10 Ways to Lose 10 Pounds in 3 Months 

 

 

 

 

 

 

 

 

 

1. Get 25% of your protein from low-fat protein. 

 

 


Why:               Because protein will keep you fuller for longer.

Examples:       Roasted Chicken Breast (3 ounces) 26 g protein, 140 calories, 3 g fat

                        Beef Sirloin (3 ounces) 22 g protein, 177 calories, 9 g fat

                        Cottage Cheese 1% fat (4.4. ounces) 15 g protein, 89 calories, 1 g fat

                        Kidney Beans (1/2 cup) 7 g protein, 108 calories, 9 g fat

                        Cheddar Cheese (1 ounce) 7 g protein, 114 calories, 9 g fat

                        Almonds (about 22 nuts) 6 g protein, 169 calories, 15 g fat

                        Egg, hard-boiled 6 g protein, 78 calories, 5 g fat

                        Yogurt, Dannon Light & Fit (6 ounces) 5 g protein, 60 calories, 0 g fat

Aim for 90 Grams a day and 1,400 calories total.                       

 

 

2. Ban three high-calorie foods.
 

 

 


Why:               Because you can eliminate bad habits that you created (ex: stopping at Starbucks for a caramel mocha latte daily.)

Examples        Grande low-fat caramel macchiato has 240 calories and 7 g of fat.

Of foods          1 whole bagel has 300 to 400 calories

To cut:            Extra cheese on a sandwich will save you 111 calories and 9 g of fat

 

3. Consume 300 calories at breakfast.
 

 

 


Why:               When you eat breakfast, you are less likely to overeat at lunch and snack on high-calorie foods because you’re starving.

Examples:       High-protein cereal or oatmeal – 6 –7 g of protein and no more than 200 calories (such as Kashi GoLean Crunch with a half cup of fat-free milk

                        Toasted whole-wheat muffin with one scrambled egg and a half slice of cheese

                        Yogurt parfait with a half cup of berries and an ounce of almonds

4. Bring a healthy treat from home to snack on during the day.
 

 

 

 

 


Why:               So you can avoid purchasing snacks from the vending machine.

Examples:       100-calorie pack of CocoaVia

                        2 cups of air-popped popcorn (67 calories)

                        1 cup of raw vegetables with 2 tablespoons of hummus (80 calories)

                        Apple with an ounce of low-fat cheese (130 calories)

5. Consume 30 to 35 grams of fiber every day.           

 

 

Why:               Fiber helps you to feel full for longer, so you are less likely to overeat.

Examples:       Gnu Foods flavor & fiber bar 12 g fiber, 130 calories, 3 g fat

                        Fiber One Cereal (1/2 cup) 14 g fiber, 60 calories, 1 g fat

                        Chickpeas (1/2 cup) 5 g fiber, 143 calories, 1 g fat

                        Pear 4 g fiber, 51 calories, 0 g fat

                        Raspberries (1/2 cup)   4 g fiber, 32 calories, 1 g fat

                        Baked potato with skin 3 g fiber, 134 calories, 0 g fat

                        Whole-grain bread (1 slice) 2 g fiber, 69 calories, 1 g fat

6. Eat 3-fewer bites of each meal every day.
 

 

 


Why:               A little bit of portion control can add up to a lot of weight loss.

Example:        All you have to do is leave 3 generous bites of each meal that you eat every day and you will save between 50 and 75 calories.

 

7. Use interval training to blast more calories in less time. 

 

 


Why:               Using interval training, you can burn up to 100 more calories in the same amount of time.

Example:        Vary your paces when walking/jogging – alternate a moderate intensity for 3 minutes with speed-walking for 2 minutes.

8. Avoid foods that make you feel bloated.
 

 

 

 


Why:               Foods that make you feel bloated tend to be high in empty-calories like pizza, pasta and white bread.  All they do is attach to water in the body making you feel bloated.

Examples:       Trade white bread for whole-grain.

                        Trade white rice for brown.

                        Trade crackers for fruit and yogurt.

                        Go easy on the salt – sodium makes your stomach pooch.

                        Drink lots of water.

9. Eat your favorite foods when dining out.
 

 

 


Why:               Because you need to limit the amount you dine out – so you can order whatever you want when you do.

Example:        Restaurant meals tend to be higher in calories than home-cooked ones.  Dine out once a week rather than 3 or more times.

10. Get enough sleep.
 

 

 

 


Why:               People who get fewer than 7 hours of sleep a night have higher BMIs than those who get enough rest.

Example:        Researchers believe that simply getting an adequate amount of sleep will help you lose weight.

 

 

Borrowed from FITNESS magazine, April 2008