Weight loss doesn’t have to be an exhausting process. Finding the right tips and tricks that work best for you and your body can easily help you shed excess weight immediately. That’s why we spoke with the experts who share their best-kept tips for losing 10 pounds fast. Add them to your routine and get excited when the scales start to swing in your favor!
Achieving your ideal weight should not revolve around a specific “program” or “diet”. Rather, it should be an achievable lifestyle with sound eating habits, healthy ways to manage stress, and regular exercise, Centers for Disaster Control and Prevention (CDC) explains. People who are stable in their weight loss efforts (losing about one to two pounds a week) are more likely to not gain weight back.
Now, without further ado, if you need some weight loss inspiration to get you started on your journey, let’s get to the top tips for losing 10 pounds fast. And then don’t miss 6 tips for women to lose belly fat and keep it off.
Black, green and oolong teas all contain the amino acid theanine, which promotes relaxation and alertness, Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTAnd Lyssie Lakatos, RD, CDN, CFT, members of our Medical Expert Board, explain. This can help you avoid the urge to overeat or binge, which is commonly associated with emotional eating or stress.
“Iced tea and hot tea will do, but hot tea is soothing and can help calm the nerves since the heat prevents binging, adding to the soothing ritual. And the liquid in cold and hot tea will help to take advantage of hunger,” add The Nutrition Twins.
Taking 10 deep breaths before meals can activate your body’s “relaxation” (or parasympathetic) system. It will help you make more informed decisions about what you put in your body, eat more slowly, digest food more efficiently, and know when it’s best to stop eating. “Eventually, [this] helps your body work more efficiently,” say the Nutrition Twins. “When the body is functioning optimally, the metabolism works more efficiently and weight loss is easier.
So inhale through your nose as you count to four, hold the air in your lungs as you count to seven, then gradually exhale through your mouth as you count to eight.
Let’s be honest: is there anything better than enjoying a handful of tasty peanuts 30 minutes before a meal? The best part is that this salty and crunchy indulgence supports your weight loss efforts. “You’ll get more protein than any other nut (seven grams per serving), a good source of fiber and healthy fats, over 30 essential vitamins and minerals, and reap the benefits of weight loss,” we say the Nutrition Twins. “Peanuts also happen to be very accessible, affordable and stable, all important factors in creating a long-term healthy diet that is sustainable for almost any lifestyle.”
Research Posted in Nutrients discovered that starting two meals a day with lightly salted peanuts can help you lose weight. Study participants who ate peanuts lost 14.78 pounds (even though they had 400 more calories per day from eating peanuts), while individuals in the control group lost 14.52 pounds.
“Our study found that peanuts, which are high in healthy unsaturated fats, may actually help with weight loss. Peanuts are often avoided when people are trying to lose weight because they think peanuts contain too much calories. However, peanuts actually have a high satiety value, which means they keep you feeling fuller for longer, and that can be really helpful for those on a weight loss diet,” says Kristina Petersen. , assistant research professor in the Department of Nutritional Sciences at Texas Tech, in a Press release.
If you want to lose 10 pounds fast, a good habit to get into is to dump excess sauce out of your takeout orders. “Whether you ordered pad thai, General Tsao’s chicken or penne al vodka, the sauce can be high in calories, and the longer it sits in the takeout container, the more likely it is to be absorbed into food. “, explain the Nutrition Twins.
So what to do? As soon as you receive your food, put it on a plate and keep the extra sauce in the to-go container! “You’ll still get all the flavor but spare your waistline and greasy mouthfeel from all the extra calorie-laden sauce,” add The Nutrition Twins.
Protein is king when the goal is to lose weight. For what? It can speed up your weight loss efforts by decreasing cravings, curbing your appetite, And increase your body’s potential to burn fat, Melissa Mitri, MS, RD, nutritionist writer and owner of Melissa Mitri Nutrition, says Eat this, not that! Mitri recommends adding one to two protein sources to your meals. You can easily do this by including poultry, meat, tofu, Greek yogurt, or mixed nuts in your next dish.
“Fiber is found in plant foods and passes through your body undigested. Including an adequate amount of fiber in your diet helps slow digestion and provides bulk and a feeling of fullness, which can help you lose weight. “, explains Mitri. Your goal should be to eat 25 grams of high fiber foods per day. Examples include quinoa, oats, bran, and fresh fruits and vegetables.
Cheese, whole milk, butter, sour cream, and ranch dressing all contain unnecessary extra calories. If you cut the cheese in half when making a delicious casserole, burrito or omelet; asking a restaurant to go “light on the cheese” when ordering; and only use half the milk you would normally use in your coffee, you’ll see a big difference when you step on the scale.
“Try nutritional yeast or chopped olives for more flavor instead of cheese, low-fat yogurt instead of sour cream, unsweetened almond milk instead of cream in coffee, and avocado instead of cheese on salads for a creamy texture,” suggest The Nutrition Twins.
“In my practice, I see that most of my clients don’t know how much they’re eating,” Mitri tells us. “Writing it into a food diary or app (like MyFitnessPal) lets you see where your intake is at, so you can focus on areas you need to improve for weight loss success.”
Stepping up your cardio game plays a vital role in weight loss. “Compared to other exercise styles such as strength training, cardio produces faster weight loss results,” says Mitri. “In particular, high-intensity interval training (HIIT) is a style of cardio that has been studied for its weight loss benefitsSo the next time you hit the gym, consider taking a HIIT-style workout class or seeing a personal trainer who can help you design your own routine.
“Volume eating involves choosing foods that are high in volume and low in calories, which are generally high in water and fiber,” says Mitri. Eating in bulk can benefit your weight loss efforts because it keeps you fuller while naturally consuming fewer calories. Examples of high volume foods include fruits (berries and watermelon), vegetables (green leaves and cucumbers), and grains (brown rice and oats).
Dieting with an “all or nothing” mentality is a surefire way to derail your efforts. Instead, celebrate the progress you’re making rather than trying to make everything perfect. “For example, maybe you’re eating more vegetables or lifting more weight than yesterday. Studies show that it is consistent effort, rather than perfectionism, that leads to lasting weight loss,” says Mitri.
It’s time to start following the vegetarian half-plate rule. It looks a bit like this: half your plate should be filled with steamed vegetables. You can flavor them with lemon, spices and herbs, not butter or oil. Eat your vegetables first. This will help you fill up on low-calorie, high-fiber foods. “By eating the heaviest foods, you probably won’t even be able to eat everything on your plate, so you’re drastically reducing the calories you eat, without even trying very hard,” the Nutrition Twins explain.
As soon as you wake up, get into the habit of filling up with H2O. “Drinking water remains one of the most important parts of a healthy weight loss plan,” says Mitri. “You can easily increase your water intake by drinking a glass of water as soon as you wake up. Keep an eight-ounce glass or bottle of water on your nightstand and drink it first thing in the morning. Start your day with water instead of coffee first thing helps you start your day off right.”
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