Eat well and exercise.
This is sound advice to lose weight…
…but it’s somewhat of an oversimplification.
Sometimes, we need a little more help.
These 10 secrets to lose 10 pounds will fill in the gaps, cue you in, and double your weight loss.
They’re easy to adopt, and don’t require a drastic lifestyle change.
Make sure you master all 10 ways to lose 10 pounds to achieve maximum benefits (easy!)
1. Go to Work on an Egg
Eggs are inexpensive, low calorie and are rich in protein and healthy fats making them score high on the satiety scale.
You stay full for longer and don’t suffer from mid-morning snack-attacks!
One study from the ‘International Journal of Obesity’, revealed that participants who munched on eggs for breakfast lost 65% more weight than their bagel-eating counterparts.
But what about the cholesterol?
Don’t worry: while it’s true eggs are high in cholesterol, eating eggs won’t raise cholesterol levels.
In fact, eggs actually help to increase your ‘good’ cholesterol – HDL.
So from now on, replace your usual high-carb breakfast with eggs.
Starting your day right, is the first step to help you lose 10 pounds.
2. Side Salads
Side salads are a great low-carb food swap, especially to avoid packing on those sneaky restaurant pounds.
Rather than order your usual side of fries or onion rings, opt for a fresh, tasty side salad.
Even better, if your main comes with fries, rice or mash, request salad instead.
This one simple trick, helps me avoid the all-too-common weekend and holiday weight gain.
Add cold-pressed, extra virgin olive oil for its health-promoting benefits.
It contains antioxidants which protect cells. So you live longer and look younger!
But remember, salads will help you lose weight only if they provide fewer calories than the food they’re replacing.
So when adding olive oil, spritz or drizzle. Don’t drown!
3. Ankle Weights
Want to boost your calorie burn from walking, errands, housework and even your workouts?
Just add ankle weights.
You’ll barely notice their presence, yet you’ll slash more calories, tone your muscles and increase your metabolism and heart rate.
Some people complain of joint pain and injury. But this is usually from overuse.
To avoid this common complaint, wear them on non-consecutive days and for selective activities only.
4. Drink Kola Nut Tea
If you want to lose 10 pounds, you’ve probably heard about the benefits of drinking black coffee and green tea.
You may even be aware, that it’s the caffeine in these drinks that account for their fat burning properties.
And it’s true: caffeine is a powerful weight loss tool.
Kola nut tea contains an even stronger dose of caffeine than regular tea and even coffee.
Drink it first thing in the morning to kickstart your metabolism.
It also boosts the effects of exercise and helps you burn more calories.
Studies show that a single 100mg dose of caffeine before exercise can increase your metabolic rate by 3-4% for at least an hour-and-a-half afterward.
5. Eat Vegetables (The Right
Most of us know that eating more vegetables will help us lose weight.
But again, it’s not quite as simple as just ‘eating more veg’.
And whilst it’s a step in the right direction, scoffing more veggies will not in itself cause weight loss.
Firstly, if you want to lose 10 pounds, you need to remove all the junk in your diet.
This is a vital distinction that’s often ignored.
Secondly, stick to non-starchy vegetables and avoid preparing them with high-calorie ingredients.
Starchy vegetables include potatoes, corn and peas.
Consider eating root vegetables in moderation, as these are generally higher in carbohydrates.
So how many vegetables should you eat to lose 10 pounds?
Here’s a simple rule:
Aim to cover half your plate with colorful veg for every meal.
You can fill the remaining two quarters with healthy proteins and grains.
Many people are stumped for ideas, especially when it comes to breakfast.
Here’s a list of veggies that pair nicely with scrambled eggs:
- Spring onion
- Sweet red pepper
- Red onion
6. Plan Your Water
Have one or two glasses of water 10-20 minutes before each meal and snack.
A great way to keep you hydrated throughout the day and has been shown to be an ideal strategy for curbing hunger.
Most of us don’t experience hunger cues until we’ve already lost about 2% of our body weight in water.
Dehydration also interferes with workout intensity, which makes it challenging to give it your all every time you hit the gym and can slash your potential calorie burn.
Therefore, make sure you drink plenty of water before, during and after your sweat sesh.
7. Top up Your Vitamin D Levels
A continuous vitamin D deficiency increases your risk of insulin resistance, weight gain and a greater likelihood of type II diabetes.
Natural sunlight is a free solution to keeping your vitamin D levels topped up.
If you opt for the supplement route, ensure you’re taking the correct form of vitamin D.
Cholecalciferol, or vitamin D3, is the most recommended as this is the natural form your body produces from sunlight.
8. Spice Things Up
Scientists have long admired the ability of chili peppers to generate heat within the body – and in the process, to literally burn layers of fat.
Numerous studies have linked the active ingredient, “capsaicin”, as the fat-burning component of these spicy fruits.
Perhaps the most promising of all these studies used doses that the average person would normally eat – 1 gram.
This tiny addition to your diet can not only reduce cravings for salty, fatty and sugary foods, but also boost your calorie burn.
Best of all, researchers found the effects most pronounced in participants who did not normally include chilies in their diet.
So, if you’re not a regular consumer of chilies, now’s the time to start!
You’ll also be surprised at just how versatile these fiery fat burners can be.
Heidi Allison, author of The Chili Pepper Diet, has developed 150 easy-to-follow recipes as well as “hot hints” to incorporate chilies into your diet…even if you dislike spicy food.
Alison has found that you can lose 10 times as much weight by adding chilies to your meals – a strategy that helped her lose 90 pounds!
9. More Sleep = Fast Weight Loss
Getting 8 hours of sleep each night helps to keep your hunger hormones from spiraling out of control.
These hormones are often the cause of weight gain, one of the reasons why it may not be completely your fault that your overweight.
Rooted in our primal past, and designed as a survival mechanism, hunger hormones send powerful signals to our brain to make us gain weight whenever we have the chance.
Not to lose it!
Clearly, unchecked levels of hunger hormones can easily sabotage willpower and motivation to lose weight.
Therefore, ensure lack of sleep is not the reason behind your cravings by getting 8 hours of sleep every night.
10. Go Nuts
Just a couple of handfuls of fresh tasty nuts each day will provide the correct amounts of fat-busting minerals, calcium and magnesium.
They’re also rich in healthy fats, protein and fiber, all of which help you feel full for longer!
Nuts are the ideal portable snack, so always keep a pack handy when you’re at work or on the go.
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