Losing weight shouldn’t take over your life or compromise your health—the truth is, losing weight is simpler than you might think. The key is to stay committed to the steps that help you build a healthier lifestyle. Take things slow and steady, and change your habits—when and where it matters—to give your body the best care it deserves. Try the following proven and effective 10 easy steps and you’ll see yourself lose 10 pounds very quickly.
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. Drinking water before a meal is one of the best ways to prevent overeating. A study published in 2009 found that adults drinking water before a meal lost 44% more weight during a 12-week period.
2. Add protein to your 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. Fats and proteins, on the other hand, are harder to break down—they help you feel fuller for longer.
3. Have healthy snacks readily available all the time.
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 the fat with HIIT workouts.
Give your metabolism a major boost with high intensity interval-style training. Interval training is incredibly effective when it comes to weight loss—it keeps your heart rate elevated and great for burning stubborn belly fat. Moreover, research suggests that you continue to burn calories for up to 24 hours after the workout ends. Incorporate two to three interval workouts in your week and you’ll lose 10 pounds before you even know it!
5. Control 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.
6. Never skip a meal.
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—and we would then 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.
7. Stay away from all 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. 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 and your metabolism will keep humming.
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. These days, most, if not all smart phones come with pedometers to track your steps (or you can simply down load an app). Aim to reach 10,000 steps each day—it’s actually easier than you think!
9. Don’t forget to lift weight.
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. Start each meal with a healthy portion of vegetables.
Fresh veggies and healthy vegetable recipes offer a low-calorie way to fill your stomach before you hit the meal’s protein and carbohydrates. Similar to drinking water before a meal, starting with vegetables helps you eat fewer calories.
And those are my 10 doable small steps for healthy long-term weight loss. If you’re looking for a step-by-step, day-by-day plan to losing weight, you should consider the 4 Week Diet system—it is a new groundbreaking approach to weight loss that is having a lot of success for women dieters of all types. Unlike any other diet plan, the 4 Week Diet system focuses on helping you control 4 hormones (ghrelin, insulin, cortisol and adiponectin) that have a direct impact on weight gain and weight loss. Women who have been on the 4 Week Diet have reportedly lost up to 32 pounds in just 28 days—and the best part is, this plan works without millions of restrictions. See the 4 Week Diet Plan now.