A few of them are bound to work for you!
17 Eating Habits to Lose 10 Pounds Fast
Lose water weight.
Here’sWhat you should probably Know About Water Weight and How to Lose It.
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Try intermittent fasting.
If you have more than a week to lose 10 pounds, Dr. Huether recommends tryingintermittent fasting.
Here are7 Science-Backed Benefits of Intermittent Fasting.
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Track your diet in a food log or journal.
“Whether it’s an app or paper food logs, tracking what you eat will certainly be eye-opening.
Almost everyone consumes more than they think.
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Write everything down as soon as you’re done eating so you don’t forget anything.
The simple act of recording what you eat will make you eat less.
When the calories are in your face, it makes you think twice!
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You’ll also want to take notice of the percentage breakdown of protein, carbs and fat.
Aim for a ‘bodybuilder breakdown’ which is 40% protein, 40% carbs and 20% fat.
You’ll begin to drop weight in no time!”
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Cut back on sugar-sweetened foods.
The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings.
Cut the sugar, lose the fat, regain your health and life."
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Replace refined carbs with healthy alternatives.
Just check that you don’t pair it with theunhealthiest pasta saucesin America.
Here areThe 9 Best Complex Carbs for Weight Loss.
Ditch the junk.
So it’s like eating twice as much, even if the calories are the same!"
Mark Langowski, celebrity trainer, CEO and Founder of Body By Mark
Don’t skip breakfast.
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“Don’t skipbreakfastit really is the most important meal of the day.
Skipping breakfast also leads to overeating throughout the day.
“Ilyse Schapiro, MS, RD, CDN, author ofShould I Scoop Out My Bagel?
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Here are21 Things That Happen to Your Body When You Skip Breakfast.
Understand portion sizes and stick to them.
“Eating directly out of a box or bag (almost always leads to overeating.
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Serve yourself, sit down, and enjoy!
Shrink your portion sizes.
But paring portions is still the best first step [in an effort to lose 10 pounds].
“Elisa Zied, MS, RDN, CDN, author ofYounger Next Week
Cheat!
David Zinczenko, author ofZero Belly Cookbook
Here are20 Cheat Meal Tips for Weight Loss Success.
Cut back on alcohol if you haven’t already.
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‘A glass of wine’ (or two) 5x a week definitely adds up.
It may behoove you to go cold turkey on booze temporarily and see if it makes a difference.
Plus, alcohol can be rather bloating.
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Eat more often.
When your body produces less insulin, you’re much less likely to convert dietary calories into body fat.
“Your body begins to work differently.
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Dr. Wayne Scott Andersen, co-founder and Medical Director atTake Shape For Life
Not sure what to nosh on?
Thesebest snacks for weight lossare all delicious, safe bets for your waistline.
Stop eating low-fat.
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“Don’t buy low-fat dairy products.
They’re usually loaded with sugar.
Mark Langowski, celebrity trainer and author ofEat This, Not That!
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for Abs
Focus on food quality rather than counting calories.
“Stop focusing on calories and start focusing on the quality of the foods you eat.
“Eat vegetables before or with meals.
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Ilyse Schapiro, MS, RD, CDN, author ofShould I Scoop Out My Bagel?
Here are24 Easy and Healthy Appetizer Recipes That Are Guaranteed Crowd-Pleasers.
Keep eating your favorite foods.
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“To lose weight you should primarily eat whole foods, but don’t eliminate your favorites.
Consistent quality nutrition while learning to enjoy treats in moderation will set you up for long-term sustainable success.
“When clients come to me, many of them have been through the diet wringer.
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They’ve tried every fad and gimmick and, of course, they’ve failed to maintain long-term success.
If you feel deprived, you will never make it past a few weeks.
After a while this will become second nature and won’t feel like a daily struggle.
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The key withoatmeal is how to make it so it’s not a calorie bomb.
If you need some added sweetness, a drizzle of maple syrup should do it.
