Losing weight by eating is a unique way of saving money rather than spending money on weight loss programmes which do not always guarantee the desired results; being overweight is a pointer to unnecessary health risks to you so it is advisable to watch your diets in order not to waste your income on avoidable participation in weight loss programmes.

A balanced diet containing mostly raw vegetables, fibrous fruits, lean poultry, omega-3-rich fish, low-fat dairy, low-or-no-sugar choices, caffeine-free coffee and chocolate and clean water will not only cut your spending on weight loss programs but will lead to a healthy, trim body, increase your metabolism, reduce your waistline and leave you looking and feeling better than ever.

• What Food Should I Eat to Lose Weight and Save Money?
• How can I Save Money and Lose Weight?
• Can you Save Money by Eating Less?
• How Should I Eat on a Budget to Lose Weight?
• Can you Lose Weight by Eating a Lot?
• Why do Diets Not Work?
• How can I Lose Weight Naturally?
• Is it Cheaper to Eat Out or Cook?
• What is the Simplest Diet you can Live on?
• How Much Weight Will I Lose if Eat 1200 Calories a Day?
• What Foods Help Burn Belly Fat?
• How do I Kick Start my Weight Loss?
• How can I Lose 10 Pounds in Hurry?

What Food Should I Eat to Lose Weight and Save Money?

The following foods are recommended for you to save lots of money losing weight by eating:

* Apples: According to researchers at the Florida State University, it was deduced that antioxidants and pectin(a soluble fibre) in apples satisfy hunger for a few calories and so could be part of a healthy diet. Pectin reduces the amount of sugar and calories absorbed into the bloodstream after a meal, making the fruit the best snacks for dieters and a great means of preventing Type 2 diabetes.

* Green Tea: If you drink green tea daily, you will be preventing storage of excess fat, improve appetite-regulating hormones and change how your body metabolises food as green tea contains a phytonutrient called epigallocatechin gallate and increases the hormone responsible for making you feel satiated.

* Watermelon: Watermelons and Tomatoes are very rich in lycopene and water as rightly observed by nutritionists, in one of the studies published in the American Journal of Clinical Nutrition, it was shown that women who ate water-rich foods lost 33% more weight in the first six months than women on a low-fat diet. You should know that watermelon also contains vitamins A and C, as well as glutathione, which helps strenghthen the immune system.

* Mushrooms: Mushrooms contain small amount of protein, carbohydrates and fibre which aid fat loss, according to experts. Eating mushrooms will help you burn fat and keep illness and disease at bay as they are very low in calories, have no cholesterol and they contain less than 1% of the recommended daily intake of sodium.

* Avocados: This is a green fruit which contains mono-unsaturated fats that are easily burned for energy. Avocados provide the healthy fats that supplement the cut down on carbohydrates from grains like rice.

* Beans: A good alternative protein source is beans, especially for those wishing to reduce meat intake. It had been proven by a registered dietician, Dawn Blatner that the fibre and water content of beans make you fuller faster, hence helping you to cut calories without feeling deprived. Beans keeps you full and is high in resistant starch, meaning that half the calories consumed cannot be absorbed. Beans also contains antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body. Free radicals have been implicated in cancer and aging to neurodegenerative diseases like Parkinson’s and Alzheimer’s. Beans also reduces the blood sugar and create the fatty acid butyrate which may burn fat faster.

* Pineapples: Pineapple juice is reputed to reduce tummy fats. Pineapples contain vitamins and minerals including vitamins A and C, calcium, phosphorus and potassium. While pineapples are low in fat and cholesterol, they are however rich in fibre and calories.

* Chili peppers: The peppers raise body temperature, which boosts metabolism, making you feel lighter at the end of the day. Chilies can be bought in the same place you buy your peas, running beans and cucumbers; chilies contain capsaicin, the compound that gives these spicy peppers their zing, which is also traced to curb appetite while you eat.

