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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 June 24, 2019

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

    1. Cheesy Tortellini With Ground Beef

    Cheesy tortellini with ground beef

      This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

      2. Cranberry Pork Roast

      Cranberry pork roast

        Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

        3. Greens and Beans

        Greens and beans

          Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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          As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

          4. Chicken Curry

          Chicken curry

            That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

            5. Honey Sesame Chicken

            Honey sesame chicken

              Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

              6. Mushroom Spinach Stroganoff

              Mushroom spinach stroganoff

                In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                7. Stuffed Peppers

                Stuffed peppers

                  If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                  8. Cilantro and Lime Chicken

                  Cilantro and lime chicken

                    Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                    9. Beef Fajitas

                    Beef fajitas

                      This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                      The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                      10. Asian Chicken Lettuce Wraps

                      Asian chicken lettuce wraps

                        Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                        11. Hawaiian Chicken

                        Hawaiian chicken

                          This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                          12. Beef and Barley Stew

                          Beef and barley stewd

                            Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                            13. Meatball Soup

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                            Meatball soup

                              This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                              14. Turkey Black Bean Chili

                              Turkey black bean chili

                                Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                15. Ham and Pinto Bean Soup

                                Ham and pinto bean soup

                                  What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                  Conclusion

                                  With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                  This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                  Featured photo credit: Google via bettycrocker.com

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