Introduction
If you’re looking to lose 10 pounds, you’re not alone. Many people struggle with their weight and are looking for ways to shed those extra pounds. Fortunately, there are a number of diet tips that experts recommend to help you reach your weight loss goals. From eating more protein to cutting out processed foods, these seven diet tips can help you lose 10 pounds in no time. With the right diet and exercise plan, you can reach your weight loss goals and feel healthier and more confident.
Lose 10 Pounds With These 7 Diet Tips, According to Experts
If you’re looking to shed a few pounds, you may be wondering what diet tips experts recommend. Here are seven tips from nutritionists and dietitians that can help you reach your weight loss goals.
1. Eat Whole Foods
Whole foods are unprocessed and unrefined, and they provide your body with essential nutrients. Eating a diet rich in whole foods can help you lose weight and keep it off. Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Cut Back on Added Sugars
Added sugars are found in many processed foods and drinks, and they can add a lot of extra calories to your diet. Cutting back on added sugars can help you reduce your calorie intake and lose weight. Try to limit added sugars to no more than 10% of your daily calorie intake.
3. Drink Plenty of Water
Staying hydrated is important for overall health, and it can also help you lose weight. Drinking plenty of water can help you feel full and reduce your appetite. Aim to drink at least eight 8-ounce glasses of water per day.
4. Eat More Fiber
Fiber is a type of carbohydrate that your body can’t digest. Eating foods high in fiber can help you feel full and reduce your calorie intake. Aim to get at least 25 grams of fiber per day from sources like fruits, vegetables, and whole grains.
5. Get Enough Sleep
Getting enough sleep is important for overall health, and it can also help you lose weight. Studies have shown that people who don’t get enough sleep tend to eat more and gain weight. Aim to get at least seven hours of sleep per night.
6. Reduce Stress
Stress can lead to unhealthy eating habits and weight gain. Taking steps to reduce stress can help you lose weight and keep it off. Try activities like yoga, meditation, or deep breathing to help manage stress.
7. Exercise Regularly
Exercise is an important part of any weight loss plan. Aim to get at least 150 minutes of moderate-intensity exercise per week. This can include activities like walking, swimming, or cycling. You can also add strength training to your routine to help build muscle and boost your metabolism.
Following these seven diet tips can help you reach your weight loss goals. Remember to consult with your doctor or a registered dietitian before starting any new diet or exercise program.
This year is all about getting in touch with your health, fitness, and wellness goals. Whether you want to lose 10 pounds for a certain life event, or you’re simply getting into shape, we chatted with the experts who share seven of their best diet secrets when all you want is to shed 10 pounds in 2023. With some little tweaks to your morning routine and in the kitchen, you’ll be well on your way to weight loss success! Keep reading to learn more, and next, don’t miss 5 Overlooked Weight Loss Tips That Actually Work, Expert Reveals.
If you want to lose 10 pounds, it’s time to increase the amount of protein you consume in your meals. According to The Nutrition Twins®, Tammy Lakatos Shames, RDN, CDN, CFT, CLT and Lyssie Lakatos, RDN, CDN, CFT, CLT, nationally recognized registered dietitian nutritionists (RDNs), personal trainers (CFTs), and top experts in living healthily, protein is king if you want to stay full and avoid overeating.
“Protein keeps you satisfied so you don’t wind up overeating later,” The Nutrition Twins tell us. “It also keeps your blood sugar levels stable, so you don’t get energy highs followed by crashes that signal your brain to get a quick pick-me-up like sugar! Aim for a minimum of 20 grams of protein per meal.”
Putting oil you cook with into a spray bottle or spritzer rather than pouring it straight from the bottle is a simple tweak that can make a major difference. After all, The Nutrition Twins point out that whether you’re pouring oil into a pan to prepare eggs for breakfast or using it to dip dinner rolls into, each tablespoon adds up to 120 extra calories you’re consuming.
“Chances are, each time you pour oil, you are using more than a couple of tablespoons. Store oil in a spray bottle, spritz it in a pan or meal instead of pouring it, and save up to hundreds of calories each day and watch pounds drop,” The Nutrition Twins suggest. “Take it up a notch and spritz dressings, condiments, and even melted butter by adding them to a spray jar. While extra-virgin olive oil is heart healthy and packed with anti-inflammatory polyphenols, the calories still add up just as quickly as other oils.”
The Nutrition Twins tell Eat This, Not That!, “While there is mixed research on whether this truly helps you to burn more calories, the truth is that if you exercise first thing in the morning, there are fewer things (and fewer excuses!) to get in the way of your workout.”
So stretch it out with a morning yoga session, lift some weights in the sunlight that’s pouring through your windows, or head outdoors for a rejuvenating run. Even if you have solid intentions to carve out some time for fitness later on, sometimes, those plans get derailed by the craziness of the day.
RELATED: You’ll Never Lose Weight if You Still Do These 5 Things, Expert Says
Eating your veggies before larger meals can curb your appetite with little calories and help you lose weight. “You’ll be able to make a rational decision about what to eat,” The Nutrition Twins explain. “You’ll eat less of the heavy items at the meal, and you’ll get fiber, phytonutrients, and vitamins. The key is not adding calorie-laden butter, oil, or dressings to the vegetables.”
Staying on top of everything you eat is key in supporting your weight loss efforts. Plus, having everything on record will keep you on the right track.
“You won’t forget you ate a few pieces of candy from your coworker’s candy jar if it’s recorded in your food diary,” The Nutrition Twins say. “Research shows that people who write down what they eat lose twice as much weight as those who don’t.”
Adding a bit of zest to your meals with fresh lemon or lime can make them especially tasty and flavorful. “These citrus fruits help to bring out the flavor in all food and work wonders on salad, seafood, fish, chicken, and more. It’s one of the most flavorful tricks that many top chefs use to replace salt and calorie-dense condiments while packing in antioxidant-rich, practically calorie-free flavor,” The Nutrition Twins explain.
Ditch the last four bites of each meal. Doing so can save you around 100 calories for every meal or snack you consume, which means you can decrease your calorie intake by 400 calories per day. “This will feel minimal, but from this change alone you’ll lose nearly a pound a week,” The Nutrition Twins explain.
Sign up for our newsletter!
Alexa Mellardo