Eating the above stated foods would not only save you money on weight loss programs but will do you good by preventing you from being exposed to health risks associated with weight gain.

How can I Save Money and Lose Weight?

Whether you need to shed just a few pounds or have a lot to lose, deciding to lose weight and improve your health is a positive step. What many people don’t realize is that losing weight can also be an expensive process. Here are several ideas that will help you save money while working toward your weight loss goals.    

Start with What You Have 

When you’re motivated to lose weight, you might want to trash all the food currently in your cabinets, refrigerator and freezer and start fresh. It’s tempting, but it’s also expensive and wasteful. Take inventory of what you already have on-hand and see how it can be incorporated into your new eating plan.

Read Also: How To Make Money Online with Amazon Apps

You’ll probably be surprised at the healthy choices you’ve already made. For those things you know you’re not going to be indulging in anymore, take them into the breakroom at work; they’re guaranteed to disappear.

Make Your Own Meals

It’s a happy coincidence that losing weight and saving money have a few things in common, such as the benefits of making your own food. When you prepare your own meals, you know exactly what’s going into them and can count your calories accordingly.

And of course, eating food you make yourself is always a money-saver over dining out or ordering in— whether or not you’re on a weight loss plan. When you find dishes you love to cook and eat, be sure to make enough to have leftovers for lunches or freeze for a later date. Keeping your pantry stocked with healthy basics will help you resist the temptation to get take-out.

Get Creative with Clothing

It won’t take long for your clothing to start feeling a little loose (yay!). But before you splurge on a new wardrobe, consider several things, including your final weight loss goal. Chances are you’ll drop more than one size before all is said and done and replacing your clothing at each stop along the way is just too expensive. A few solutions include:

• Shopping your own closet for clothing that used to be too small
• Using belts to get more mileage from jeans and pants
• Using belts or scarves to cinch too-big tops and dresses
• Letting friends and family know your happy to accept hand-me-downs

When you reach the point where these tweaks no longer do the trick, focus on buying discount or thrift clothing to get you through until you reach your final goal.

Start Moving for Free 

Modifying your eating habits is the most important part of losing weight, but you’ll want to start incorporating some exercise, too. Before you commit to a pricey gym membership or buying fancy home workout equipment, simply start walking.

Whether it’s a 15-minute break at work, a few times around the block in the evening, or even getting up and walking around the house during commercials while watching TV, any extra steps will start adding up—and cost you nothing.

Make Sustainable Changes

Just like get-rich-quick schemes are never what they seem, the same is true of fad diets. You might lose a little in the short-term but gain it all back quickly. And jumping on and off the diet bandwagon can add up to a lot of wasted funds you can use for other things. Instead, focus on small, sustainable changes you can keep doing long-term. The proof will be in your waistline—and your wallet.

Can you Save Money by Eating Less?

Spending less on restaurants doesn’t have to mean eating cheap, unhealthy fast food. Consider dining at a venue with healthier options but only eating half the large portion presented. Ask for a to-go box at the start of the meal and put away half for tomorrow, and voila – you’ve just turned one meal into two. Also consider the cost and calorie impact of ordering beverages, whether it’s coffee, tea, or soda. Water is always a healthy option and often free.

Cooking at home can cost less than dining out. Meal planning your week can help you stick to a diet as well as save on your shopping. Check your food inventory to see what you might need to incorporate this week to use frugally what you have on hand, and plan to shop only for what you need to complete the meal plan. There are many free websites and apps that can help you plan meals, recipes, and shopping lists.

Reducing or eliminating the amount of sweets and snacks you store at home will help you munch less between meals and also reduce your grocery bill. Choose to snack on fresh fruits and vegetables, and make those less expensive by buying them whole then chopping and washing them yourself.

Big picture, consuming fewer calories could mean a lower body weight. With many long-term health risks related to high body weight, eating less can save more than just money – it could extend our lives.

How Should I Eat on a Budget to Lose Weight?

Nutritious food can be expensive, and it can be difficult to eat a balanced diet that includes fruits and vegetables when you’re on a tight budget.

