"I want to drop 10 pounds."
I have worked with people who have needed to drop anywhere from 10 to 100 pounds, but 10 pounds is definitely the most common number I hear. Why 10 pounds? Shedding 10 pounds means a variety of things for people. Some of which are:
- A leaner and more defined body
- Increased energy for day to day life
- Ability to feel more comfortable in a bathing suit
- A flat stomach
- Overall confidence
- Improved stamina for sports and recreational activities
- A chance to wear a pair of jeans that no longer fit
Whatever the reason may be, dropping 10 pounds can make a big difference for many of us. So what is the best approach to doing it? This is what I want to address in this post, as there are six quick strategies to implement into your daily life to shed the 10. And five of them don't have anything to do with getting your butt in a gym.
- Drink water - substituting all of your beverages (alcohol, cola, juice) with water will cut calories out of your daily intake without you really noticing they are gone.
- Limit bread intake - if you have bread at more than one meal per day then cut it down to one serving per day.
- Cut dairy-eliminate milk and cheese from your diet. Both are loaded with fat and calories are not necessary.
- Increase protein intake - adding more protein (eggs, lean meat, fish, nuts) to your meals and snacks will keep you satisfied and not lead to an over-consumption of unnecessary carbohydrates. *Let me make it clear that I am not recommending to cut out carbs completely out of your diet. You need carbs, we all need carbs. But if your meals and snacks to do not have a significant protein component (20-30%), then you will always be craving more carbs through the day.
- Lift weights - do not just rely on just aerobic work ("cardio") for your exercise. Implement weight training two to three times per week for 30 minutes and work in the 8-10 rep range for 15-20 sets. Also, make sure to work all body parts.
- Stay active - walk, bike and just try to move around under your own power each day. Any opportunity to be active will lead you to burn more calories. Don't get in to the mind set that the gym is the only place to actually burn calories and lose weight.
There you have it. Some quick strategies to drop ten pounds. Questions? Please contact me.