LOSE WEIGHT IN 10 DAYS

YOU CAN LOSEWEIGHT IN 10 DAYS  BY EATING HEALTHY FOOD AND BY DOING MORE PHYSICAL ACTIVITIES

LOSE WEIGHT IN 10 DAYS EATING HEALTHY FOOD

Snacking on dried out rice cakes and wilted lettuce leaves is no way to spend your mealtimes. You don’t have to eat bland, boring foods just to trim up. It is possible to eat great and lose weight all at the same time. If you choose quality foods and have a willingness to try new things, you can get down on delicious meals and shed pounds too.

Choose the Right Foods

You can’t possibly lose weight if the foods you use to prepare you meals are unhealthy and loaded with calories .When you avoid processed nonsense and stick with fresh ingredients, you can’t go wrong. Anything boxed, frozen, jugged or canned is considered processed and has no place in a healthy diet.

Foods that should be staple healthy meal plans include fresh fish, naturally raised meats, organic poultry, organic whole eggs, raw nuts, fresh herbs, and fresh fruits and vegetables. Natural foods are better for you because they are low in calories and filled with plenty of nutrients your body can use.

Also, natural foods aren’t loaded with a laundry list of additives that contribute to weight gain, diabetes, cancer, hypertension and other health problems

I Need to Lose Weight without Feeling Hungry

“I need to lose weight but I’m sick of feeling hungry all the time,” is a common statement made by individuals who follow fly-by-night diets. If your diet leaves your stomach rumbling every hour on the hour, it’s time to make a change. I used to think that losing weight meant starving. It took me a while to accept the fact that I could actually eat heartily and still drop weight.

The time I spent starving in the name of losing weight was miserable. When I did manage to shed a few pounds, I would gain it all back in a matter of weeks. Sometimes I’d even gain a few extra pounds. Talk about depressing!

What I learned through years of research (and trial and error) is that when you follow a healthy eating plan, you can chow down until you’re full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in a factory of processed to death. If the food is dried, canned, frozen or filled with ingredients you can’t pronounce, stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.

How to Make Healthy Meals More Filling

There’s nothing more dismal than dealing with hunger pangs all day. If your meals aren’t satisfying you, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:

• Add a source of quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this makes meals more satiating and curbs hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.

• Load your plate with veggies. It helps to divide your plate into three sections and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest slowly and keep you full longer.

• Drink a glass of water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

• Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.

• Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.

• Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.

• Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.

• Dinner: 5 oz broiled halibut steak, 1/2 cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are evil. Why not scrap the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.

LOSE WEIGHT IN 10 DAYS DOING PHYSICAL ACTIVITIES

COMPONENTS OF AN EXCELLENT DIET

1)      Rich in sources of vitamins and minerals

2)      High in protective phytochemicals , antioxidants

3)      High in dietary fiber

4)      0% cholesterol

5)      Low in refined sugar

6)      Low in saturated fat

SOURCES OF HEALTHY FOOD

1)      CARBOHYDRATES –good sources are : whole grains , legumes , fruits and vegetables

2)      Proteins –good sources are :legumes , especially beans , milk and eggs

3)      Fats – healthy fats are found in nuts

4)      Antioxidants and phytochemicals are found in fruits , vegetables , nuts and whole grains

FOODS TO AVOID IN CASES OF OVERWEIGHT

Sugar ,fats ,milk as beverage , salmon , lobster , crabs , sardines , herring , mackerel , pork and goose , fat meats , nuts , butter , cream , olive oil , pastry and sweets , water at meals alcohol

EXERCISES FOR OVERWEIGHT

Walking , swimming , golf billiards ,hill climbing

Diets for underweight

An abundant supply of energy food , fuel foods , fats , starch , butter , olive oil , sugar , potatoes , cereals , bread ,and all starchy vegetables are fattening

ABOUT FRUITS 

Use fruits to sweeten  a recipe instead of adding sugar

Use dried fruits , frozen , canned and fresh fruits for variety

Eat whole fruit or cut-up fruit for dietary fiber –not only juice

Use fruits for snacks –dried fruits mixed with nuts or whole fruits like apples

Rinse fruits before preparing or eating them .After rinsing , dry with a clean towel

