The easiest way how to lose weight by cutting calories is to find out what your ‘maintenance’ level is and then reduce your daily calorie intake by between 10-20%. Then it’s a matter of tracking what you’re eating to make sure you’re consistently in a calorie deficit. The size of the calorie deficit will determine how quickly you lose weight. However, if you’re overly aggressive and try to ‘crash diet’, then you risk losing more muscle than fat.
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key. 

"Your body has been starving all night long, and it needs nutrients to rebuild itself," says Matarazzo. "If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day." Eat sufficient protein (30-40g), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right. https://www.youtube.com/watch?v=dzWc0JTsPhg


Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink. https://www.youtube.com/watch?v=53Bo_28Bx-E
A plateful of healthful diet can bring about a lot of difference in your 10 day weight loss program. Along with the vegetables, you may have low fat yoghurt, one egg, beans, and 2 plates each of 250gms of pasta along with tomato sauce and fruit juice. A cup serving of fibre-rich foods, such as barley, raspberries, pears and whole wheat pasta can help cut hunger between meals. Fibre makes one feel full quickly, helping one lose weight fast.
A variant of calorie cycling is carbohydrate cycling. If you're eating mostly non-starchy veggies and protein (aka not a lot of carbs), it could do you well to have a day where you do consume carbs. Your body prefers to burn them over fats or protein, so including them in your diet does the same thing -- it vamps up your body's processes, actually spurring you to weight loss.

Figure out your workout schedule. If you were looking to change your lifestyle for the rest of ever, setting a workout schedule would be a little ridiculous. But since we're only talking the next week and a half, let's do it. This way you'll be forced to look at your next week, pick times, and stick to them. Because you know you have the time and availability!Aim for a workout almost every day. An hour is good, but 30 minutes will do. If you have to break it up, no problem! And if you "don't have time," make some. There is always room for health.
Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.

Consuming too many starchy foods, such as potatoes, rice, pasta, and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice, or sliced potatoes.
When you stay hungry, all the junk you are trying to avoid can get too tempting to resist. To keep yourself from getting too hungry between meals, always keep something with you that you can munch on. It doesn’t always have to be celery or carrot sticks. You can always treat yourself to something delicious that isn’t completely terrible for your diet.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”. https://www.youtube.com/watch?v=zwPxWN41Z3Y
According to research in the "American Journal of Clinical Nutrition," 37 percent of Americans' total daily calories come from sugar-sweetened drinks, including sodas and fruit juices, yet these calories do little to make you feel full. If you crave something sweet, a whole fruit provides more vitamins, minerals, and fiber, plus you're less likely to eat additional foods because the volume is greater in your digestive system.
1.  Cut out ALL starchy carbs and fruit – it’s almost impossible to lose any kind of significant (more then 3-5 lbs) FAT in 10 days, but you CAN lose a pretty decent amount of weight coming from water, carbs and salt.  Starchy carbs hold about three times their weight in water, so if you have 100 grams of carbs from breads that means an extra 300 grams of water you will hold on too!  So for 10 days, only veggies, no fruit and no breads!
LoseWeightByEating.com is committed to providing information on natural and alternative health, but is not written by health care professionals. All material provided at LoseWeightByEating.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at LoseWeightByEating.com do not represent the views of each and every author or contributor to LoseWeightByEating.com. The publisher of this site is not responsible for any errors or omissions in any content herein.
Unsaturated fats like poly- and monounsaturated fats can lower cholesterol levels, which reduces the risk of heart disease. Unsaturated fats are typically liquid at room temperature and provide our bodies with essential fats that they can’t create on their own. These fats mainly come from plants (avocado, nuts and seeds, olive, canola, etc.) but some come from the sea too (fish and seafood).
Go Veggies! Eat just vegetables on day 2 and 3. Some stimulating vegetables that will help you in your endeavors to shed pounds in 10 days incorporate broccoli, spinach, eggplant, and so on. A measure of slashed vegetables, for example, tomatoes, cucumbers, verdant greens and ringer peppers can substitute greasy snacks and along these lines help you get in shape.
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.

Switch it up. It's too easy to develop a routine...and then get bored with it. Either your muscles get bored or your mind gets bored or both. And when this happens, you actually burn fewer calories -- you're pushing yourself less hard. So switch it up! Either mess around with duration or intensity or do a completely new activity. Your body and mind will thank you for it.
It is one of the biggest myths that doing only crunches help reduce waistline. Crunches are essential, however, they only strengthen the core muscles and build endurance. To lose fat around the waist, it is very important to combine high-intensity interval training (HIIT) moves along with crunches to get magnum results. Start with cardio moves like skipping, jumping jacks, burpee and hand walk.
Fleury, N., Geldenhuys, S., & Gorman, S. (2016, October 11). Sun exposure and its effects on human health: Mechanisms through which sun exposure could reduce the risk of developing obesity and cardiometabolic dysfunction. International Journal of Environmental Research and Public Health, 13(10), 999. Retrieved from https://www.mdpi.com/1660-4601/13/10/999/htm

From this moment forward, say “HALT” before you eat. Barke suggests you use this technique to determine if the need for food is physical or psychological. H refers to genuine hunger or habit. “If you’re physically hungry, then you need to eat,” she says. “But often we don’t eat because of hunger, but out of habit.” The remaining letters refer to other wrong reasons for eating: A because you’re anxious; L because you’re lonely or depressed; and T because you’re tired.
One of the main reasons we break from our diet plans is the fact that it is really difficult to resist temptation. A few days of green smoothies and salads, and you find yourself gorging on every kind of junk imaginable. Most of us don’t have the willpower to keep eating something we despise for a long period of time. Which is why deprivation doesn’t work. The best way to have want we want, and not gain weight is by eating smaller portions.
Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
If you feel like you're making smart moves to lose weight but the scale isn't moving the way you want, your diet may contain some sneaky foods that can lead to bloating, water retention (ahem, salt!), and a higher calorie intake. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. When it comes to healthy eating and weight loss, these plant-based foods loved by registered dietitians have your back.
Think about calorie cycling. Recent studies have shown that having a higher-calorie day every so often can actually help you lose more weight. Yeah. Crazy, huh? The reason being that when you're restricting your body, your metabolism slows down and your body clings to its nutrients for dear life. Having a higher-calorie day gives your body a metaphorical breath of fresh air, allowing it to relax and let go of some of your fat stores and let your metabolism run wild. So during this 10 day period, consider 1 or 2 days where you eat a little bit more.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
The notion that abdominal obesity is the most dangerous kind isn't new. Back in the 1940s, the French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. Almost always, the latter patients carried their fat around their middles. And, almost always, they were men.

Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts. https://www.youtube.com/watch?v=qWKAvHO9TQo
×