The good news is, there are many ways you can save money and still eat whole foods. In fact, here are few tips that can help you eat healthier when you’re on a budget.

1. Plan your meals

When it comes to saving money at the grocery store, planning ahead is essential. Pick 1 day each week and on that day, plan your meals for the upcoming week. Then, make a grocery list of everything you need to prepare those meals.

Make sure to also scan your fridge and cabinets to see what you already have. You may have foods hidden in the back that can be used, or you may want to plan your meals around foods you need to use before they expire.

Only plan to purchase what you know you’re going to use. This way, you won’t end up throwing away a lot of what you buy and don’t use.

2. Stick to your grocery list

Once you’ve planned your meals and made your grocery list, stick to it. It’s very easy to get sidetracked at the grocery store, which can lead to unintended purchases — and unintended expense.

As a general rule, try to shop the perimeter (the outer edges) of the store first. This is where whole foods are generally placed and will make you more likely to fill your cart with them first.

The middle of the store often contains the most processed foods. If you find yourself in these aisles, look to the top or bottom of the shelves, rather than straight ahead. The most expensive items are usually placed at eye level.

Additionally, you can download a grocery list app to help you shop. Some of them can even save favorite items or share lists between multiple shoppers. Using an app is also a great way to make sure you don’t forget your list at home.

3. Cook at home

Cooking at home can be cheaper than dining out. Generally, you can feed a family of four for the same price as buying food for one or two people at a restaurant.

So, make it a habit to cook at home, rather than deciding to eat out at the last minute. Some people find it best to cook for the entire week on the weekends, while others cook one meal each day.

By cooking for yourself, you also gain the benefit of knowing exactly what ingredients are in your meals.

4. Cook large portions and use your leftovers

Cooking large meals can save you both time and money. Leftovers can be used for lunches or in other recipes. They can be reused in stews, stir-fries, salads and burritos.

It is great when you are on a budget because having leftovers can stop you from eating out on days when you don’t have time to cook a meal from scratch. You can also freeze leftovers in single-portion sizes to enjoy at a later date.

5. Don’t shop when you’re hungry

If you go to the grocery store while hungry, you’re more likely to stray from your grocery list and buy something on impulse.

When you’re hungry, you may often reach for processed foods that have fewer beneficial nutrients than whole foods. And since these generally aren’t on your list, they’re not good for your budget, either.

Try to eat a piece of fruit, yogurt, or another nutritious snack before you go to the store, this way you won’t be hungry when you get there.

6. Buy whole foods

Some foods are more affordable in a less processed form. For example, a block of cheese is cheaper than shredded cheese, and canned beans are less expensive than refried ones.

Whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals.

Less processed foods are also often sold in larger quantities and yield more servings per package, saving you money overall.

7. Shop for produce that’s in season

Local produce that’s in season is generally cheaper than out-of-season options. It’s also usually at its peak in both nutrients and flavor. Produce that’s not in season has often been transported from far away to get to your store, which isn’t good for either the environment or your budget.

Also, buy produce by the bag if you can. That’s usually a lot cheaper than buying by the piece.

If you buy more than you need, you can freeze the rest or incorporate it into next week’s meal plans.

Can you Lose Weight by Eating a Lot?

It sounds very counterintuitive—the idea of increasing your calories to lose weight—but it is possible. In fact, in certain cases, it can actually help you achieve your weight loss goal as opposed to severely restricting your calories. 

Eating too under your caloric maintenance amount can actually cause your metabolism to drop, meaning that you’ll burn fewer calories. If this is the case for you, then increasing calories may actually help you lose weight.

There are three reasons why you should eat more to lose more weight: 

Prevent muscle catabolism

When you drastically cut calories and eat significantly fewer calories than what your body needs to maintain weight, your body will burn through muscle. 

While this will happen when you cut calories at all, doing it at a dramatic rate will speed up what is called muscle catabolism. Ultimately, this will affect your size. 

