We are so used to hearing people talk about eating less food that it’s become weight-loss doctrine, but if you want to look slimmer, feel fitter and — not coincidentally — live longer, than you need to eat more. Between 10 and 30 percent of the calories you burn each day get burned by the simple act of digesting your food.
Satisfying your food cravings will actually make you burn away calories. But not all foods are created equal. Your body uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) than it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed). By eating six small meals a day with the foods recommended in this plan, you will increase your metabolism, lose fat and add lean muscle mass. The main point here is to graze throughout the day — three small meals and snacks to keep your metabolism revved. Be mindful of portion control and eat just until you’re satisfied, then stop.
A - Almonds and other nuts (with skins intact)
Superpowers Builds muscle, reduces cravings
Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
B - Beans and legumes
Superpowers Builds muscle, helps burn fat, regulates digestion
Fights Obesity, colon cancer, heart disease, high blood pressure
S - Spinach and other green vegetables
Superpowers Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis
D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers Builds strong bones, fires up weight loss
Fights Osteoporosis, obesity, high blood pressure, cancer
I - Instant oatmeal (unsweetened, unflavored)
Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights Heart disease, diabetes, colon cancer, obesity
E - Eggs
Superpowers Builds muscle, burns fat
T - Turkey and other lean meats
Superpowers Builds muscle, strengthens immune system
Fights Obesity, various diseases
P - Peanut butter
Superpowers Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease
O - Olive oil
Superpowers Lowers cholesterol, boosts immune system
Fights Obesity, cancer, heart disease, high blood pressure
W - Whole-grain breads and cereals
Superpowers Prevents body from storing fat
Fights Obesity, cancer, high blood pressure, heart disease
E - Extra-protein (whey) powder
Superpowers Builds muscle, burns fat
R - Raspberries and other berries
Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights Heart disease, cancer, obesity
Research has shown that many people actually do better in the long term if they go after weight loss vigorously—the conventional slow-and-steady wisdom is actually wrong in this case. If you start today with a 1,200-calorie diet for women (1,600 for men), you can reasonably hope to lose two pounds of real fat per week, plus the amount of water that is naturally stored with body fat, and be back to normal weight in a way that is sustainable by the end of this month.
Let's dispel another weight-loss myth while we're at it: Exercise, contrary to popular belief, will only help you a bit. Since my first raising the topic in this column in the spring of 2009, writers with Time magazine, The New York Times, and several other publications have finally been brave enough to stand up say what exercise scientists have known for a while: that exercise is great for health and great for preventing weight gain, but of limited use when it comes to actually taking off pounds. This is because you get hungry and have to eat more, which minimizes weight loss. If you relied on workouts alone, it would require about 1.5 hours a day of strenuous exercise for at least two full months to lose 10 pounds—which is fine for folks on The Biggest Loser, but not a feasible target for those of us with busy lives.
Doing sport is an important part of your marathon on losing weight. Exercises work favorably both for weight loss and health. I have a simple answer to the question how to lose 10 pounds in a week. Sport turns on your body and sets it to action. Blood starts to circulate faster and calories are more intensely burnt. The blood triggers metabolism and all unnecessary, worked out elements are flushed away from the body.
As I've told above it is crucial that you do exercises at least 3 times a week. The best two options are swimming and poll aerobics. Both activities work positively on your goal. Swimming is also relaxing. So you will kill two birds with one stone.
To lose 12 pounds in seven days do not limit yourself to just doing sport 3 times a week. 10-15 minute wake-up exercises will charge you with cheerfulness for the whole day.
Also pay attention to cycling. Ride the bicycle every day in slow of fast tempo and do it regularly. Do not forget to visit the gym. The experience of many women as well as my own show that gym exercises make wonders to the body. Consider stretching activities. They will prevent your body from flabbiness which may appear if you want to lose 10 lbs in such short time.
Regardless of which means of activity you choose, be yourself, be positive, enjoy life and take it easy!