Lose up to Ten Pounds with these 15 Simple steps.

 

 

 

 

 

Lose up to Ten Pounds.

  

Ignore fad diets and so-called miracle weight-loss tricks. Instead, adopt these expert-approved strategies for slimming down. Small tweaks can yield big size-shrinking results.

BY MALLORY CREVELING

 

 

First step.

 

1.   Your first step toward trim and lose up to ten pounds: Keep a food diary for three days. Jot down everything-morning coffee, a bite of a cookie, two bowls of pasta. You’ll find what and when you’re over-consuming

 

2.  “Initially, change just one thing in your meal plan;” says Betty Herberger, corporate trainer for The Biggest Loser Resorts. Maybe that’s swapping one bag of chips a day for a handful of almonds or a brownie for a banana with a tablespoon of natural peanut butter. Build on those successes.

 

3.  Avoid munching out of boredom by writing down the time you eat, suggests Bonnie Taub-Dix, RDN, author of reading It Before You Eat It. Check the dock before you dine again. If it’s only been an hour and a half, ask yourself whether you’re hungry and try. sipping some water instead.

 

 4.   “People often skimp on food in the early part of the day, which is exactly when you shouldn’t,” says Frances Largeman-Roth, RDN, author of Eating in Color. It’s especially important to eat in the morning if that’s when you exercise. You need a mix of protein and carbs within 30 minutes of finishing a workout to repair muscles.

 

 

Food Type.

 

5.   Salads can be a waist-whittling lunch-with the right add-ins. Put dressing in a cup on the side and before you spear a bite, dip your fork in it, says Largeman – Roth. Make greens heartier with protein-packed quinoa or fish and healthy-fat-filled walnuts or avocado.

 

6.   Eating something in its entirety keeps portions in control,” says Largeman -Roth, “because you’re less likely to go back for more.” That means having a whole piece of fruit in place of fruit salad or one small yogurt container rather than a scoop from a large tub.

 

7.   Can you spare a mere five? Then you have time to work out. Follow Herberger’s method of exercising every minute on the “minute. D020 to 30 reps of moves like jump squats or push-ups. If that takes 30 seconds, you get 30 seconds to rest before the next round.

 

 

Reducing Calories.

 

8.   Reduce calories in any dish and still feel satiated by adding more veggies, especially to starchy foods like pasta or rice. Consider salad or soup prior to your main meal too.

 

9.   Besides enhancing overall health, drinking green tea boosts your metabolism thanks to its antioxidants. And having a caffeinated cup can up your daily calorie burn by 4%.

 

10.   It’s okay to hit the dessert table but put one sweet on your plate and walk away. “Snacking without a plate makes you magically forget those calories,” Largeman-Roth says. At home, opt for fruit or chia seed pudding: Whisk 3A cup chia seeds with Scups coconut milk and let it sit until thick.

 

11.   Step on the scale every Friday and Monday so you’re held accountable for the weekend over indulgences, advises Taub-Dix. Chart your progress on graph paper or with the Smart Scale taylorscales.com  $60 and the SmarTrack app (free, Android, iOS) to spot peaks and valleys.

 

12.   “Many people have one item they don’t want to give up, like wine or cheese,” says Linda Melone, a certified personal trainer, and health coach. “But that’s often the reason you’re not losing 10 pounds.” Ditch your “non-negotiable” item for one week and consider it a temporary change. The results may motivate you to continue to cut back.

 

 

Keep Data.

 

13.   Hang a dry-erase board on your fridge. Every night, mark down your active minutes for the day, says Herberger. Get a more accurate number with Pivotal Living Band from ( Amazon.com, $10+) By week’s end, you should have logged about 150 minutes. If you haven’t, get walking!

 

14.   Stop snacking two to three hours before bed. “It’ll help your digestion and improve your sleep, plus you’ll wake up hungry, so you’re not tempted to skip breakfast,” says Melone. Also, consume more light bites throughout the day so you’re not starved by dinner- making you more likely to nibble late at night.

 

15.   We’re all allowed setbacks, even sneaking that piece of cheesecake you couldn’t resist or choosing your bed over the gym in the a.m. Don’t sulk in those moments or you’ll end up with ” more bad days. “Think of each minute as a new minute,” says Herberger.

 

Finally, Swap that post-lunch cookie for a juicy apple to cut cals and lose up to ten pounds.