But isn’t that what you want? To lose some size? Fat, yes. 

But muscle catabolism will mean you will lose muscle size in particular, and muscle is what gives us a toned look. 

So if that’s what you’re going for, then it’s important to eat more to lose weight (but still within your calorie deficit).

More enjoyment/freedom

Being able to eat more while still losing weight will grant you more freedom and flexibility with your daily food choices. It means that you’ll have more flexibility in what you eat and how much you can eat. 

It’ll make losing weight less of a tedious task, which can do wonders for your mentality. 

Minimize Or Prevent Binge Eating Episodes

You only have a finite amount of willpower. If you severely restrict your calorie intake, then not eating foods that have a higher calorie count will only work for some time before you hit a certain point and start binge eating. 

By allowing yourself to eat more calories and not having any foods that are on your completely off-limits list, you can minimize, if not prevent, binge eating episodes that can affect you physically and mentally. 

Why do Diets Not Work?

Many Americans find themselves caught in a cycle of restrictive dieting followed by dysfunctional eating, sometimes for years.

Historically, conventional thought maintained that restricting intake and/or dieting was necessary for weight management. This might include:

• eating less than what feels right
• ignoring hunger cues
• limiting yourself to only certain types of food (only protein, no carbs, etc.)
• using exercise to burn off food

All of these are forms of external control used to influence weight. However, several large studies demonstrate that eating restraint is actually associated with weight gain over time.

Weight Loss, Then Gain

The initial phase of restrictive dieting is alluring as many people do lose weight and, therefore, perceive their efforts as successful. But, social or celebratory events often feature restricted foods and, eventually, we cave.

The floodgates of previously forbidden foods open and we indulge in our temptations, often overindulging. During this break from our diets, we likely gain weight and, wanting to lose it, circle back to restrictive dieting… and so the cycle continues.

The problem isn’t that 95% of dieters aren’t trying hard enough, the problem is that diet’s don’t work.

Experts believe we may have less control over our weight than we think. The set point theory suggests that genetics and hormones regulate our body weight at a predetermined level.

For example, imagine a rubber band as your body’s comfortable, preferred weight. At this weight, the rubber band is loose. Set point theory contends that when we intentionally lose weight (by limiting foods and/or increasing exercise), we push our body outside of that comfort zone and thereby stretch our rubber band.

The further the rubber band is stretched, the greater the resistance and desire to swing back to normal. The theory implies that the farther we get from our set points, the greater our bodies work to revert to our “natural” weight.

How can I Lose Weight Naturally?

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

Is it Cheaper to Eat Out or Cook?

The answer to this question is ight YES, but it depends on various factors. These factors include the cost of food, electricity, cooking utensils and supplies, and the time required to cook a meal. After all, time is not only our most valuable nonrenewable asset, but it is also money. 

When it comes to the cost of a meal when you eat out, the type of restaurant you choose will have a big impact. 

Fast food restaurants are typically the most affordable option, while finer dining establishments will be more expensive. 

In general, you can expect to pay more for a meal at a sit-down restaurant than you would for the same meal at a fast food place. 

Keep in mind, however, that there are often trade-offs when it comes to cost. For example, a sit-down restaurant may offer better quality ingredients and more attentive service than a fast-food restaurant.

When it comes to cooking at home, the cost of ingredients is the biggest factor to consider. By shopping at a discount grocery store or buying in bulk, you can save money on groceries. In addition, cooking at home allows you to stretch your ingredients further by using leftovers in future meals.

In general, cooking at home is going to be the more affordable option. However, there are some situations where eating out may be more cost-effective. For example, if you’re feeding a large group of people, it may be cheaper to order from a restaurant than to cook at home. Similarly, if you’re in a hurry and don’t have time to cook, grabbing a quick meal from a fast food place is maybe your best option.

Here are some figures that will interest you.

