How to Lose 10 Pounds

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Diets are not easy. Losing weight is not easy. On top of that, choosing a diet plan is not easy either. Where do you start? Should you buy a book, join a program, sign up for prepared meals? How much does it cost? Do they offer any kind of support ? What kind of food does it include?
This website will try to help you answer that question.

Hi, I am Alice. I am no expert, but here you can you can read my reviews on the different weight loss programs that I have tried. I think that a review by someone who has tried that particular diet program will help you decide what’s best for you.

You can click on the diet plan you want to learn about, and I will give you my two cents. I do not quote any scientific research, I just give you my honest opinion on the plans that I have tried and hope that you find this information useful. Read what I think about Nutrisystem, Weight Watchers or the Sonoma Diet, my favorite so far.

How To Make Flavorful Dishes While Dieting

It is a known fact that weight loss plans are not easy to follow on a long term basis and everyone who has ever been on a diet knows that.

One of the main reasons, I think, is that meals can become boring. After all, how many times a week can you have broiled chicken and enjoy it? Soon the cravings take over, and people often go back to their old foods that made then overweight in the first place.

Most diets call for low fat meats or fish, plus low carbohydrate vegetables prepared in a low fat way. So that leaves you with steaming or broiling, both of which can get very boring.

Over the years I have developed some methods and combinations that can make the same old diet foods taste better.

The methods include using low fat-low calorie flavoring ingredients as well as what I call accent ingredients, usually low calorie aromatic foods that give a lot of flavor without adding calories.

Some of those ingredients include:

Flavoring agents:kebabs-blog

  • Onion and garlic powders
  • Herbs
  • Tamari soy sauce (most flavorful)
  • Chili powder or flakes
  • Miso (Japanese soy bean paste)
  • Bottled barbecue sauce
  • Balsamic vinegar
  • Rice vinegar
  • Cumin

Low calorie “accent” ingredients:

Jalapeno peppers
Scallions
Garlic
Lemon or lime juice

Some of the ways I use these ingredients are as follows:

Dilute store bought barbecue sauce with water (my favorite is KC but any brand will do) at a 50/50 ratio. Add it to grilled chicken or turkey breasts. Diluting the sauce will cut the calories in half without sacrificing flavor.

Add onion powder, garlic powder and powdered spices to roasts such as turkey breast

Make a dipping sauce with soy sauce, lime juice, some red pepper flakes, some chopped scallions and a few drops of sesame oil. Sesame oil is very flavorful and a little goes a long way.

Marinate chicken tenders, chicken breasts or pork tenderloin in a citrus marinade made of lemon or lime juice, orange juice and some flavoring agents such as chopped up garlic and the herbs of your choice. You can then spray some oil on a non-stick pan and slowly cook the meat. It will brown beautifully because of the sugars in the orange juice.

Flavor your fish (steamed or broiled) with fruit salsas.

Use a good quality balsamic vinegar (preferably from Italy) to add to steamed vegetables or to a tomato or avocado salad.

Dilute miso with a little rice vinegar and a fruit juice (orange, apple, etc, no sugar added) for a flavorful salad dressing.

Dieting doesn’t have to be boring if you use your imagination to make the meals more flavorful. Play around with the ingredients listed here and you will be surprised how well food can taste with very little effort.

Take Theses Snacks to the Office and Stay Slim

We all know that snacking is one of the many ways we sneak in those extra calories.

But here are some ideas that will make snacking healthy and fun:

  • Always plan your snacks ahead of time. This way, when you are hungry, there is no need to run to the vending machine and end up with junk.
  • Instead of munching away, make snacking a part of your day, just like breakfast or lunch.
  • Choose healthy nutrient rich snacks

Examples of snacks that travel:

  • Raw veggies such as celery sticks, baby carrots, red bell pepper strips, and broccoli florets (remember the “fat burning foods report?)
  • Part Skim or light mozzarella sticks. They only have 50 calories and are packed with calcium
  • 1/2 cup of cooked edamame (fresh soy bean) You can find them in the frozen vegetable department. They are good hot, cold or at room temperature. Only 50 calories, and packed with protein and fiber.
  • Almonds. (approximately 15 nuts) Unpasteurized raw almonds are the healthiest. Or 5 almonds and 5 dried apricot halves.
  • 1 small can of low sodium vegetable juice such as V8
  • 1 apple with 5 or 6 cashew nuts

It is a good idea to plan your snacks ahead of time. This way, when you are hungry, there is no need to run to the vending machine and end up eating junk.

Instead of munching away, make snacking a part of your day, just like breakfast or lunch.

And always, always, choose healthy, nutrient rich snacks.

Studies Show That Whole Rye Is More Effective Than Whole Wheat When Preventing Afternoon Cravings

Many nutrition experts say that a diet rich in fiber is more nutritions and because of the low glycemic index of fiber, more satisfying with less food.

A recent study just proved that having one slice of whole rye bread with breakfast, will help you feel less hungry throughout the day.

The study, published in the Nutririon Journal says that “Rye bran induces a stronger effect on satiety than the other two rye fractions used when served in iso-caloric portions.”
The study compared whole rye bread versus whole wheat bread (in equal amounts) and the people who had the rye bread for breakfast were less hungry in the mid afternoon than those who ate the whole wheat bread.

Source: http://www.nutritionj.com/content/8/1/39

Love candy too much? How to Control Sugar Cravings

Avoid those mini-packs. Why? They are more tempting because they claim that they are “healthier” and you are led to believe that having just a bit of those oreo cookies, will satisfy you.

