1. Follow a 1200 calorie meal pattern for 35 days.
1200 calories is equivalent to 2 cups of skim milk, 2.5 cups of starch, 5 ounces of meat, 3 cups of vegetables, 2 pieces of fruit, and 3 teaspoons of fat per day.
2. Consume 64 ounces of water per day.
I use a mason jar with 12 ounces etched on the side. I fill it 5 – 6 times per day. In other words, know exactly how many ounces your glass holds and fill it to equal 64 ounces per day.
3. Do 30 minutes of aerobic activity every day.
Walking, running, swimming, or dancing are all good examples of aerobic activity.
4. Increase your fiber intake to 25 – 30 grams per day.
Fiber is found in fruits, vegetables, whole grains, beans, peas, nuts and seeds. Fiber makes you feel full so you eat less.
5. Get a buddy to lose 10 pounds with you.
If you can’t find a buddy, go to http://www.IowaAvenue.com and you will have a community of people ready to lose 10 pounds of weight with you.
6. Track your weight and measurements.
Take a beginning weight and weigh yourself once a week in the morning. Take a beginning waist measurement and then measure again every 4 weeks. Also a before picture is nice to have to show others your success.
7. Plan ahead.
Make a grocery list based on planned menus and only purchase from your list.
8. Eat vegetables to get through the hunger.
Always have raw vegetables on hand for the times you just can’t make it until the next meal.
9. Get help from a dietitian if you have a medical condition that requires a prescribed meal plan.
A registered dietitian (RD) is a food and nutrition expert who has met academic and professional requirements. A dietitian will help you design a meal plan based on your needs, preferences and medical condition.
10. Keep a food journal.
Record every food and beverage item that you put in your mouth and the amount of each item (cups, tsp/tbsp, ounces). You can also record time, place, who you dined with, activity and mood. The journal I use is located at http://www.weight1minute.com.
Follow these 10 tips and you will be 10 pounds lighter in approximately 35 days.