20 Smart Ways To Lose 10 Pounds

Losing weight, unfortunately, isn’t a one-size-fits-all proposition. What helps one person shed pounds may backfire on another. Because we’re all so different, from our food preferences to our body chemistry, the only successful way to reach and maintain a healthy weight is to find what works for you. We’ve read the studies, the books, the reports, and the theories. We’ve been talking to experts and trying to keep ourselves trim for years. There probably are a million ways to gain 10 pounds, but here are 20 smart ways to lose them.
1. Water yourself. A recent study proved that dieters who guzzled plenty of water lost more weight than those who didn’t.
2. Eat sparingly. Divide your normal portion by two and save the rest for later. You are likely to feel full on less food than you think.
3. Go meatless. In general, vegetarians have lower body weights than their meat-eating peers. Follow their lead — at least until you drop a few pounds.
4. Go vegan. Vegetarianism not helping you lose? Take it to the next level by swearing off eggs and dairy too. Cheese can be a diet killer.
5. Consume more fresh foods. Eliminate all packaged foods and eat only fresh ingredients you’ve prepared. No bags, boxes, cans, or cartons allowed.
6. Diet 2 days a week. If you can’t stick to a program all the time, try slashing your calories to 650 a day just 2 days a week and eating normally the other days. A recent study suggests this offers protection from breast cancer as well as assistance with weight loss.
7. Not so sweet. Everyone knows sugar isn’t healthy, but when you start reading labels, you find it in unexpected places, like pasta sauce and frozen entries. Cutting the sugar out of your diet will mean healthier meals overall.
8. Cut the flour. The short-term elimination of floury foods like white bread and pastries can efficiently kick-start your weight loss plan.
9. Be virgin. Alcoholic beverages are some of the emptiest calories out there. Replace them with water, and the weight comes off.
10. Walk 2 minutes out of every 30. Short walking breaks add up to weight loss.
11. Fidget more. Studies show that fidgety types burn significantly more calories than their stationary peers.
12. Sleep it off. Recent studies have shown that those who don’t get enough shut-eye eat more and reach for more fattening grub than people who get plenty of rest.
13. Get it on. Thirty minutes of sex burns at least 60 calories for a 150-pound woman.
14. Eat at home. Meals eaten away from home have 134 more calories, on average.
15. Start a blog. The weight loss blog is practically a literary genre. Start one, and you aren’t just losing for yourself. Your public needs you.
16. Tweet your weight. Some call it the #humiliation diet, but many credit the accountability for their weight loss success.
17. Lose to win. Bring a taste of The Biggest Losers to your own gym, work, family, or circle of friends for extra motivation.
18. Veg out. Fill two-thirds of your plate with vegetables, which are fewer calories dense and more nutritious than any other type of food.
19. Go nuts! A recent study found that dieters who snacked on shelled pistachios shed more pounds than those who ate other snacks, even though they contained the same amount of calories.
20. Grapefruit diet. A recent study showed that eating one grapefruit daily helped 58 percent of subjects to lose weight.

Top 10 Easy Weight Loss Tips

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate) / BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR – 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tool: Use our online Calories Calculator to calculate how many calories you need every day.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

Purchase fresh foods and avoid highly processed foods.  I called out highly processed foods (I call them HPFs in short) as the real culprit of obesity, not meat or carb. HPFs and fast foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don’t be overly restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Read more: Understanding Food Labelings

Tip 8: Watch for the sugary drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full.  I reviewed various drinks sold widely commercially.  I found that some drinks, like milkshakes, are calorie-bombs with over 1000 calories!

Read more: 5 Myths about Drinks

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

How To Lose Belly Fat In 7 Easy Steps

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  There are a lot of gimmicks and infomercials around about how to get rid of that pesky, unflattering belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the extra baggage go away.

• Exercise for weight loss. Aerobic Workout will facilitate fat loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you Workout, regardless of your body shape or size. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is working to change that. Aerobic Workout is key.

• Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular/aerobic exercise w/ resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines, or resistance bands.

• Reduce your calorie consumption, and swap out certain foods for others. Unless you restrict your calorie intake, you’re not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you’ve already consistently restricted your calorie intake. For example, consuming an avocado after eating an entire bag of chips isn’t going to assist you get rid of belly fat; in fact, it’ll probably make the problem worse.

• Switch out refined grains for whole grains. In a scientific study, people who consumed all whole grains (in addition to 5 servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains shifts the glucose and insulin response in your body, which stimulates the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).

• Consume the better fats. Studies indicates that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans, chocolate) can keep the accumulation of both types of belly fat. Some experts argue, though, that it’s not that these fats specifically target abdominal fat in any way; it’s that anyone will likely lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is commonly the 1st to go.

• Get more fiber in your diet. Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat. Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don’t start to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake. Leave the skin on. Incorporating more fruits and vegetables into your diet will add fiber, but only if you take the skin, because that’s where all the fiber is. So don’t peel those apples before you eat them. If you’re taking potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It’s also worth knowing that keeping the skin on potatoes when you cook them will aid keep more vitamins and minerals in the flesh. Just don’t eat any parts of skin that are green. Eat more split pea soup. Split peas is a fiber “power food”. Just one cup of them contains 16.3 grams of protein.

• Motivate yourself by realizing the risks associated with belly fat. Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked w/ belly fat can aid motivate you. Belly fat is associated with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat, the fat you can’t see or grab that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t assist. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, putting the stage for Type 2 diabetes.

5 Little Known Ways for Quick Weight Loss

When it comes to weight loss, selecting your foods can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s what experts recommends that will promote weight loss
1. Reduce Fat
With regards to fat, the research is clear: Diets too high in fat promote overweight. You should strive to consume no more than 25 percent of your calories from fat.
2. Don’t Be Too Sweet
Numerous studies have linked table sugar to increased calories consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more of everything. Not only that, but sugar also make your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue.
3. Drink up
If you want to keep your nutrients in balance, you need to drink plenty of unflavored water everyday. Water not only act as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and waste out of cells, so the body functions properly. As a rule of thumb, you should drink a half ounce of water for every pound of body weight daily, unless you are very active in which case you should increase your water intake to two-third of an ounce per pound of body weight daily.
4. Fill Up On Fiber
You can curb your hunger by increasing your daily intake of fiber, which is filling, so you feel full but eat less. To do that experts recommend eating more fruits, vegetables and whole grain cereals.
5. Get treatment For Food Allergies.
Some researchers believe that overweight is the result of craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what these food triggers are and eliminate them from their diets. There are specific food allergies that trigger uncontrollable craving and bingeing. It is a common problem in over-eaters. If you suspect that food allergies might be part of your problem, see an allergy specialist to help you identify the offending items.

For more info on how to lose weight easily, the 7 days blast belly fat program is the what you need. You will discover the 37 foods that will help you to shed ugly fat in 7 days or less.

The Biggest Secret of Successful Weight Loss