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20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks

20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks

Weight loss has become a sticky subject of confusion, conflicting information and myths. Before you know it, you’re on the crash-course diet from hell and getting no-where! Sustainable weight loss is not a fad diet or program, it’s a lifestyle. With these 20 proven weight loss tips, you can lose 10 pounds in 3 weeks. Best of all, you will set yourself up for continued progress every week!

1. The Golden Rule: Calories In vs. Calories Out

This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.

Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.

Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

2. Set Attainable Goals And Track Your Progress

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    Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:

    – Lose weight each week

    – Lose 1-3 pounds per week

    – Lose 10 pounds in 3 weeks

    – Fit into size 30 jeans!

    3. Consider Skipping Breakfast

    Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.

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    Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

    4. Drink More Water (Especially Before Meals)

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      Drinking water an hour before eating has two proven benefits for weight loss:

      5. Make Coffee Your New Best Friend

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        Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.

        The caffeine content will boost your body’s metabolism by up to 10%, leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

        6. Make Green Tea Your Second Best Friend

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          Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

          7. Always Check For Added Sugar

          Sugar has demonstrated worryingly strong links with obesity, diabetes and heart disease (to name a few).

          But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

          8. Cut Out Simple Carbohydrates

          Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process. As a result, you will feel hunger and cravings come back again in no time!

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          Avoid all sugar or refined grains by avoiding the following foods:

          • Cookies, candy and sweets
          • Packaged cereals
          • White bread and rice
          • Cakes

          9. Scale Down Your Portion Sizes

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            It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.

            Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls!

            10. Keep Healthy Food On Standby for Stacks

            The power of temptation is mighty, so why not remove it completely?

            Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

            • Whole fruit
            • Handful of nuts
            • Hard boiled eggs
            • Vegetables

            11. Spice Up Your Life

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              Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to ramp up metabolism and decrease appetite.

              12. Top Up Your Protein Intake

              Protein rich foods not only keep you fuller for longer but burn more energy during digestion. Studies have shown that swapping calories for whey protein supplements can boost weight loss whilst increasing lean muscle!

              Alternatively, here are a number of protein-rich food sources:

              • Lean beef
              • Skinless chicken breasts
              • Eggs
              • Salmon
              • Low-fat yogurt

              13. Balance Your Diet With Complex Carbs

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                Consuming complex carbs will produce a sustained energy release and keep blood sugar levels manageable. You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:

                • Vegetables
                • Fruit
                • Brown rice
                • Wholegrains
                • Beans and legumes

                14. Forget About Fast Food

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                  Not matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats, excessive sugar and salt.

                  Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!

                  15. Watch Out for “Hidden Calories”

                  There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!

                  Go easy with the following condiments and toppings, they are surprisingly heavy in calories:

                  • Mayonnaise
                  • Salad dressing
                  • Cream
                  • Cheese
                  • Butter
                  • Oils

                  16. Choose Low-Medium GI Foods

                  High GI foods sources cause sugar levels to shoot up, the resultant spike in insulin will actually encourage dreaded fat storage!

                  Check out the GI scale and choose low-medium GI foods. Your insulin levels will remain under control, you will feel fuller for longer and find it easier to lose weight!

                  17. Opt For Weight Training Over Cardio

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                    Weight training burns a significant amount of calories, keeping you strong, fit and healthy in the process. It’s more effective than cardio for body recomposition as it helps preserve essential muscle mass whilst you lose weight.

                    Studies have also shown a significant increase in metabolic rate both during and after your workout, further supporting your weight loss efforts!

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                    Choose a routine that uses compound lifts such as Presses, Squats and Deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.

                    18. Go Walking or Cycling

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                      Consistent small actions soon add up to big changes. For this reason, why not choose to walk or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions.

                      You can burn more calories as you go about your day, without any further diet restriction. If you’re physically able there is no excuse, take the stairs over escalators and lifts!

                      19. Get Enough Sleep

                      Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency.

                      Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep has shown worrying links to obesity, increasing the risk in adults by 55%!

                      20. Be Careful Of Liquid Calories!

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                        We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.

                        You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime, your body will thank you!

                        So there you have the 20 simple lifestyle tips that will support you in achieving healthy weight loss. Adopt as many as you can and you will easily lose 10 pounds or more in 3 weeks!

                        Featured photo credit: Lecic via shutterstock.com

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                        Published on May 3, 2019

                        8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

                        8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

                        Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

                        How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

                        If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

                        If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

                        How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                        To have a game-plan and know exactly what is going on inside your body.

                        Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

                        The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                        If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                        I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                        Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

                        1. MyFitnessPal

                          When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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                          MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

                          Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

                          Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

                          While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                          If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

                          Get MyFitness Pal here!

                          2. Fitbit

                            I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                            While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                            Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                            This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                            Get Fitbit here!

                            3. MapMyRun

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                              This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                              If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                              Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                              MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                              Get MapMyRun here!

                              4. Zombies, Run!

                                Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                                ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                                This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                                And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                                Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                                Get ZombiesRun here!

                                5. Prepear

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                                  Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                                  Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                                  With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                                  Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                                  Get Prepear here!

                                  6. Strava

                                    If walking is your health resolution, this one might be for you!

                                    Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                    This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                    Get Strava here!

                                    7. Aaptiv

                                      If you find yourself at the gym and not sure what to do, then this app might be for you.

                                      Aptive gives you workouts to do and instructs you how to do them.

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                                      While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                                      The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                      Get Aaptiv here!

                                      8. Freeletics

                                        Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                                        Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                                        You will be surprised at what a great workout you can get without any equipment.

                                        That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                                        Get Freeletics here!

                                        The Bottom Line

                                        These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                        Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                                        Featured photo credit: Marion Michele via unsplash.com

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