Have you looked in the mirror lately and wondered, “how did I get here?” Or maybe you pulled out your favorite outfit and suddenly it didn’t fit. Trust me you’re not alone.
Putting on a few extra pounds here and there can happen more quickly than we expect. Between work, home life and kids, finding the time and energy to knock off a few pounds can be a struggle.
Don’t worry! Here are a few things you can do to lose 10 pounds in the next 7 days even as a super busy mom.
You Have to Eat to Lose
The first key to losing 10 pounds involves nutrition and good planning. Start at the beginning of the week by planning to eat 5 meals a day (3 meals and 2 snacks). Prepare your meals and take them to work with you so you know you will make good food choices.
Each meal should include a protein and veggie. For your snacks, apples, grapefruit, nuts, seeds are really good. Start each day by drinking 16 oz. of water and don’t skip breakfast. Avoid simple carbs, candy, cakes, sweetened cereals, white rice, cookies, juice, white flour and sugary drinks.
A great app to use to log your meals is MyFitnessPal. It’ll help you remain focused on your calorie intake. You’ll be amazed at far these steps will take you on your journey of weight loss.
Just 10 Minutes Make a BIG Difference
Don’t have a lot of time to exercise? No problem! Start your day just 10 minutes earlier. You’ll be surprised what you can do in terms of exercise in 10 minutes or less. Here’s a great scientific approach to full body workout you can do in about 7 to 10 minutes before work.
Every Little Step Adds Up
When you get to work, park a safe distance from the door so you can increase the aerobic benefit. Take the stairs if you can to be sure get your 10,000 steps throughout the day. If you have a Fitbit™, Apple watch or any other fitness tracker, you can easily keep track of your steps and stay on track throughout the day.
If you can take a brisk walk during lunch, before you get in your car to go home, or take a short walk with the family once you get home. It’s a great way to spend family time and promote healthier habits.
The Hustle is in Your Muscles
Nothing burns fat like muscle, so the more muscle you have, the more effective your body is at burning calories and fat. Full body workouts give you the opportunity to work muscles several times a week. Choose a weight heavy enough that allows you to do just the prescribed amount of reps.
For example, if the exercise calls for 10 reps. Choose a weight in which you would be struggling to perform the 11th rep. Try to Rest 30 – 90 seconds between sets and 2 – 3 minutes between exercises. On your last set, try to do as many reps as you can on the last set of the exercise to push yourself.
Don’t Waste that Gym Membership!
30% of people who have a gym membership go to the gym 0 – 1 times a week. That’s not only a waste of money but also a waste of potential results. If you have a gym membership, commit to going 2 to 3 times a week.
Make sure your workout includes strength training and HIIT (High Intensity Interval Training).
Here’s what a sample HIIT workout would look like. Use can use a treadmill, elliptical, row machine or bike. Set the timer for 15 to 20 minutes. Alternate, exercising at 80% effort for 1 minute and then at 50% for 1 minute.
For example, if you are using a treadmill, set the initial speed at 3 – 4 for 1 minute. Then increase speed to 7 – 9 for 30 to 60 seconds. Repeat this cycle for 5 – 10 rounds.
This will not only ramp up your calories burning, but it has been proven to be much more effective at burning fat than steady state cardio. Not only that, a good HIIT session will continue to increase your bodies calorie burning for up to 48 hours after the workout.
Just incorporate these simple changes into your weekly schedule, you’ll see those 10 pounds fly off in no time. You will be so amazed with your results, you will feel like your day isn’t complete until you workout.