ABOUT WHOLE GRAINS

Choose 100% whole wheat bread ,pasta , or tortillas ,brown rice , oatmeal or grifts

Go for :whole wheat , brown rice , bulgur , buckwheat , oatmeal , whole –grain cornmeal , whole oats or whole rye

ABOUT FATS

Limiting trans fats is one component of healthful diet

Dietary fats are found in both animal and planta foods

ABOUT BEVERAGES

Choose water , diet or low calorie beverages instead of sugar-sweetened beverages

Serve water with meals

Make water more exciting by adding slices of lemon , lime , cucumber or watermelon or drink sparkling water

Add a splash of 100% juice to plain sparkling water for a refreshing , low-calorie drink 

SOURCES OF TTRANS FATS ( FOODS TO AVOID )

Coffee creamer , crackers ,cookies ,cakes ,frozen pies and other baked foods ,fast foods ,frozen pizza , ready to use frostings , refrigerated dough products (such as biscuits and cinnamon rolls ) , snack foods (such as microwave popcorn ) ,vegetable shortenings and stick margarines  ,

Choose lean cuts of meat and skinless poultry

Switch from stock margarine to soft margarine

Get plenty of foods that are naturally low in fat and high in dietary fiber such as whole grains , beans , peas , fruits and vegetables

Cook and bake with liquid oils (like olive oils )instead of solid fats (like shortenings , butter or lard )

Try baking , steaming , grilling  or broiling instead of frying

FOOD GROUPS IN REDUCING CALORIES

1)      FRUITS AND VEGETABLES –spinach ,broccoli , tomato , carrots ,watermelon , berries , apples

2)      LOW CALORIE AND FAT FREE MILK PRODUCTS – low – or fat free milk  , low –or fat free yogurt , low –or fat free cottage cheese

3)      BROTH –BASED SOUP – vegetable – based soups , soups with chicken  or tomato broth , tomato soups (without cream )

4)      WHOLE GRAIN – brown rice , whole wheat bread , whole wheat pastas , popcorn

5)      LEGUMES (beans and peas ) – black red kidney and pinto beans (without added fat ) , green peas , black –eyed peas

6)      LEAN MEAT POULTRY AND FISH – grilled salmon , chicken (breast without skin ) , ground beef (lean or extra lean )

FOOD TO AVOID –RICH IN CALORIE

1)FRIED FOODS –Eggs fried in butter , fried vegetables , French fries

2)FATTY CUTS OF MEAT – bacon brisket , ground beef ( regular )

3)FULL-FAT MILK PRODUCTS – full fat milk cheese , full fat ice cream , whole milk

4) DRY SNACK FOODS – crackers or pretzels , cookies , chips , dried fruits

5)HIGH –FAT AND HIGHER SUGAR FOODS – croissants ,margarine ,shortening and butter , doughnuts , candy bars cakes and pastries

HEALTH DIETARY GUIDELINES

1)      Follow health eating pattern – it help support a healthy body weight and reduce the risk of chronic diseases .A healthy eating pattern must include : fruits , vegetables , protein , dairy ,grains and oil .It must limit : added sugar , sodium , saturated fats and trans fats

2)      Focus on variety ,nutrient density – choose variety of nutrient dense products such as whole grain bread , apples and grapes , fat free milk , mayonnaise , Walnuts  , lettuce and celery

3)      Limit calorie from added sugars and saturated fats and reduce sodium intake , limit :soft drinks , chips and burger

4)      Replace typical food beverages with more nutrient –dense options

5)      Vegetables , fruits and whole grains should take up the largest portion of your plate .if they do not , use legumes , steamed broccoli ,asparagus , greens –this will reduce the total calorie in your meal without reducing the amount of food you eat

6)      Choose whole fruits instead of soft drinks , canned or frozen fruits and vegetables are good options when fresh produce is not available

Healthy exercising

Brisk walking is required – 10000 steps per day every day is essential for everyone to stay fit and reduce healthy related conditions , it also ensures personal fitness 

DO SOME PHYSICAL ACTIVITIES

1)      Do some physical activities for 30 minutes a day ,it will also help you lose more weight ,perform some high resistance training and you can lose more weight

2)      You can incorporate both aerobic exercises and strength –building exercises into your exercise program

3)      Walk about 10 000 steps per day every day! –to stay health and also ensure personal fitness