How to Lose 10lb in 10 Days

Losing 10lb in 10 days is definitely not a healthy way to lose weight. To lose 1lb of fat you must burn 3500 calories. So to lose 10lb you must burn 35,000 calories. That’s impossible to do in 10 days. So can you lose 10lb in 10days ABSOLUTELY. Can you lose 10lb of fat in 10 days? Heck no……

Sure weight loss has been on your mind for days but you just don’t know how to do it.

Here’s a guide to losing 10lbs in ten days flat!

Start by eliminating white sugar from tea, coffee, juices and food.

Try doing it for a week or two and see the difference.

Absolutely cut creams, pastries, carbonated soft drinks and cakes from your diet and this too, will help.

If this alone doesn’t help, then do away with simple carbohydrates as well as these convert into sugar and don’t help in cutting the fat.

Of course, how much carbohydrate intake you need to reduce depends on your body type.

Some of us get results by decreasing carb intake by 100 grams whereas others get results by a maximum of 20 to 30 grams.

Drink juices without sugar (freshly squeezed lime water is ideal) or go on a purely vegetarian diet.

Juices provide the nourishment while vegetables provide fibers that the human body so urgently needs.

This combined with the right workout regimen is sure to help you shed flab in 10 days.

No doubts about that.

Chino Hills Weight Loss – Reduce Belly Fat with these 20 tips.

Fat Loss doesn’t have to be as complicated as many people make it out to be.

It really takes small, baby steps, for permanent weight loss success. Here are 20 tips to virtually guarantee success – no weight loss pills, no bogus fat loss scams, or other infomercial quick fixes. Just tried and true belly busting strategies.

1. Find a support partner. Someone who can keep you on track and accountable to stick to it. This person will ONLY give you positive feedback and never shoot your goals down, or try to steer you in the wrong direction (e.g., you look GREAT, don’t worry about eating X)

2. Replace all liquid calories with water and real tea (green, black, or white – not fake prepacked junk).

3. If you bite it, you must write it – record your intake either by hand in your Fitness Concepts success book or on a online source, like FitDay.com or Sparkpeople.com

4. Stay positive – always remember progress, not perfection. This way you will continue to make progress.

5. Eat smaller, more frequent meals – including protein, and veggies with each meal. These will keep your appetite in check and energy levels high.

6. PLAN AHEAD – sit down one day for 30 or so minutes and plan the week ahead food wise. This will allow you to make the best choices.

7. Check in with others – social support is key. This is your accountability partner from #1, but maybe even logging into forums or in person groups too. It’s easy to let yourself down, but no one wants to let others down!

8. MOVE MORE – structured exercise is great, but you can’t just be “an active couch potato.” If you move for 30-60 minutes/day, that means you might be sitting or laying for the other 23 hours. Play with the kids, walk the dog, get up from your desk regularly and walk around. Movement is necessary!

9. Eat more veggies. Add 1 vegetable each day … and build on that each week until you’re getting upwards of 5-7 servings daily. You can’t eat too many veggies!

10. Try a new fruit or veggie. We get stuck in a routine, eating the same foods over and over again. This week eat a unique fruit and vegetable for you – if you only turn to apples and bananas, try berries, grapefruit, or some other fruit. Same with veggies – expand your horizons!

11. Eliminate trans fat – there’s not many foods/ingredients I’d say “eliminate” – but this is one of them. Man made trans fat is horrible!

12. Drink enough water so that your urine looks like pale lemonade. It may or may not be 8 cups daily … use your urine color as a guide. When it’s warm, drink more.

13. Don’t count calories but just concentrate on eating clean foods.You will come up short trust me. It’s very hard to maintain weight on lean protein and veggies.

14. Focus on quality, not just quantity. Calories do matter, but an apple and raw nuts for about 250 calories is much different than a 16 oz soda for the same number of calories. “Fill up” on nutrients, not junk foods.

15. Put the focus on fiber – recommendations are up to 35 grams/day. Don’t worry about carbs, worry about fiber. Fruit and veggies are great for this.

16. Write down your goals. Don’t just think about them, write them. The act of putting them on paper increases the likelihood of achieving them.

17. Replace 1 meal each day with a large salad that’s loaded with veggies and topped with lean protein.

18. Use whole grains, veggies, and beans are your 3 primary forms of carbohydrates – loaded with fiber, loaded with nutrients, yet not filled with any junk.

19. Stick to foods that have no more than 5 ingredients. Max. HINT – you won’t find it with pre packaged foods, so leave those on the grocery store shelf.

20. Review your goals daily, commit to these 20 habits to succeed.

Stuffing, mashed potatoes, pumpkin and pecan pie, oh my!  Thanksgiving is fast approaching, and instead of dreading the aftermath of the holiday weight-gain, be pro-active.  With just a little bit of strategizing before your Thanksgiving dinner, you can avoid an over-indulgent nightmare.

And you don’t have to give up all of your favorite holiday treats…phew!

If there is one day out of the entire year that people like to indulge in comfort foods and tend to eat until they are overstuffed- it’s Thanksgiving.

Hundreds of years ago our forefathers celebrated a plentiful harvest with a large meal.  Today we carry on that tradition by cooking up a table full of food from corn and stuffing to pies and cranberry sauce.  We celebrate Thanksgiving by eating comfort foods in record-high numbers.  Most Thanskgiving meals are heavy on carbs.  We eat a lot of potatoes, gravy, stuffing, rolls, sweet potato casserole, and more.  That’s not even mentioning the dessert table, which almost always includes pumpkin and apple pies.