Nuts
“Nuts are a superior weight loss food in my book.
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Nuts are also so versatile and convenient.
I recommend including them in any weight loss plan.
“Patricia Bannan, MS, RDN, author ofEat Right When Time is Tight.
Who cares about being skinny if you die young?
You know they’re good for your heart, but they’re also good for your belly.
Mark Langowski, celebrity trainer and author ofEat This, Not That!
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for Abs
Here are43 Healthy Seafood Recipes That Are Surprisingly Easy to Make.
Water
“Drink morewater.
Doing so keeps you more energetic, hydrated, fuller, and can even boost your metabolism.
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Mark Langowski, celebrity trainer
Here are43 Best High-Fiber Foods For a Healthy Diet.
Sweet potatoes
“Sweet potatoes are a great post-workout snack.
This will help you stick to a more consistent workout schedule, which can aid weight loss efforts.
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Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person.”
Maintain a consistent workout schedule.
Focus on consistent, quality movement (walk, bike, climb, paddle board, etc.)
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every day, rather than embracing the weekend warrior mentality.”
Timothy Lyman, ACE certified personal trainer and Director of Training Programs atFleet Feet Pittsburgh
Deadlift.
“If weight loss is the goal, I recommend learning how to properly deadlift.
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Deadlifting recruits more muscle fiber at once than any other exercise.
More muscle working equates to more blood flow, an increased heart rate, more metabolic demand and output.
Work in burpees.
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If you’re looking to lose weight, incorporating them into your workout routine is a must.
Try high-intensity sprints.
“High-intensity sprints are my #1 go-to exercise to burn fat.
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It keeps the heart rate elevated and puts your body into what’s called an oxygen debt.
This allows you toburn fathours after your workout ends.”
Alex Petecca NCSF, New York City-based personal trainer
Incorporate intervals.
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Use a VersaClimber.
“Use a VersaClimber or take a VersaClimber class.
Everyone is talking about Rise Nation in LA at the moment as they are the first dedicated VersaClimbing studio.
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There’s no harder cardio workout I have tried.
Tolose fatyou have to put in the work.
Dan Roberts, celebrity trainer and creator of Methodology X
Lift heavy.
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That requires removing all temptation from your kitchen andreorganizing your pantry for weight loss.
“Keep foods like fruits visible on the counter and put all else away.
Out of sight, out of mind.”
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Christopher Mohr, PhD, RD
Get 6 to 8 hours of sleep per night.
However, without proper sleep, all of these the other factors are null and void.
When you don’t get enough sleep, levels of the hormone leptin drop, which increases appetite.
Jasmine Quaynor/Unsplash
This surge in appetite makes comfort food more appealing, which can derail weight loss efforts.
Manage anxiety.
This is why anxiety is a powerful trigger for weight gain.
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Two of the mostproven cures for anxietyare exercise and spending time in nature.
Combine both with an outdoor run or bike ride and race away from the anxiousness.
Making this habit part of your lifestyle can help you stay lean for life.”
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David Zinczenko, author of theZero Belly Cookbook
Move more.
Move more, and more often.
Take the stairs or take a walk during lunch.
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Ajia Cherry, personal trainer and Founder atFunctional Innovative Training
Don’t miss a day.
Regular physical activity and exercise is one of the best long-term solutions to weight maintenance.
“Dan Roberts, celebrity trainer and creator of Methodology X
Meal prep your food.
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When you’re prepared you’re far less likely to order takeout.
Weigh yourself regularly.
The key is to pay attention to overall trends; don’t obsess over day-to-day numbers!
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If it’s not working, reassess other alternatives that do.
There are many routes to the same destination.
Eve Dawes, Certified Personal Trainer, NASM, founder ofFitness By Eve.
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Get into a routine.
Nicole Houvig, AFPA Certified Personal Trainer with theRockayexpert team
Here are30 Healthy Habits Fit People Live By.
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