 

 

 

 

 

 

Low Carbohydrate Diets meals for Lose Weight.

 

 

 

Low Carbohydrate Diets.

 

Our body needs carbohydrate, but to lose weight, we can cut down on carbohydrates. Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice, and many snack foods.

The USDA changed the old food pyramid and replaced it with one that emphasizes whole grains over refined carbohydrates.

In the meantime, Americans are trying to lose those extra pounds. In the US about 45% of women and 30% of men are trying to slim down.

A low-fat diet is one way to drop the pounds, but today, many Americans – one-third of those who are trying to lose weight – is cutting the number of carbs they eat to slim down. And many find it easier to jump-start weight loss on a low-carb diet.

Low Carbohydrate work too much of our food we eat today contains too much refined carbohydrate, and that can wreak havoc on our bodies and causes weight gain.

 

 

Carbohydrate.

 

All carbohydrates, which include fruits, vegetables, pasta, grains, and bread contain sugar.

When you eat refined or processed carbohydrates, your body will quickly convert the sugar into glucose.

When you’ve eaten a large amount at one time, your body produces more glucose than it needs, and the excess is stored as fat.

Unrefined carbohydrates, such as whole grains, beans, and whole fruits and vegetables, contain fiber that helps your body.  Absorb the food more slowly which results in less being stored as fat.

The hormone that transports glucose into the cells is insulin. When the body can’t handle the glucose in the blood anymore, it results in type 2 diabetes.

Most people will have an insulin response to a carbohydrate that causes to gain weight easily when we eat too many of the wrong type of low carbohydrates.

The rest of us are genetically blessed and can eat what they want without gaining weight.

 

 

Thoughts or Reasons.

 

One reason low-carb diets seem to work is that it keeps away the hunger feeling longer than low-fat diets.

Eating more protein and controlling blood sugar levels help you feel fuller. Besides having a positive effect on blood sugar levels, low-carb diets also proved to lower the risk of heart disease.

An even better benefit of eating fewer carbs is a flatter stomach. Insulin causes fat to be stored in the belly, and belly fat is related to heart disease and diabetes. When you eat a diet that controls your insulin level, you will get a slimmer middle.

 

 

What is the minimum level?

 

We can’t leave out carbohydrates altogether, because we need Low carbohydrate for our brain. Otherwise, we lose concentration, we feel fatigued, and we experience mood swings.

The Institute of Medicine in Washington, D.C., which sets the daily intake of nutrients, advises getting 130 grams of carbohydrates daily. Americans are usually getting double or triple that amount.

The type of Low carbohydrate you eat is just as important as the amount. That is the reason why Americans are the fattest nation in the world. They are eating the wrong type of carbohydrate in the wrong amount.

The following guidelines will help you to choose the right carbs in the right amount to lose weight.

Limit your meals to 500 calories or less. Eating more than 500 calories in one meal will create an insulin response in the body that leads to weight gain.

 

Image result for low GI foods

 

 

Select Low-GI foods: 

 

To lose weight and avoid type 2 diabetes, it’s better to select foods with a low glycemic index, because they create a gradual rise in blood sugar.

Choose artichokes, peppers, apples, old-fashioned oatmeal, and kidney beans. Intermediate-GI foods include sweet corn, rice, and beets.

Foods that have a high GI and that will make your blood sugar spike fast include: bagels, French fries, and mashed potatoes.

Look for lean cuts of meat London broil, top round, sirloin, and T-bone steaks are good options for a low-carb diet. Pair the steak with low-GI sides, like baked sweet potato and broccoli rabe, and you have a perfect low-carb dinner.

Eat the way Mother Nature intended Fat wouldn’t stand a chance if we avoided processed foods. And eating only the carbohydrates that Mother Nature gave us, such as fruits, vegetables, and whole grains.

Mother Nature never made white rice or white pasta. So, choose brown rice, whole-wheat pasta, and bread and other whole grains, such as barley and oats.

Top your meal with a glass of wine or beer Wine has only 2 to 3 grams of carbohydrates in a glass.

 

 

Conclusion:

 

Some experts believed beer contained maltose, sugar with the highest GI; but they’ve recently discovered that the brewing process eliminates the maltose.

Twelve ounces of light beer only contains 6 grams of carbs while a can of regular beer carries about 13 grams of carbs.

Our body needs low carbohydrate, but to lose weight, we can cut down on carbohydrates. Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice, and many snack foods.