How to Lose 10 Pounds a Month Healthily

If you talk to women about their weight, many of them will tell you that they would love to lose 10 pounds. Whether it be for an occasion they want to look fabulous for, or whether they just want to be slimmer, 10 pounds seems to be the magic number. Luckily, it really is a magic number, and to lose 10 pounds a month is easily done!

The first thing you need to do is to change your diet. In fact, as soon as you do this, you will probably lose 2 to 4 pounds within the first few days. These pounds are often called “water weight”, and losing them quickly happens to many women after a change in diet. However, these are not the pounds you want to lose, so pay no attention to them. You are likely to gain them back after your body has gotten used to the new diet. So don’t be discouraged when sometime after you’ve started, you’ve put on a bit of weight again.

To properly change your diet, figure out the correct calorie consumption you need for your height and weight, and how much you have to cut back in order to lose a lot of weight. There are many easy to use calorie calculators online that can do this for you. Once you have the correct calorie count, begin designing a diet that will meet this calorie count. Make sure that sugar, sweets, cakes, soda, and alcoholic beverages are not part of this diet. This is very important!

You can start your day with a fresh fruit or vegetable smoothie and an egg for protein. Many times this combination will keep you full till lunch. For your lunches and dinners, make sure you have 4 fish and vegetable meals, and 4 bean and vegetable meals each week. The rest of your meals should be chicken or very lean meat and always paired with vegetables. Try to cut out your carbohydrate intake, potatoes included! Only eat carbohydrates from vegetables (ex.carrots, pumpkin, squash) or brown rice.

At the end of each day, do an easy exercise routine that will burn more that the total amount of calories you consumed that day. You can try walking up and down the stairs for an hour to burn almost 400 calories. Or you can try running 5mph for an hour to burn the same amount. Keep in mind that other daily activities burn calories too, so look for a total calories burned calculator which will tell you how much you’re really burning daily.

Make sure you eat correct food portions throughout the day. Try to eat on time so that your body doesn’t go hungry or think it is starving. Remember not to cheat on your diet. Usually once you’ve cheated, you’ll very easily do so again, and it can go downhill from there. Stick to your diet and exercise, and you will easily lose 10 pounds a month!

If you are fed up with expensive fad diet plans and want to learn about healthy eating guidelines you can follow to accelerate fat loss start by view these other healthy guidelines at our healthy eating guidelines video.

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Low Carbohydrate Or No Carbohydrates – What Role Carbohydrates Play in Your Weight Loss Plan

After experimenting with several weight loss strategies, and obtaining very marginal if any results, I’ve come to the conclusion that all diets need some form of carbohydrates to  work the best.

Let me explain, for instance you can go with a no carbohydrate, all protein diet, eliminating carbohydrates completely from your diet, but the downside to this is that you ingest more fat than is reasonably healthy. Side effects include high blood pressure, elevated creatine levels, and in some cases higher cholesterol. You can lose weight with a no carbohydrate diet but energy levels can suffer. The body needs carbohydrates especially in the morning, when energy levels need to be restored for the duties of the day, if your body runs out of fuel it searches for the next available source of glycogen and that is the muscles, this is counter productive if you’re also exercising to help with your weight loss. So for obvious health reasons a complete carbohydrate free diet is not the best idea.

The most effective way to lose weight and shed fat pounds is to cycle your carbohydrate intake between low and moderate good carbohydrate intake. The key here is to consume healthy clean burning carbohydrates, called complex carbohydrates, and avoid the starchy ones, especially if you are not active. If  the starches aren’t converted into energy then they become fat. Foods you want to avoid include white bread, white rice, sodas, cookies, potato chips, white refined sugars, white pasta, etc.

The best carbohydrates are the ones that don’t cause an immediate spike in blood sugar levels, this occurs because of the direct to blood stream effect starchy, sugary foods have in our blood stream. Better choices would be any 100%whole wheat bread, whole wheat or spinach pasta, plain oatmeal, brown rice, almonds, sweet potatoes, broccoli, and baked potato chips.

A successful weight loss plan should include foods that have sufficient amounts of proteins, carbohydrates, and even some fats. For maximum effectiveness exercise should be included, and yes you need carbohydrates to give your body fuel to burn, until your body has been trained to burn fats more efficiently.

A short booklet I recently published called “How to lose 36 lbs in 6 weeks” lists several good fat burning recipes and lists foods with no fat making properties.

William G. Moore is an internet marketer specializing in publishing diet and weight loss information products and an avid affiliate marketer in the “How to lose weight” product niche. You can learn more about the publisher by visiting http://www.howtolose36pounds.com Find information on the best fat burners and weight loss supplements as well as coaching programs.

The Truth About Carbs

What is the truth about carbs? Carbohydrates have been given a bad reputation in recent years.

If you believe everything suggested by the diet industry and the media, the only way to lose weight is to never touch a piece of fruit, a slice of bread, or a bowl of pasta again! Not only is this way of thinking inconvenient, it could also be harmful.

The human body is designed to function optimally when it receives certain types of food. Carbohydrates are one of the kinds of food the body needs. Let’s examine the types of carbohydrates, and how they contribute to a healthy weight loss diet.