If the average person eats a 2,000 calorie diet and a dieter is supposed to stick with 1,200-1’500 calories, what are the chances that a meal like this fits into either catergory?

You guessed it; none!

There are two ways of thinking about a hearty Thanksgiving meal. One is that it is a special day that happens once a year and we should indulge and eat all of our favorite things. The other is to avoid these foods altogether.

Read on

* How to Keep Weight Off During the Holidays

* Best Tips to Avoid Holiday Weight Gain

* How to Avoid Weight Gain Through the Holidays But there is a better way. It doesn’t have to be all or nothing. If you are looking for a better way to deal with food choices on Thanksgiving, try including healthier versions of traditional favorites. Often all it takes is a make over of your family’s favorite recipes to reduce the fat, reduce the calories, reduce the carbs and increase the fiber. All of these things also decrease your chances of weight gain.

Easy Ways To Make Healthier Food Choices on Thanksgiving:

* Turkey – It’s a good choice if cooked without butter. Use a little olive oil and spices like thyme and sage for a tasty, but healthier meat.

* Sweet Potatoes – Swap mashed potatoes and sweet ptoato casseroles for a simple baked sweet potato. They are full of flavor, vitamins and fiber, without the fat. * Vegetables – Even veggies can be bad for you if you cook them in butter. Ditch the green bean casserole and corn and serve steamed veggies or a salad with a light vinagrette dressing.

* Jello- Keep it simple and use only fat-free, sugar-free versions to bring color and flavor to your Thanksgiving meal.

* Rolls – If you must have bread with your meal, make sure it is whole wheat so you get the nutrients you need from it. Either skip the butter altogether or add     a  small amount of smart balance light or a similar butter-tasting product.

* Dessert – Try fruit, sugar-free pudding, no-sugar-added apple pie or a lowfat pumpkin cheesecake to end on a sweet note without ending your diet. With a little extra effort, you can make a healthy Thanksgiving meal.

Striking a balance is important. And if you aren’t the one cooking, bring a healthy dish or two to share.

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Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

More and more research is coming out showing that protein is a major player in your weight loss success. One way it does this is through the “thermic effect” of food.  Some of you may have heard of this term, but don’t really understand what it means.
The definition of the thermic effect of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

Every time you consume food your body burns calories to digest that food.  The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.
For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein.

So roughly your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.

This can be significant when it comes to successfully losing weight as you can see from this research study.

In 2008 a study conducted at the University of Illinois studied the interaction of 2 diets (high protein, reduced carbohydrates vs low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss.

The study was a 4-month weight loss trial and the diets were equal in total energy, but differed in protein content and the ratio of carbohydrates to protein.

The exercise comparisons were lifestyle activities which was the control vs a supervised exercise program of cardio and resistance training.

Subjects in the Protein and the Protein + Exercise groups lost more total weight and fat mass than the Carbohydrate and Carbohydrate + Exercise groups.  They also tended to lose less lean body muscle as well.

The exercise increased the loss of body fat and preserved lean muscle.

This study demonstrated that a healthy diet plan with higher protein and reduced carbohydrates combined with exercise improved body composition during weight loss.

Other studies have replicated these results and have shown that a higher protein diet of at least 1.5 grams per kilogram of bodyweight and reduced carbohydrates of 120-200 grams per day appear to enhance and improve weight loss due to a higher loss of body fat and reduced loss of lean body mass.

Short-term studies report beneficial effects that include:

1.  Satiety (fullness)
2.  Increased thermogenesis (faster metabolism through the thermic effect of food)
3.  Sparing of muscle protein loss (less lean muscle loss)
4.  Improved glycemic control (your body uses the sugars more for energy instead of storing them as fat)

These results are likely occurring from lower carbohydrates, which result in lower blood glucose levels as well as higher protein providing increased Branched Chain Amino Acid Leucine levels.

Increased protein intake also triggers the hormone glucagon, which is the counteracting hormone to insulin and helps to keep your insulin from spiking.  This minimizes your chances of storing blood sugars as fat.

A key element in a higher protein diet appears to be the higher levels of the Branched Chain Amino Acid Leucine and its regulatory actions on muscle protein synthesis, controlling your insulin signal and the ability to use glucose for energy rather than fat storage.

If you are like many weight loss seekers you do not eat enough protein in your healthy diet plans and especially not enough protein that contains the key Branched Chain Amino Acid Leucine.

Saying you are going to eat a high protein diet for the next 3 months is great, but that isn’t going to help you with long-term weight loss.  Essentially you need to maintain a higher protein diet long-term and the research studies are showing that long-term weight maintenance is better when following a higher protein diet compared to a moderate to high carbohydrate diet.

Now the biggest obstacle is consuming enough protein.  Some are not big meat eaters and that is fine, but it does make it harder to get in the suggested amount of lean protein required to maximize your fat loss and long-term weight maintenance.

This is where a protein shake can be beneficial to your overall success.

A cold-processed protein powder that also contains plenty of Branched Chain Amino Acids particularly Leucine is what you want to look for so that you can benefit from the lean muscle growth, increased metabolism, and accelerated fat loss.  Make sure it is cold-processed protein because many cheaper protein powders use heat in their processing methods.  What this does is damage the fragile protein molecule and make the protein molecule less active and functional.  Essentially you get protein that is not as effective as it could be.

The Protein Powder That I Use And Recommend is Prograde

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