Lose a pound a day

Lose a pound a day

Want to lose weight without giving up any of your favorite foods? Just stop eating unhealthy versions of the foods you love  and you can lose up to a pound a day!

Even after choosing skim milk over half-and-half, whole wheat bread over white bread, mustard over mayo, does your weight on the scale creeps up? May you are prone to wheat belly and lack belly slimming MUFAs.

The possible culprits are as follows-

1. Similar foods don't equal similar calories.

                For example, take a burger,in it calories peaks in a Ground beef than 95% lean ground beef. Replacing a big squirt of ketchup with the less,cheese slices with onions or mushrooms, as the extra carbs in sauce is counted. So, you can slash your calories without sacrificing any taste.

2. Small calories differences counts.

                May be calorie differences are not dramatic, but adding these few extra calories consistently, could make you gain up to 20 pounds a year. For example, the calorie difference between a slice of whole wheat bread and white bread; a large bowl of veggie soup than a small one.

3. Oversize portions baffle your brain.

                The more food we are served,the more we eat! A bigger portion of food adds 50 percent more calories than a regular size. So, the only change you can make is, to make your eating portions smaller, then you will shed calories and pounds. 

The heart of the diet is a three phase plan that offers mix and match meals that are calorie controlled, and nutritionally balanced.

• First phase - accelerates weight loss so you can shed pounds quickly for maximum motivation
• Second phase - steady loss, allowing a slightly higher calorie allowance----you keep losing weight  while still enjoying your favorite foods so you don't feel deprived.
• Final phase - maintain, ensures you stick to your healthy habits to keep the weight off.

What to Stop Eating to lose weight?

• Saturated fats ,trans fat, which raise cholesterol and increase inflammation. 41,000 people in the Harvard Nurses' Health Study were more likely to gain weight if their diet was high in these fats.
• Sodium, which can raise blood pressure and cause bloating.
• Added sugars and other refined carbs, which contain empty calories and raise blood sugar.

What to Start Eating to lose weight? 

      * Water

      * 60 g Protein

      * 25 g Fiber

      * Less than 2,400 mg of Sodium

      * 75 mg Vitamin C

      * 1,000 mg Calcium

* Water is an essential and major content of our blood and it helps to flush out the toxins out of our body, thereby helping us to lose weight.

* Power up with lean proteins to boost metabolism and muscle strength. Dieters on a high dairy diet lost more fat and gained more muscle than those eating less protein and dairy.

* Fiber keeps you full. A high fiber, for example oatmeal makes you eat less at next meal.

* Monounsaturated fatty acids (MUFAs) found in nuts and olive oil help to shed dangerous belly fat.

* Calcium burn more calories. In the Framingham Heart Study, people who ate the most dairy gained less weight and fewer inches around their waists than who ate less dairy.

* Vitamin C boosts immune system and fat loss. People deficient in it may have a harder time shedding not only colds but also pounds.


Sources: Reader's digest