Lose 10 pounds : tips for a permanent weight loss

Lose 10 pounds :

To lose 6 to 14 pounds, just balance your meals and exercise a bit more. If you can not do alone, it is better to get help from a health professional rather than go for a drastic diet.

Lose 10 pounds : Eat less and move more!

There are all sorts of reasons for being overweight: an unhealthy diet, a sedentary life, pregnancy, menopause, advanced age, quitting smoking, medical treatments (eg cortisone), hormonal imbalance ... The remedy is always the same: a temporary reduction in caloric intake, coupled with rising energy expenses.
Once the extra kilos lost, keep monitoring what you eat, especially if the cause of overweight is mainly food.

Eat less but dont go for a starvation diet.

To lose weight without feeling hungry, adopt the following menus:

For breakfast:

- A sugar free drink : coffee, tea, herbal

- A diet rich in cereals preferably fiber wheat bread, cereals or bran, or cereal breakfast type All'Bran, rolled oats, muesli. On the bread, spread light, light butter 15 or 40% fat, or light jam.

- A dairy product, semi-skimmed milk, sugar free yogurt (you could add a sweetener if you need to), or cheese 0 to 3% fat.

-Possibly a fruit.

- Some raw vegetables and / or cooked vegetables: use one tablespoon of oil per person for salad dressings, a teaspoon of oil or light butter or a tablespoon of light cream in the hot vegetables.

-At least every other meal, one meat (avoid lamb or eating the skin of poultry) or fish or 2 eggs or 2 slices of ham count 100-150 g depending on your appetite.

- Try to cook these foods without fat, or just with a small teaspoon of oil or margarine.

- A dairy product, for example, one serving of cheese to one of two meals (30-60 g) and a dairy product to another meal: yogurt or unsweetened fruit 0% fat.

- A fruit

- Bread and / or a starch such as pasta, rice, potatoes, semolina, wheat, corn, pulses. The proportions of bread and starches are adapted to your energy needs, for example the equivalent of one sixth of a baguette for a woman (50g), and one fourth or one third of a baguette for a man (up to 100g).

Lose 10 pounds : Tea break / Afternoon snack

Better not crack in the afternoon ! Depending on your hunger, you can get a fruit or a dairy product 0%, or instead take a more filling snack : a single bag of cookies or a chocolate bar individually with a glass (or briquette) of semi-skimmed milk, or two slices of bread with two servings of cheese spreads light (maximum 10% fat) or a slice of ham.

Manage the extras: pork, fried, cooked in sauces, pizzas and quiches, pastries, cakes, ice cream, candy ... All these foods are high in calories. Do not avoid everything, you will risk a meltdown or feel depressed, but limit your consumption. For example, if you usually eat five « extras » a week, try to settle for 2 to 3 per week.

Same thing for energy drinks, wines and other alcoholic beverages, soft drinks, fruit juice, divide at least by two your consumption.

Lose 10 pounds : Move more and have fun !

Physical activity have two impacts on weight. On the one hand, your body burns more calories walking than sitting watching TV, of course! On the other hand, the regular practice of a sport generates a gradual increase in muscle mass.

And, the more muscular you are, the more you energy you need : in the first phase of the diet plan, it will help losing weight, in the stabilization phase, it will allow some food fantasies without consequence.

Everything should be an excuse to move more: go shopping by foot, walk the dog more often or longer, if you take public transportation walk for one or two stations, climbing stairs, gardening!

You can also focus on family leisure physical activity: hiking, cycling, swimming sessions, football games or ping pong. If you decide to (re) practise some sport, remember to take the advice of your physician or make an exercise test (mandatory if you are older than 40).

Lose 10 pounds : And what if it does not work?

A reasonable rate of weight loss is about 1 pound per week, or 4 pounds per month. If it is a bit faster at first, and then it fades, it's good. If you continue to lose a pound a week or more, is too fast: Increase your ratio of bread and starches, or frequency of your extras.

If conversely, you lose 2 pound per month, it may seem long and somewhat challenging, but it's working, just go on with the diet. If you do not lose weight, consult your doctor to understand the cause of those extra pounds and a dietician who will prepare you a diet plan tailored to your needs.

Your difficulty of losing weight may be due to the fact that you have followed several schemes in previous years: it was more restricted and your body responds less to the diet plans. Therefore, instead of embarking on a high protein diet, which exacerbate the situation in the medium term, we must absolutely get help from a professional.

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