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3 Diet Hacks to Help You Lose 10 Pounds in 21 Days

3 Diet Hacks to Help You Lose 10 Pounds in 21 Days


    Weight loss doesn’t have to be a slow process that takes months on end of bland foods and long, boring workouts. You can safely lose a significant amount of weight in less than a month. This article shows you how. Following the tips in this article will help you lose 10 (or more) pounds in just 21 days. I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or hokey gimmick either. Just 3 things that work, quickly.

    The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly. All you have to do is make a few changes to the way you exercise and eat.

    1. Stop Doing Hours of Slow, Boring Cardio

    Forget about spending hours every day on the treadmill to burn calories. Doing this doesn’t work. Walking at a moderate (brisk) pace will only burn about 295 calories an hour. Do this every day for a week and you won’t lose a pound. The better way to exercise for weight and fat loss is to do interval style resistance training workouts .

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    Also referred to as circuit training, this style of workout burns twice as many calories. Studies also show that doing some type of resistance training (calisthenics, kettlebells, weights, etc.) is also superior to cardio for burning off fat, especially abdominal fat which hurts your health and hides your 6 pack.

    When you workout this way your body will continue to burn calories from your stored body fat for up to 36 hours post-workout. This means you’ll continue to lose weight after your workout is done. These workouts will help you build muscle too which will have you looking better when the weight you want to lose is off.

    Circuit style workouts are easy to perform. You can do them barbells, dumbbells, and machines at your gym. One of the best way is to do bodyweight workouts. This is because they can be done anywhere, are really effective, and don’t require any equipment.

    When you train this way the key is to choose exercises that train several muscle groups (squats, push ups, pull ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises so ensure all of your major muscle groups are being trained. This can include: squats (legs), push ups (chest/shoulders/arms), pull ups (back/biceps), and military press (shoulders).

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    You’ll perform each exercise one after the other with no rest between sets. Only rest after you’ve performed the last exercise of the circuit. Rest as little as possible between circuits. Do 8-10 reps per set and repeat 3-5 times every workout.

    Below is a sample bodyweight exercise circuit training workout for fat loss.

    1. Squats
    2. Push Ups
    3. Burpees
    4. Pull Ups

    Here’s a circuit workout that can be done with a dumbbell or kettlebell.

    1. Two Handed Swings
    2. Standing Shoulder Press
    3. Squats
    4. 1 Arm Rows

    If you are just getting started or back into a workout routine give yourself a chance to get used to the intensity of these workouts. Rest as long as you have to between circuits and do as many reps as you can with 10 per exercise being your goal. Stick to it and you’ll be doing these workouts like a pro.

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    2. Cut the Carbs

    This is probably the most important tip to follow. It alone can help you lose 10 or more pounds in 21 days. Eating a low carbohydrate diet turns on the fat loss switch in your body and by getting it to use your stored body fat as energy. You’ll also lose excess water weight too. Best of all you don’t have to obsess over calories or reading labels.

    When I write cut the carbs I don’t mean that you have to avoid them entirely. You simply need to limit certain types. Once you lose the weight you can even eat them albeit in limited quantities.

    The foods you need to really limit for the next 21 days include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). You can pretty much each all of the vegetables you like. Fruits in small amounts are okay too. All in all, your daily carbohydrate quota should not exceed 75 grams. Don’t worry about counting carbohydrates excessively or reading the label for every food you eat. Instead follow this simple tip, if it’s white or comes in a bag or box don’t eat it and you’re most likely eating the right amount. If you do want to count carbohydrates, use one of the many websites or apps that does the counting for you. I recommend reading this Lifehack article for more great tips to eliminate grains from your diet.

    In addition to limiting certain types of carbohydrates, the next thing you need to make sure of is that you eat plenty of protein and healthy fats. High protein foods you should eat at every meal include eggs, fish, pork, and red meat. You do not have to count grams of protein either. Just make sure the protein you eat is about the size of the palm of your hand at every meal and you’ll be on track to get enough every day. Last but not least, eat plenty of fat at every meal. You’ll stay full longer between meals. Fat also makes your food taste better too. Limit corn and other vegetable oils and instead make sure you get your fat from avocados, coconut, and olive oil. Almonds and macadamia nuts are also good sources of healthy fats.

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    3. Ditch Diet Soda and Drink Lemon Water Instead

    I know, diet sodas don’t have calories and taste good. The way their bubbles make your mouth tingle feels great too. Unfortunately, they can kill your weight loss progress. Studies show that drinking diet soda can actually make you eat more and gain weight. Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if you’re not hungry.

    Instead of drinking diet soda I suggest you drink cold lemon water. Doing so has many benefits. You’ll feel full longer between meals and because of the lemon juice in the water you’re body will digest food slower and can even help keep your energy levels stable. One study shows drinking cold water can help you burn more calories too.

    Drinking your water before you eat may also help you eat less at every meal.

    Conclusion

    Make these 3 tips part of your life for 21 days and you’ll easily lose 10 pounds. More important, they will become habits that you follow for the days, weeks, and months to follow. Then you’ll really reap their benefits that go beyond weight loss to healthier, stronger, more energetic you!

    Sources: (1) Fowler SP, Williams K, Resendez RG, Hunt KJ, Hazuda HP, Stern MP. Fueling the obesity epidemic? Artificially sweetened beverage use and long-term weight gain. Obesity (Silver Spring). 2008 Aug;16(8):1894-900. (2) Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005 Sep;59(9):983-8.

    (Photo credit: Diet via Shutterstock)

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    Last Updated on August 12, 2019

    12 Best Foods That Improve Memory and Brain Health

    12 Best Foods That Improve Memory and Brain Health

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory and brain power:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark Chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko Biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and Black Tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    More About Boosting Brain Power

    Featured photo credit: Pexels via pexels.com

    Reference

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