I’m often asked: “How can I stay healthy and lose 10 pound fast?” My first response is: “If you find out, let me know, too!”  That said, there are some diet tips that can help you achieve your goal of a healthier, leaner body. 

1. Cut out processed foods: Processed foods are often high in calories, sugar, and unhealthy fats, which can make it difficult to lose weight. Focus on eating whole, nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats.

2. Reduce your calorie intake: To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. Aim to reduce your daily calorie intake by 500-750 calories to lose 1-2 pounds per week.

3. Eat more protein: Protein is a key nutrient for weight loss because it helps you feel full and satisfied, and it also helps preserve muscle mass. Aim to include lean protein sources like chicken, fish, tofu, and beans in your meals.

4. Drink plenty of water: Drinking water can help you feel full and reduce your appetite, which can help you consume fewer calories. Aim to drink at least 8-10 glasses of water per day.

5. Limit your intake of sugary drinks, caffeine and alcohol: Sugary drinks and alcohol are high in calories and can contribute to weight gain. Caffeine is dehydrating and dehydration will make you not only thirsty — but hungry as well.  Try to limit your intake of these beverages or choose lower-calorie options like water, unsweetened tea, or sparkling water.

6. Eat more fiber: Fiber can help you feel full and reduce your appetite, which can help you consume fewer calories. Aim to include fiber-rich foods like fruits, vegetables, whole grains, and legumes in your meals.

7. Move: Walk, vacuum your home, wash your car, go to the gym if you like… But move!  Movement burns calories, keeps bones strong, helps us maintain flexibility, is essential to healthy circulation and blood flow, improves moods and more. 

8. Get rest:  Your body is burning calories and cleaning out waste while you sleep.  Get a solid 7-9 hours of sleep a night and nap if necessary.

9. Take relaxation breaks:  Stop and take a few deep breaths when the stresses of the day start piling up.  Make plans to see friends: All work and no play tends to trigger excess eating.  Often we grab food because we’re lonely, tired and/or stressed.  So relax and get social — doing things like taking a walk, a class, or anything that doesn’t involve sitting down to eat!

And…

10. Lastly, it’s always helpful to remember that it is important to focus on making healthy, sustainable changes to your diet and lifestyle to achieve and maintain a healthy weight. May health and willpower be with you!

©SilverDisobedience 2023