"There are many foods that aid weight loss, but one that I often recommend to my clients and eat myself is grapefruit. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently, the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it's at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor." — Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight.
The fad military diet consists of low-calorie, odd food pairings such as bun-less hot dogs with banana, carrots, and broccoli. “Any diet like the military diet that severely limits the amount of calories you consume or eliminates one or more entire food groups puts any individual at risk for nutrient deficiencies,” says Kyle. “This can be more harmful than holding onto those 10 extra lb you’re trying to lose.” (32)
To help you on your way, the WW app allows you to track your food, weight, and activity, look up the Smart Points value of each food, chat live with experts, get over 4,000 recipes, sync your fitness device, scan foods, and find daily inspiration on Connect, a members-only digital community. The app won the 2019 People’s Voice Award Webby for Best Practices thanks to its “advanced practices in app and mobile site development.”
Interested in following a more historical approach to eating? The Primal Blueprint is similar to the Paleo diet, which has roots in how our long-ago ancestors supposedly ate. This plan ditches grain, sugars, and processed foods while focusing on clean eating with plenty of protein (both animal- and plant-based), lots of vegetables, fruits, and healthy fats. The Primal Blueprint acknowledges other health factors too, advocating for lots of low-intensity activity, some high-intensity exercise, strength training, and plenty of sleep.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
If you have more than a week to lose 10 pounds, Dr. Huether recommends trying intermittent fasting. "For longer-term weight loss and maintenance, I like to use intermittent fasting where I choose an 8-hour window to eat (for me its 1 pm to 9 pm). By doing this your body learns to use fat as fuel (instead of glucose), so it becomes easier and sustainable over time."
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
To lose 10 pounds fast, Jackson explains you'll then want to cut your calorie consumption by 10%. "For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You'll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a 'bodybuilder breakdown' which is 40% protein, 40% carbs and 20% fat. You'll begin to drop weight in no time!"
We're pairing two Trader Joe's fan-favorite products--the Middle-Eastern Balela salad with beans and spices and 10 Minute Farro--to add protein, fiber and satisfying texture to these high-protein lunch bowls. To cut down on prep time, we're also using pre-seasoned grilled chicken breasts from the refrigerated section, bottled balsamic vinaigrette and a few other ready-to-use ingredients you can find at Trader Joe's to make these quick and easy meal-prep lunches.
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
On average, the daily caloric intake on Nutrisystem is 1,500 calories for men and 1,200 for women (low enough to lose weight but high enough to prevent “hangryness”). The daily menus are high in fiber to help you feel full, and are divided as follows: 50% carbs, 25% fat, 25% protein. According to a 2015 study by the American College of Physicians, people on Nutrisystem lose 3.8% more bodyweight than dieters who only receive guidance and counseling. Plus, thousands of positive customer reviews attest to Nutrisystem’s effectiveness, as long as you follow the program faithfully.
Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health — and weight loss may be a bonus. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals,” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members — and instead should pay attention to what works for you individually.”
Each one of us has a different preference for food. Some like chocolate, some like french fries and so on. But the desire to have junk is common to all of us. What’s your preference for junk food? Is it chocolate? Is it sweets? Find your poison and make sure you don’t have easy access to it. Don’t stuff your fridge with junk food. ‘Watch what you eat and don’t binge!’, says Neha Dhupia.