Say no to crazy fads and complicated diets! Losing weight shouldn’t take over your life or compromise your health. Instead, to lose 10 pounds focus on these 10 easy steps that are proven effective.
The truth is that 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, changing your habits to give your body 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 study published in 2009 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.
If you don’t like drinking plain water, check out these 7 Ways to Make Your Water Taste a Whole Lot Better by naturally flavoring your water.
2. Add protein power 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.
Recipes such as this Spinach and Egg Breakfast Pizza and this Skinny Breakfast Sausage fuel your body the right way.
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.
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! Put 21 Clean-Eating, Pre-Portioned Snacks on the menu. As always, check out the calorie stats to make sure your snacks fit into your weight loss plan.
4. Burn the 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.
5. Measure those portion sizes.
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. Choose whole foods instead of 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. Plan your menu using clean-eating recipes like these 7 Skinny Dinner Entrees, or our Top 15 Clean Slow Cooker Recipes. 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.
Fill your menu with tasty dishes like Caprese and Smashed Avocado Toast or Chicken Teriyaki Rice Bowl. And check out these 7 Best Weight Loss Meal Plans to get an idea of what a day’s worth of food should look like.
8. Get 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.
9. Add weight 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. Start each meal with one full serving 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.
It can be as simple as eating a salad before each meal. Make it a rule to always have a tasty low-calorie vegetable dish on your dinner plate. Try something like this Super Easy Cauliflower Fried Rice or this 4-Ingredient Roasted Broccoli.