How to lose 10lbs in a Month

It really is simple:

Breakfast

Small bowl of cereal. Cereal must be 1 serving size (1 - 1.5 cups), served with 3/4 cup of milk (any fat % or or soy) or yogurt. A hot liquid tea or coffee (8 oz. cup). 1 slice of bread ( whole grain) with jam (1 teaspoon) / butter (1 pat). 1 piece of fruit: handful of grapes, apple, pear. For extra protein, you can have a microwaved egg, with or without the yolk, and seasoned with black pepper and sea salt. The cooking time varies, based on the # of eggs you are preparing.

Lunch

Have a protein, grain, and vegetable. Lean cuts of meat or protein substitue (tofu, quinoa, beans) are best. A meat protein serving is the palm of your hand. If you eat chicken stick to a breast portion. For any animal protein, remove the skin, and stay away from prepared items (sausages, bacon, cold cuts), as they are often high in salt and fat.

Always have vegetables with your lunch: salad, steamed or stir fried vegetables. If the produce is wilted don't eat it; it is lacking in the essential nutrients. Salads should be bright green and leafy. Veggies, if cooked, should be crunchy when you bite them. As is the case with greens, if they are mushy they are lacking in nutrients and therefore should not be consumed.

Grains should be brown or white rice, and should be limited to 1 cup. Minimize pasta consumption. If you eat potatoes, eat colored ones, such as the red, purple and small yellow ones. Russetts are cheap potatoes that are high on the glycemic index (another blog topic). Sweet potatoes and yams also work.

Dinner

Is basically the same as lunch! But make sure to keep your portion sizes smaller.

Summary

The challenge with the eating at night is that, oftentimes, we aren't working or moving as much as in the day, so we end up storing calories. In other words, if you exercised in the morning or evening and burned 300- 600 calories, and then went home and had a meal, your evening meal (depending upon your choices) could have the same caloric value as the calories you burned during your morning workout. Therefore, you eliminated calories and then put them right back into your body later in the day, you will not see a change in your body composition; the net change is zero. "0". 

Here are some guidelines to make your job easier:

Stay away from sauces and condiments. i.e (BBQ, mayo, and things creamy looking)
Limit wine to the weekend
Limit your exposure to high density foods (cheese,alcohol,processed food (chips, cup of noodles)
Increase water intake. Drink 1/2 your body weight in fluid ozs (either fizzy or regular water) each day!
Take supplements ( another blog)
Get at least 6-7 hours of sleep
Stay consistent with your fitness program.

Abu Pigott DC
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