It’s time to say goodbye to the extreme fads and convoluted diets.
Losing weight shouldn’t consume your life or put your health at risk.
Rather than adopting an overly complicated approach, focus on these 10 straightforward and proven steps to shed 10 pounds.
The reality is that losing weight is much easier than you may have thought.
The essential aspect is to remain dedicated to developing healthy habits that support your weight loss journey.
Take it slow and steady, and gradually integrate changes into your routine that will provide your body with the care it deserves.
1. Drink more water
Plain water is the best weight loss superfood. It’s completely calorie-free, yet helps you feel full and prevents cravings. Additionally, water flushes toxins from your system, including those that cause bloating and constipation.
A recent study found that adults drinking water before a meal lost 44% more weight during a 12-week period. Drinking water before a meal is one of the best ways to prevent overeating.
2. Eat protein for breakfast
Another easy step to lose 10 pounds is to maximize your morning meal with protein! A good breakfast includes healthy protein sources. Think of things like nonfat Greek yogurt, whole eggs or egg whites, or lean turkey.
Research suggests that replacing a grain-based breakfast with a meal of protein and healthy fats helps you eat less throughout the day.
Simple carbs, such as those found in white bread and cereals, metabolize quickly, leaving you starving by lunch time. This makes it more likely that you will overeat or reach for the snack drawer.
On the other hand, fats and proteins are harder to break down. They help you feel fuller for longer.
3. Pre-pack healthy snacks
Snacks help keep your energy levels up and prevent blood sugar dips.
Nevertheless, if you’re making frequent trips to the vending machine at work or school, you could be unknowingly loading up the calories.
Keep healthy food around so that you don’t have to reach for the chips and candy.
The most effective snacking strategy is to prepare nutrient-rich snacks into serving size portions. You can grab-n-go a pack no matter how busy the day gets!
4. Burn fat with Tabata style workouts
Give your metabolism a major boost with interval-style training. Interval training is incredibly effective when it comes to weight loss.
Incorporate two to three interval workouts in your week and you’ll lose 10 pounds before you even know it!
Interval training is an effective weight loss tool because it keeps your heart rate elevated. It’s great for burning stubborn belly fat.
Additionally, research suggests that you continue to burn calories for up to 24 hours after the workout ends! Not bad at all.
5. Measure your portions
Whether you’re enjoying dinner or noshing mid-afternoon, get out that measuring spoon or cup and measure out the recommended serving size.
When we eyeball portions, we tend to err on the side of extra food.
In fact, a cup of popcorn or chips might be a whole lot smaller than you realize. Don’t be surprised if you’ve been accidentally eating two or three portions at a time.
Measuring your food adds an extra step to your meals, but it’s an easy change that has maximum impact on the waistline. It’s one of the best changes you can make to lose 10 pounds.
6. Ditch the processed foods
Give your body the nutrients it needs to lose weight. Ditch the processed foods! This includes boxed dinners, bagged snacks, and refined grains (I’m looking at you sugary cereal!).
Instead, focus on clean foods filled with nutrients.
Start the day with some whole eggs and veggies. Snack on apples and clementines.
Your body will quickly start feeling more energized.
7. Don’t skip meals
It’s common for people trying to lose weight to skip meals. The problem is that when your body starves, it starts craving sugary, fatty, calorie-packed foods.
One skipped meal of whole grains and proteins means you might end up doubling the calories at dinner.
We often justify our bad choices, thinking that since we skipped lunch, we can get that milkshake and those extra large garlic fries guilt-free.
When you actually do the math, it turns out your skipped lunch cost you progress.
To maximize weight loss, commit to eating three healthy meals and two nutrient-filled snacks daily. While this might vary from person to person, this general guideline is a good place to start.
8. Keep moving
You don’t need to break a sweat with a workout to burn calories. Take every chance you can to move your body. Crank out a few sit-ups during a TV commercial rather than staying on the couch, walk to a colleague’s office instead of sending a text, and take the stairs rather than the elevator.
There are several good ways to track your movement throughout the day. Fitness watches are some of the best known. Nevertheless, you don’t need to spend hundreds of dollars to get moving. Most smart phones come with pedometers to track your steps. Aim to reach 10,000 steps each day.
9. Add weights to your workout
Adding weight to exercise forces muscles to work harder. In turn, that burns more calories and raises the metabolism for more efficient fat burn.
Your body uses more calories to maintain muscle than it does to maintain fat tissue. What this means is that two people weighing 150 lb. might not burn the same amount of calories throughout the day. The person with more muscle mass burns more calories.
Increase your muscle mass to raise the number of calories you burn while at rest. It’s the diet-free way to lose weight!
10. Get proper sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient and poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full – double whammy.
So, sleep more and sleep well.