Go back to the start position. Repeat the process 7 to 11 times.

#3. Resistance Band Bent Over Row for Arm Fat

To reinforce a proper hip flexion, you should do perks, this type of exercise also build a firm back. You flex at the hips and not the waist. When you are a beginner, it gets a little bit difficult because this is not a typical workout position. Practice and practice then you will do it with no difficulty.

With the bands in the same place as the upright row in a hinge your upper body forward at the hips at a 45-degree angle. The start posture is with your arms hanging down, then your elbows tucked as close as possible to your body, pulling the band back towards your waist. Lowers the arms back down and repeat.

#4. Dumbbell Reverse Flyes – Bent Over

You bend forward at your hips, paralleling your torso to the floor. Do not do it with heavy weights; grab a pair of 5lbs set of dumbbells at the beginning. Next with them hanging straight down from the shoulders and your hands facing each other, bent your arms slightly.

#5. Diamond Pushups

One benefit of this modified standard pushup it that you will get the cut arms or well-defined arms. Perform diamond pushups at least three to four times a week

You get into the usual pushup posture with your hands together directly beneath your chest so that both index fingers and thumbs create a diamond shape.

#6. Scissors

You swing the arms in front of and behind your body in a motion that simulate scissors. You stand with your feet shoulder-width apart while holding the arms out the sides. Do this parallel to the ground.  Alternate the arm on the top every other swing.

#7. Arm Circles

Arm circles is an easy exercise but require practice to feel the benefits when you do it consistently.

Stretch your arms straight out to the sides, while standing with your feet a shoulder-width apart. You keep the shoulders down; it requires 30 small backward circles, then switch directions and perform 30 forward loops to feel the heat on your shoulders.

#8. Arnold Shoulder Press

An exercise for the entire muscles.  It will help you to build muscle.

You sit on an exercise bench, then with your hands facing our body and your elbows bent, take a set of  dumbbells in front of you at your upper chest level.  As you rotate the palms of your hands raise the dumbbells till they are facing forward.

Lift them until your arms are extended above you in a straight arm form.

Pause for 5 seconds, lower them to the start position while rotating the palms of your hands clockwise. Repeat 7 to 11 times.

Resistance Band

Once your sagging arms start to disappear but if you are still a woman with 200 pounds of excess weight the 6 Best Ways To Lose Weight If You Weigh Over 200 Pounds tips are useful for you to implement in your daily exercise routines.

Get a Healthy Lifestyle by Overcoming a Sedentary Life

The lifestyle we lead will produce the health we want to have in the future. It is quite common for people not to choose one type of exercise for long life. 

Sedentary means living a lifestyle without physical exercise, this includes living a very relaxed life or spending an extended period of time lying down. In the United States as well as all over the world people lose their valuable time dedicated to a lifestyle without much interest in exercising. 

We can also define sedentarism as a lack of physical activity. Less than 20 minutes a day of exercise and for less than 2 days in a 7 days period. People decide their way of living but in a large percentage, their decisions are not right. Sedentary behavior is particularly produced by the way of living, the type of food consumed, and the way of working in societies where consumerism comes first. 

Ignorance about the benefits of exercise, lack of access to sports facilities, and lack of education about the subject can influence people not to spend time exercising. 

A person is considered sedentary when his or her weekly investment in physical activity does not exceed 2000 calories. So is a person who only does one weekly activity in a non-repetitive way, so that the structures and functions of our body are not exercised and stimulated at least every other day, as required.

Physical activity is interpreted as any physical movement produced by the body muscles. Physical exercise is a planned, structured, also repetitive activity that aims to enhance physical fitness. We talk about a sport when the exercise is regulated and competitive.

The lack of exercise or sedentary life decreases the capacity to adapt to any physical activity, initiating a vicious circle. It has been proven that sedentary lifestyles are one of the 7 fundamental causes of morbidity, disability plus mortality, developing the second most important risk determinant for inadequate health, after smoking. A sedentary way of life double the risk of cardiovascular disease, type II diabetes, and being overweight. 

It is crucial to consider that the risks of living a path life are serious and attempt against one’s present life. 

What to Avoid

Recommendations not only to avoid the flaccidity of the arms but to protect the whole body.

Once you are aware of leaving behind a life in not exercising, remember that it’s not a good idea to do pre-determined exercises. We believe that training hard and fast is likely to be more effective. However you could damage your muscles. Therefore, it is vital to gradually increase your exercise routine.

Alternate Your Workout

While you may be tempted to do the same exercise daily, it is best to avoid it. For example, cardiovascular exercise every day is not helpful. Alternate days according to your workout plan. You can have one day of cardio and one day of resistance training. This will help you avoid getting stuck in the weight loss that often occurs when you repeat the same exercise every day.

Drink water

Exercising while you are dehydrated affects your concentration when you do any type of physical activity. It is not required to drink large amounts, sipping water will do the trick. This will also avoid dizziness, nausea or cramps. Many advise a special electrolytes drink to recover in a short time, but plain water replaces lost electrolytes.

Exercising without eating or on an empty stomach

This technique is common to lose weight, however exercising without ingesting any drink or food is not recommended. Your body needs food to function, this is your fuel to build muscle. If you don’t do it first you will be damaging your muscles as they will get the energy or calories from themselves.

Injuries and/or pain during exercise

It is normal to feel some pain while exercising, but what is not so normal is to have the same pain during the whole exercise session. Rest that day and attend to your pain area. If the next day the pain goes away, start your routine with light exercise to see if the pain comes back.

Finally, avoid working out like a high-performance athlete. As a general rule, if your goal is to lose weight, it’s better to do little exercise than no exercise at all, so that you stay in shape for longer.

A woman with flabby arms.