Focusing on your health, fitness, and wellness is now more important than ever. Whether you’re trying to slim down for a special occasion or simply looking to improve your overall health, we’ve gathered advice from top experts in the field to help you shed those extra 10 pounds. By making a few adjustments to your daily routine and eating habits, you can make significant progress towards your weight loss goals.
1. Rev up how much protein you include in meals.
If you want to lose 10 pounds, it’s time to increase the amount of protein you consume in your meals. According nationally recognized registered dietitian nutritionists (RDNs), personal trainers (CFTs), and top experts in living healthily, protein is king if you want to stay full and avoid overeating.
Protein keeps you satisfied so you don’t wind up overeating later. It also keeps your blood sugar levels stable, so you don’t get energy highs followed by crashes that signal your brain to get a quick pick-me-up like sugar! Aim for a minimum of 20 grams of protein per meal.
2. Put your cooking oil in a spritzer or spray bottle.
Putting oil you cook with into a spray bottle or spritzer rather than pouring it straight from the bottle is a simple tweak that can make a major difference. After all, The Nutrition Twins point out that whether you’re pouring oil into a pan to prepare eggs for breakfast or using it to dip dinner rolls into, each tablespoon adds up to 120 extra calories you’re consuming.
Chances are, each time you pour oil, you are using more than a couple of tablespoons. Store oil in a spray bottle, spritz it in a pan or meal instead of pouring it, and save up to hundreds of calories each day and watch pounds drop. Take it up a notch and spritz dressings, condiments, and even melted butter by adding them to a spray jar. While extra-virgin olive oil is heart healthy and packed with anti-inflammatory polyphenols, the calories still add up just as quickly as other oils.
3. Do your exercise first thing in the morning.
While there is mixed research on whether this truly helps you to burn more calories, the truth is that if you exercise first thing in the morning, there are fewer things (and fewer excuses!) to get in the way of your workout.
So stretch it out with a morning yoga session, lift some weights in the sunlight that’s pouring through your windows, or head outdoors for a rejuvenating run. Even if you have solid intentions to carve out some time for fitness later on, sometimes, those plans get derailed by the craziness of the day.
4. Enjoy your vegetables before meals.
Eating your veggies before larger meals can curb your appetite with little calories and help you lose weight. You’ll be able to make a rational decision about what to eat. You’ll eat less of the heavy items at the meal, and you’ll get fiber, phytonutrients, and vitamins. The key is not adding calorie-laden butter, oil, or dressings to the vegetables.
5. Keep a food journal.
Staying on top of everything you eat is key in supporting your weight loss efforts. Plus, having everything on record will keep you on the right track.
You won’t forget you ate a few pieces of candy from your coworker’s candy jar if it’s recorded in your food diary. Research shows that people who write down what they eat lose twice as much weight as those who don’t.
6. Add flavor to meals with lemon or lime.
Adding a bit of zest to your meals with fresh lemon or lime can make them especially tasty and flavorful. “These citrus fruits help to bring out the flavor in all food and work wonders on salad, seafood, fish, chicken, and more.
It’s one of the most flavorful tricks that many top chefs use to replace salt and calorie-dense condiments while packing in antioxidant-rich, practically calorie-free flavor.
7. Leave the final four bites behind for every meal.
Ditch the last four bites of each meal. Doing so can save you around 100 calories for every meal or snack you consume, which means you can decrease your calorie intake by 400 calories per day. This will feel minimal, but from this change alone you’ll lose nearly a pound a week.