Homemade foods made from scratch that are cheaper than store bought	Minimum yearly savings	Maximum yearly savings
Bread	$40	$400
Beef jerky	$253	$253
Pizza	$9	$222
French fries	$242	$242
Lasagna	$70	$70
Ground beef	$75	$432
Pasta	$186	$186
Meatballs	$109	$109
Gnocchi	$3	$122
Guacamole	$17	$17
Gluten free bread	$96	$533
Mayonnaise	$2	$10
Hummus	$72	$72
Tahini	$46	$46
Brownies	$0	$12
Almond flour	$112	$112
Salsa	$19	$62
Cauliflower rice	$254	$254
Granola bars – per bar (consuming 24 bars a year)	$9	$9
Cheesecake	$106	$1,140
Yearly saving if you make these foods from scratch at home	$1,720	$4,303

What is the Simplest Diet you can Live on?

When it comes to health and well-being, simplicity is key. If something can fit into your daily routine and not feel like too much of a chore, you’re probably more likely to stick to it.

Suzy Wengel, a Danish dietitian who’s the CEO of a biotech company, believes she has the answer to weight loss and healthy eating. In her book “The Scandi Sense Diet,” she details a plan that the beauty and health blog Get the Gloss called “the simplest diet in the world.”

Under the diet, each meal should consist of four handfuls of food — one handful of protein, one of carbohydrates, and two of vegetables — plus a spoonful of fat.

This means no calorie counting or weighing food portions, which can be difficult if you’re on the go or don’t own kitchen scales.

What does it mean to eat simply?

• Prepare most of your meals at home using whole or minimally processed foods.
• Make an eating plan each week this is the key to fast, easy meal preparation.
• Choose recipes with plenty of vegetables and fruit.
• Avoid sugary drinks and instead drink water.
• Eat smaller meals more often.

How Much Weight Will I Lose if Eat 1200 Calories a Day?

You may have heard of the 1200-calorie diet. Whether it’s because you need to lose weight for health reasons or simply want to, the key to losing weight fast is to take in fewer calories than you burn.

“A 1200-calorie diet is a diet focused on counting calories; it is primarily for weight loss, as it is a low calorie meal plan. Losing weight this way emphasizes a calorie level, rather than types of foods or nutrients being consumed,” says Daniela Novotny, registered dietitian and instructor of biomedical sciences at Missouri State University.

The good news about following a 1200-calorie diet is that you don’t have to follow a strict list of foods you can and can’t eat. You can choose a plant-based diet or a clean-eating approach, you can go keto, or you can eat the foods you love but pare back portion sizes.

You simply need to keep track of the calories you’re eating throughout the day and avoid going much higher than 1200. The best way to do that? Use one of the many calorie counting apps out there to keep track, like MyFitnessPal or Cron-o-meter.

That said, you’ll quickly find that your choices definitely affect your success when it comes to following a 1200-calorie diet. Ryan Maciel, RD and Head Nutrition Coach—Elite Athletes and Organizations for Precision Nutrition says, “since it’s such a restrictive diet, you do want to focus on consuming mainly whole foods, having well-balanced meals made up of lean protein, vegetables, healthy carbohydrates and healthy fats. This is really going to help keep you full for a longer period of time and give you a better chance of success.”

If you want to lose weight fast, restricting your calories to 1200 is certainly an effective way to do it. But, how much weight can you lose on the 1200-calorie diet isn’t an exact science.

“There’s a lot that goes into calculating someone’s energy needs for the day, like their height, age, weight, sex, how much they move throughout the day, how much physical activity they do,” says Maciel. “And then, of course, everybody’s metabolism is slightly different. But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

What Foods Help Burn Belly Fat?

To aid in your weight loss journey, eating the common foods below, coupled with a regular workout routine, can help you lose weight and shed belly fat:

• Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.
• Red fruits: The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.
• Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.
• Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.
• Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.
• Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.
• Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.
• Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. Drinking green tea has also been shown to reduce visceral fat. Green tea is low in calories and contains epigallocatechin gallate (EGCG), which studies indicate that it effectively reduces belly fat.
• Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.
• Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.
• Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.
• Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.
• Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.

