Wednesday, April 13, 2011

Ten Steps, Ten Pounds, Twenty Days

The 10/10/20 principal is an easy one to incorporate into your lifestyle. Follow ten steps, lose ten pounds, and do this in TWENTY DAYS!

How does it start? are the steps.

1. Believe you can lose weight. Believe you're beautiful.

No one can keep motivation if they don't believe they're worth the effort. Furthermore, you can biologically assist yourself in your weight loss because you can mentally stave off cravings. This strength is not easily available if you're thinking low of your self image. Love your curves, love your hair, love your surroundings, and love yourself.

2. Sugar

Do you know where the sugar is in your diet? Even 100% juice can contain quite a bit of sugar. This equates to calories. A great site to determine how many calories are converting to sugar can be found here: Sugar Calculator

Limit the amount of sugar you're eating to 30 grams a day. Trust me, this will make a phenominal difference.

3. Dairy

Milk is good for you! You must eat dairy to have calcium. WRONG!!!!! Buzzer is going off on this one. Calcium can be found in other great foods such as: black, navy, soy, and kidney beans. Spinach, salmon, almonds, and oysters. And the list could continue...

Calcium supplements can also be taken if necessary. But ultimately a diet high in dairy is also a diet high in calories and can increase the production of flem and cravings for sugary or high in carbohydrate foods. 

4. Snacks

You MUST snack. What? But that's how I'm gaining weight... Nope. Snacks SHOULD be healthy. But it's not good  to starve your body.  Snack on small items. Suggestions: handful of almonds, half a bagel with peanut butter, apple, Reduced Fat Wheat Thins, pretzels, yogurt, or anything within 200 calories.

5. Late Night Eating

Make a rule not to eat after 9pm. Or, at least 2 hours before you go to bed. Your body is far less likely to burn calories sleeping than awake. 

6. Sleep

Speaking of catching zzz's. This is crucial. You should get at least 8hrs of sleep a night. This will minimize your cravings by at least 35%. When you're sleep deprived you tend to crave food as a means of increasing your energy to get through the day.

7. 1200/1800

You should never starve yourself, but all things in moderation as well. Women: try to limit to 1200-1500 calories. Men: 1900-2100. Again, consult your doctor for a more appropriate caloric understanding and guideline.  The more weight you lose, the less calories you will need to consume. However, the more exersize you do the more calories you will NEED.

8. Water

Drink lots of water. Yes, you hear this often. What if you don't like water? You can supplement the taste of nothing with Crystal Light flavor packets, Stevia extract, or even a little lemon juice. Just make sure whatever you add to your water is light and relatively sugar free.

9.  Fake Sweeteners

A Diet Coke now and then isn't going to kill you, but copious amounts will seriously hinder your weight loss. When you eat/drink a large quantity of fake sweeteners they tend to increase your cravings for real sugar and salty foods. Your body is also a bit confused by the use of sugars which then influxes your desire for sugar of any kind.

10. Exercise

Yes, you have to do this. No, you don't have to do this to the point of it being painful. 20-30 minutes a day, five days a week. Try different ways of exercise to keep it fun! Outdoor activities, videos, even yard work!

There you have it. 10 steps, 10 lbs lost, and all in 20 days! As you try your comments below!

*None of the advice presented on this website has been reviewed by a physician. Please follow this diet at your own risk.