Simple Carbohydrates

Simple carbohydrates are the “bad carbs” that you’ve been hearing about. Their molecular structure is very small, so the body easily absorbs them. Your body quickly converts simple carbohydrates into simple sugars. This makes carbohydrates taste good, as well as leading your body to store the excess as fat. Simple carbs consist of foods like white bread, cake, cookies, and white flour pasta. These foods should be limited or avoided if you are attempting to lose weight.

Complex Carbohydrates

Complex carbohydrates are essential for proper nutrition. They provide quick energy, as well as essential nutrients and fiber. The fiber they contain makes them stick around your body a little longer, while still allowing them to convert to much needed energy fast. Limit your servings to a few a day, and you should be fine. A good guideline is to aim for 30-45 grams of carbohydrates per day, with 15-20 grams per serving.

Fiber

The amount of fiber in a carbohydrate needs to be taken into consideration. As you choose your daily carbohydrates, you can deduct the fiber grams from the carbohydrate grams. For example, if a cereal contains 25 grams of carbohydrates per serving, but also contains 5 grams of fiber – those 5 grams don’t count toward your daily total! Adding fiber to your diet is a quick way to aid weight loss – choose foods like whole grain breads, fruits, and vegetables.

When you begin a weight loss plan, it is easy to assume that you must cut out carbohydrates. However, complex carbohydrates can be included in your weight loss diet. Choose whole grain foods such as brown rice, multi-grain bread, and whole wheat pasta. Be sure to include fruits and vegetables, and you’re on your way to a weight loss plan that includes carbohydrates.

There you have it – the truth about carbs!

Find out the real Truth About Carbs. Did you know that you can eat foods that you like and watch the pounds melt off? This Fat Loss Program teaches you how.

Why Carbs Are Bad

The latest trends in dieting bash Carbohydrates as bad, but has anyone bothered to explain why?  Talking with Roger Snow, Owner and Operator of Rocky Mountain Grain Products, shed some light on not only why carbohydrates are not the ideal human food source, but also why we keep eating them in spite of their drawbacks.

Gradual Weight Gain
“Now the reason why carbohydrates like, bread, pasta, potatoes and rice, are very bad for us is because of how the body digests these,” says Roger.  “When the body digests fats, it does it very slowly.  The body doesn’t get energy out of fats quickly.  But the body does [get the energy] out of carbohydrates quickly, so if you are climbing Mount Everest or something and you were eating carbohydrates, you’d burn them all up and there’d be no problem.  However, in our society if we eat sugar and carbohydrates, we get more energy than we can use and so the body starts storing it as fat.

“So virtually everyone in our society gradually puts on a few pounds every year, maybe just one, but after 50 years that’s 50 pounds.”
“That’s what happens to everyone who eats carbohydrates,” says Roger, “You get more energy than you can use and some of it becomes fat. And fat just keeps accumulating.”

Energy Roller Coaster
While weight gain has been noted as the number one reason to avoid carbohydrates as of late, the detriment of carbohydrates goes beyond picking up a few pounds here and there. Roger diagrams that viscous cycle of energy highs and lows that come from eating carbohydrates.  People tend to eat carbohydrates because they are convenient and a part of so many meals, but then the carbohydrates spike the person’s blood sugar and the energy from the food is expended in a burst. 

Since the energy from the food is spent quickly, people feel shortly after like they need more energy and fast!  So naturally they turn to wait their body instinctively knows will give them the much needed energy the quickest…carbohydrates. He says, “The way it works is that people tend to run around and keep going after those quick energy fixes, like coffee, sugar, and pop, so that they have enough energy to make it through the day.”  Roger describes the tragic situation as, “planning your life from coffee pot to coffee pot.”  This pattern of carbohydrate boost and energy bust creates a roller coaster effect which, understandably, many people find difficult to break.

Sludge in Your System
In talking with Roger about the effects of hemp hearts, he mentioned that one thing people complain about is loose stools.  While people may blame the change in their elimination on the addition of hemp hearts, what they fail to realize it that the hemp hearts are in fact cleaning out junk already in their system!  “I think instinctively everyone should know if you eat bread, pasta, potatoes, and rice, there isn’t much in those things to hold them together. 

They’re all starch,” says Roger, “So your body is full of those things.  It becomes all sludgy in your body and it doesn’t clean out regular.  It doesn’t move through right.  There’s not much to hold it together.  So if you’re just starting to eat hemp and you have a body full of bread, pasta and rice sludges, you can expect to have a period of time when you’re cleaning out and you’re going to be looser than you want to be.”

Hemp hearts can help with each of these issues.  Since the body does not digest hemp hearts quickly, they are a substantial source of energy to fuel a person through the day, and because the person’s energy is stabilized, it is easy to avoid turning to carbohydrates and sugars as an energy booster to make it through the day.  As Roger said, hemp hearts do help one to clean out whatever unhealthy stuff in is their system already.  Hemp hearts can help a person cut down on things that are not beneficial, however, as Roger says,

“The only way hemp hearts makes sense is if people use it to change the way they eat, not to add it to an unhealthy lifestyle.”

~ Natasha Beth

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