How do I Kick Start my Weight Loss?

Before you begin, it’s essential that you know that no one loses weight in the same way. There’s no one-size-fits-all approach that will work the same for everyone. Two people of the same weight and height will lose weight at a different rate, even if they eat the exact same foods and participate in the same activities.

The time of the day and even the season of the year can lead to difficulties in managing your weight. Eating later in the day can pack on extra pounds. Backyard BBQs and hotel meals when traveling on vacation are detrimental to your weight loss and maintenance objectives, just as being less active during winter months can have an effect.

The following Top 10 Weight Loss Tips can help you successfully jump start your weight loss journey.

1. Eat What’s Right for Your Body

To maximize weight loss, use healthy ingredients and choose foods that are rich in antioxidants, vitamins and minerals. A healthy body is one that gets a lot of nutrients from a wide range of foods, so don’t be a picky eater. You might even be surprised how much you enjoy a cup of leek soup or kale salad.

2. Lose Weight by Eating Mindfully

You don’t have to stop eating to lose weight. instead, savor each meal and enjoy the entire dining experience instead of just gulping down your food. Eat slowly, chew abundantly, and remain aware of what you’re eating.

The same principle applies whether you’re consuming solids or liquids. Eating or drinking slowly increases weight loss by making you feel fuller faster and the overall result of mindful eating is increased energy, lower stress and fewer digestive issues.

3. Stay Hydrated

Staying hydrated is an essential element for health, weight loss and weight management. Your body is 80 percent water and fluid is as important for health as food. Water is necessary for a diverse array of functions that includes:

• Regulating your body temperature
• Aiding in digestion
• Helps protect your joints
• Essential for rebuilding blood
• Helps detoxify the body
• Keeps your skin looking youthful

4. Farm to Table

Take advantage of nature’s bounty for health and weight loss. Local seasonal produce is available at a variety of farm markets. Fruits and vegetables from around the world are offered at supermarkets, making it possible to maintain a healthy diet throughout the year even when local produce isn’t available.

5. Eat for Better Health

Eating organic and non-GMO foods minimizes the pesticides and artificial ingredients that can be found even in some fresh fruits and vegetables. It also minimizes the potential for exacerbating allergies, gaining weight, and introducing unwanted elements into the body that can have unpredictable results.

6. Enjoy Life More

Even with a healthy diet, it’s important to get your body moving to maximize your weight loss goals.

Do something enjoyable to get moving like hiking new trails, taking a dance lesson or even go swimming.  It will burn calories, keep your body in shape and build muscle. The more muscle you have, the more calories you burn… even while you sleep.

7. Avoid Processed Foods

The sugar, fat and salt in processed foods and beverages are weight loss enemies. They are also addictive, just as nicotine and caffeine. Food companies utilize those elements, along with color, flavor, aroma and texture, to make you eat more.

8. Don’t Eat in Front of the TV or Computer

It’s best not to associate eating with the TV, computer or other distraction to eliminate developing a pattern of eating whenever you’re in front of either device. Eating in suitable surroundings allows you to focus on the meal. And put your phone away while you dine.

9. Prepare Your Own Lunch

Boost your weight loss by not falling into the trap of eating out or ordering fast food while at work. Preparing your own nutritious lunch and taking it to work ensures that you have the right foods and portions that are right for you.

10. Sleep for Weight Loss

Stress is one of the leading causes of weight gain. When you feel nervous, anxious and stressed, your body releases hormones for a fight or flight reaction that leads to an increase in appetite. When you don’t get enough sleep or don’t achieve a restorative slumber, levels of the stress hormone cortisol are elevated and leads to mid-section fat build-up.

How can I Lose 10 Pounds in Hurry?

Losing 10 pounds is a very realistic goal over a longer period than 1 week. To lose 10 pounds, a person can follow these steps.

