Introduction: A 15 Step Guide to Losing 15 Pounds Fast
Do you have a special event to go to that requires you to get into the killer outfit that has been in your wardrobe for years, that you have never been able to fit in to?
An old school reunion perhaps, where you want to show your old college buddies that you, unlike most of them, have not fallen in to the middle age spread trap?
Or are beach holidays looming fast and you simply cannot face another year of covering up your body, too embarrassed even to go for a healthy swim?
Whatever your reason for wanting to lose weight you know you need to shed 15 pounds of unwanted fat as quickly, but as safely, as possible.
In this report I am going to share with 15 killer strategies for losing those 15 pounds that will get you in to that killer outfit and impress your friends.
For more information on weight loss techniques try Truth About Abs
Step 1: Make Use of an Old Dairy
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is write down what, when, and approximately how much you eat and drink every day in a notebook. No need to try and figure out calories at this stage. It is simply an exercise designed to make you more aware of your current eating habits so you can identify what changes need to be made to lose weight. This food consciousness also helps you to plan healthy meals and snacks.
Step 2: Take Me to the Water
Drink water and plenty of it. Water is a diet savoir in many ways. If you suffer from bloating, actually drinking more water will help counteract this. Sip water constantly throughout the day if you can, rather than relying on your body to tell you when you are thirsty. This stops you mistaking hunger for thirst, and subsequently over eating. Try and refrain from drinking diet sodas too, as diet drinks actively make you crave sugar. If you find water is just too bland try adding a slice or lemon or ginger.
Step 3: Grains, Glorious Grains!
Introduce more whole grains into your diet. These super - foods are low in calories so use these to pad out meals as it will leave less room for more unhealthy foods. They are also high in fibre leaving you feeling fuller for longer.
Step 4: Get Your 5 a Day
Introduce more fruit and vegetables into your diet. Fruit is great for snacking throughout the day and provides a healthy dessert, and vegetables can pack out lunches and dinners to prevent hunger.
Step 5: Eat Often
Try and have a snack every 3 hours to keep your blood sugar levels constant. Go for something like an apple and a handful of almonds. This may seem strange, being on a diet yet eating more, but a good diet does not mean starving yourself, its more about eating the right foods at the right time.
Step 6: Know Your Labels
Get into the habit of reading food labels.I have lost count how many times in the past I have eaten something which claimed to be say100 calories on the label, however on taking a closer look I havefound these calories where actually per slice, or per serving, or a third, and not the whole item. Therefore try to match calories with serving size, and make healthy choices were possible.
Step 7: Plenty of Protein
Have a good protein source with each meal. This can take the form of items such as eggs, chicken, turkey, fish, beans, low fat cheese or low fat yogurt. A portion with each meal will help you feel fuller for longer.
Step 8: Eat Well
Eat slowly, and chew your food properly. This will help you feel fuller more quickly, and the very act of chewing will leave you feeling more satisfied.
Step 9: Curb the Juice!
Avoid fruit juices. These are pointless additional calories. Have a piece of fruit instead.
Step 10: Prevent Bingeing
Don’t skip meals. Ever. Skipping meals leads to increased hunger which will result in bingeing and over-eating. We all hear about how damaging putting your body in starvation mode is to your weight loss, and can even result in weight gain.
Step 11: It's All About Portion Control
Watch those portions. Find out what the standard serving of food is and compare it to what you’re currently eating. If you find you are eating more than is recommended, cut your portion size down. You will find in time that this portion sizing will become second nature to you.
Step 12: Get Moving
This next step is vitally important as without it, it will be virtually impossible to lose weight and keep it off. That is ensure you get regular exercise. It doesn’t matter what form this takes – walking, running, riding a bike, just get out there and do something. Start slow, say take a 10 minute brisk walk today, and then gradually build this up to 30 minutes every day. This will boost your metabolism so that it becomes easier to lose weight, improve your health, and give you a greater sense of well-being.
Step 13: Be a Savvy Shopper
Plan your meals and snacks in advance. Make a shopping list of what you need, be firm with yourself and stick to it. Try not to go shopping when you are hungry.
Step 14: Don't Be a Couch Potato
Don't eat meals in front of the TV. Studies have indicated that we are inclined to over eat whilst watching TV as we are less conscious of what we are eating, and of the act of eating itself.
Step 15: Opt for the Right Dairy
Try to opt for low fat dairy products such as skimmed milk, low fat yogurts and cheese. Be fat and sugar aware, and reduce the current content of both in your meals and snacks. Cut down of the amount of butter you currently eat, reduce your mayonnaise portions and above all resist fried food. Cut back on pastries, cakes, biscuits and ice cream and keep these as a once a week treat, or as a reward for meeting your weight loss goals.
Step 16: Helpful Weight Loss Tips
Next time your brain gets hung up on a certain food and it won't let go, call a friend and challenge your thoughts by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to eat junk food will have subsided.
When you feel your willpower slipping, conjure up a mental picture of yourself when you looked and felt slim. This visual focus keeps you motivated on your goal weight and reminds you that it is attainable, since you've achieved it before.
Step 17: Helpful Weight Loss Warnings
One innocent-looking cocktail or small beer can scoreup hundreds of calories that do nothing to satisfy your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.
Always breakfast big. A breakfast made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.
Remember to go to Truth About Abs for more weight loss advice.
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