While it is true that smaller portions is the key to healthy eating,
according to a recent study, a small portion or a bite of something you crave and has made you gain weight in the past, it may only trigger a desire for more sugary snacks an hour later.

This might be because that chocolate bar may have been a comfort food in the past, something that was perhaps filling an emotional need instead of satisfying hunger.

The solution?

Take a small handfull of healthy trail mix instead. The small amount of sugar from the dried fruits and the oil and protein in the nuts is a more complete snack from a nutrition point of view.

Drink some water. Very often people confuse hunger and thirst.

If your craving is emotional, take a long walk. Exercise has been proven to curb cravings for chocoholics. The reason? Walking briskly releases endorphins (the anti-stress, feel-good hormones produced by your body when you exercise) Can’t walk because your are at the office? Take the stairs instead of the elevator, and do it fast.
By the time the oxygen reaches your brain, you will have forgotten about your sweet cravings.

Liquid Snack?

Drinking at least one glass of low sodium vegetable juice such as V8 every day may help dieters lose more weight.

 

In a recent study of 81 people, those who drank at least 8 ounces of vegetable juice in addition to a healthy diet, lost 4 pounds over 12 weeks, while those who followed the same diet but did not drink the juice only lost one pound.

Most of the participants in the study were women and showed excess belly fat. Their diet consisted of fruits, vegetables, lots of fiber, low fat dairy products and proteins low in fat. In addition, they were told to drink between one and 2 cups of vegetable low sodium juice such as V8 for 12 weeks.

Just look at the benefits:

V8 is not expensive and easy to carry
You increase vitamin C and potassium intake, while decreasing their overall carbohydrate intake.
You get the recommended 3 to 5 servings of vegetables daily.

That Wacky Grapfruit Diet

Well, I am not crazy about fad diets but I just came back from vacation and I noticed that I had gained 5 pounds. After having croissants every day for breakfast, (I was in France), beer in the afternoon, salami sandwiches, french fries every day (did I say I was in France?) and steak with sauce bernaise, I definitely came back with a little extra baggage.

 

So I decided to go on the Grapefruit Diet. I always thought it was a real fad diet, but recent studies have made me change my mind.

The American Dietetic Association president-elect, Connie Diekman says that “There is no evidence that grapefruit has fat-burning enzymes nor is it a magic bullet for weight loss”

Dr. Fujioka, principal researcher at the Nutrition and Metabolic Research Center at Scripps Clinic, tends to differ: ‘For years people have talked about the grapefruit diet, and some even swear by it, but now, we have data that grapefruit helps weight loss,’

In his study, there were 100 participants. Some were instructed to eat graprefruit with every meal and others to drink the juice. They did not change their diet but increased their physical activity just a bit.

On the average, they lost 3.5 pounds with some people losing up to 10 lbs.

Not that I recommend the grapefruit diet or that it has been proven effective but  here is a sample of what it entails:

12 days on – 2 days off

Breakfast
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
2 Eggs (any style)
2 Slices Bacon

Lunch
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount)
Salad (any kind of dressing)

Dinner
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount) (fish may be substituted for meat)
Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning)

Bed Time Snack
1 glass tomato juice or 1 glass Skim milk

No snacking, cut down on coffee, drink lots of water and stay away from sweets, breads and starchy vegetables such as potatoes, beans and corn and peas vegetables.

Now, if you ask anybody who has been on a diet, having a regime like that, grapefruit or not, could help you shed some pounds due to the low calorie content. In fact the diet is very similar to the Atkins program. The problem is that following such a strict program gets boring and it is very difficult to maintain. There is also not enough variety of foods.

Be that as it may, taking into account the health benefits of grapefruit and the proven results as presented by Dr Fujioka, I don’t see anything wrong with adding grapefruit to one’s diet. Other researchers believe that certain properties in the grapefruit help reduce insulin levels and encourage fat loss so why not give grapefruit a chance.

I certainly lost the weight even though I cheated just a little. However since this diet is so rigid, it is not good for someone who needs to lose more than 8 or 10 pounds.

An excess of 10 pound of more requires a life change. Yes really.

There aren’t easy solutions. If you gained 40 pounds in the last few years is because you were eating more calories than you were burning. Going on a diet and then back to old habits only brings the weight back and usually, even more.

Changing one’s lifestyle to a healthier way of eating and exercising on a regular basis is on way to permanent weight loss

Diet Dropout? How to bounce back

We have all done it. We start on a weight loss program, start to shed pounds, and then comes an occasional holiday, birthday party, wedding and bam! we go and pig out.
And just because we ate what we are not supposed to, we give up and start cheating the next day.

 

The best way to handle a situation like this, is to forgive yourself and forget it ever happened. That’s right. Experts say that just because you cheated on one meal (even one entire day) your goal should be to get back on track. Just because you ate few extra calories one day, it doesn’t meant you are going to gain weight.

Here are a few pointers to get back on track:

1- Ask yourself what was the reason you “cheated” in the first place. Is it because your diet goals are unrealistic? Perhaps you are starving yourself in order to get to your target weight faster and you need to change portions or add more calories to your diet.

2- Forgive and forget. The sooner you forgive youself, the sooner you’ll forget about it. This is very important because it will take you to the next step.

3- Restart your plan as soon as possible. If you over-ate on one particular meal, or one particular day, eat a little lighter the next day.

These steps might seem like a no-brainer, but many people get discouraged because they binge one day, and they blow all the progress they had made so far.

Don’t let guilty feelings get to you. You are in control and it was your decision to start on the diet so now it will be your decision to go back on track.