1. Follow a low-calorie diet

A low-calorie diet is recommended when trying to lose weight. Cutting calories is key to weight loss.

The amount of calories burned per day depends on:

• age
• body size
• activity level

If someone consumes fewer calories per day than their body uses, they will lose weight.

People should follow a low-calorie diet to create a calorie deficit. This calculator can give an idea of how many calories to eat daily to lose weight.

Most experts recommend that a person should not eat less than 1200 calories per day when trying to lose weight.

2. Avoid junk food

Junk foods are:

• high calorie
• not filling
• lacking nutrients
• high in carbs
• high in salt
• very processed

Examples of junk food include:

• candy
• baked goods
• processed snacks
• most desserts

People should try to eat whole, single ingredient foods to help reduce calorie and carb consumption.

3. Add lean protein

Lean protein helps build muscle. Lean protein also helps a person feel fuller after eating. This may mean that people eat fewer calories during a meal and, as a result of feeling fuller, may be able to cut out some unnecessary carbs, which may lead to weight loss.

4. Move more

Taking the stairs and walking during breaks may help to burn calories.

Simply moving around more can help burn calories, and burning more calories can help a person to lose additional weight in a week.

Ways to add more movement to everyday routines include:

• parking further from the door
• taking 5 to 15 minute-long walking breaks
• walking during lunch
• taking the stairs

5. Try high-intensity cardio

High-intensity cardio exercise is effective for losing weight in some people. It is an interval training method where people combine periods of intense exercise with periods of rest.

One study Trusted Source found that people who did high-intensity cardio three times a week lost a lot of weight over a 15 week period, compared to people who did steady-state exercising. Steady-state exercise is a type of activity where a person maintains roughly the same heart rate and muscle movements throughout the session.

Before beginning any high-intensity cardiovascular exercise, people should check with a doctor. This intense exercise is not appropriate for everyone.

Anyone with the following health problems or lifestyle issues should get medical clearance before attempting any high-intensity exercise:

• high blood pressure
• obesity
• heart disease
• coronary artery disease
• diabetes or pre-diabetes
• cigarette smoking
• abnormal cholesterol levels
• mainly sedentary lifestyle

6. Add weights

Resistance training or lifting weights can help protect the metabolism from the crash that can occur while dieting.

Lifting weights builds muscle. Muscle mass burns more calories than fat cells. The body also uses up more of its carbohydrate stores when doing full body resistance routines.

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When someone couples resistance training with aerobic and cardio training, they will burn more calories.

Prolonged exercise of low-intensity to moderate-intensity for over 30 minutes per session will gradually cause the body to stop relying on carbohydrates for fuel and start relying on fat.

This is known as the “fat-burning stage,” which will lead to weight loss.

7. Eat fewer carbs

Avoiding carbohydrates, such as bread, may help to aid weight loss.

A low carb diet can help a person to shed several pounds in a short time. Some studies support reducing overall carb intake.

One study Trusted Source, for example, showed low carb diets could help people with or without diabetes to lose weight. When starting a low carb diet, some people might see an immediate drop in weight, as well as long-term weight loss.

Carbs cause the body to store excess water; so when a person reduces their carb intake, the amount of stored water decreases, causing weight loss.

Before embarking on a low carb diet, it is essential to get advice from a doctor or dietitian, as this type of diet can cause health risks.

8. Reduce bloating

Bloating occurs when the body holds on to extra water or gas. Removing foods that cause bloating can help reduce weight. This includes foods that are high in sodium, such as canned soup, frozen dinners, and carbonated beverages.

9. Follow a meal plan

Following a meal plan can help people stick to a diet and stay more accountable. There is a wide range of meal plans that a person can try. Start by planning each meal for the week and make sure to stick to the daily goals.

10. Change behavior

Changing behavior patterns and lifestyle habits can be critical in ensuring a successful weight loss plan. Research shows that when people are aware or mindful of what they are eating, their cravings reduce and they are more successful at practicing portion control, which are two significant components to successful weight loss.