need to lose 10 pounds quick
There was a time in this world when the need to lose
weight was completely unheard of. People ate well, but
they worked well too. They woke up early in the morning
and then engaged in a whole day’s work. This work was
mostly physical labor. People worked on fields digging,
sowing, harvesting. They tilled they soil, rode horses,
worked on farms and ranches. The result was that they
could afford to eat almost anything they wanted in
whatever quantities they wanted.
But that was ages ago. The world has changed so
much since those days. Life styles have changed so much
and the comforts and facilities have increased so much.
But every rose has its thorn. As a result of all these
comforts and amenities the state of physical well being
has really changed. Most of us have sedentary jobs that
demand little or no exercise at all. To put it simply,
things have become so damn easy. And just as can be
expected, weight gain has become a major concern for
almost every city dweller.
During the period of thoughtless youth it is notsuch a major concern. The young practically eat nothing
and so weight problems do not bother them so much. But
as soon as you turn twenty, you start showing signs of
weight gain and that too in all the wrong places.
It’s not about the hourglass figure or the perfectly
sculpted and toned body. It is more about staying fit and
remaining healthy to ensure a long, disease free life.Every body knows that those extra pounds spell illness.
All over the world people are switching to a healthier life
style and the catch line is indeed weight loss.
This book is dedicated solely to the cause of losing
weight and that too in the most surprising ways you ever
heard of. There is only one thing that you have to bear in
mind. Weight loss does not happen by itself. There are
only two ways to accomplish it...
The first is by watching what you eat and the
second is by seeing to it that your body gets the exercise
that it needs.
As you go through the following pages, my hope is
that you’re continually amazed by all the “everyday”
things you can be doing to lose 10 pounds...or more.
Eating Tips
1. Drink plenty of water. Your body needs a lot of water
so give in to water. Water is not just a way to flush out
toxin but if you have more water in your body you will
generally feel healthier and fitter. This it self will
discourage any tendency to gorge. The best thing about
water is that is has no calories at all.
2. Stay away from sweetened bottle drinks, especially
sodas. Hey all those colas and fizzy drinks are sweetened
with sugar and sugar means calories. The more you can
cut out on these sweetened bottle drinks, the better for
you. So if you must drink sodas, then stick to diet sodas.
3. Eat fresh fruit instead of drinking fruit juice. Juice is
often sweetened but fresh fruits have natural sugars.
When you eat fruit, you are taking in a lot of fiber, which
is needed by the body, and fruits of course are an
excellent source of vitamins.
4. Start your day with a glass of water. As soon as you
wake up, gulp down a glass of cool water. It’s a
wonderful way to start you day and you only need alesser quantity of your breakfast drink after that. A glass
of water lets out all your digestive juices and sort of
lubricates the insides of your body. You may have your
morning cup of tea but have it after a glass of water. It is
good for you.
5. Include in your diet things that contain more water like
tomatoes and watermelons. These things contain 90 to 95
% water so that there is nothing that you have to lose by
feasting on them. They fill you up without adding to the
pounds.
6. Choose fresh fruit to processed fruits. Processed and
canned fruits do not have as much fiber as fresh fruit and
processed and canned fruits are nearly always sweetened.
7. Increase your fiber intake. Like I mentioned, the bodyneeds a lot of fiber. So try to include in your diet as many
fruits and vegetables as you can.
8. Drink a glass of water before you start the meal. Water
naturally needs some space so that you feel fuller without
actually having to stuff yourself.
Have another glass of water while you are having the
meal. Again this is another way of making yourself fuso that you can actually rise from the table eating less but
feeling full just the same. Instead of drinking it one gulp,
take sips after each morsel. It will help the food to settle
faster so that you get that feeling that you are full faster.
9. Go crazy on vegetables. Vegetables are your best bet
when it comes to losing pounds. Nature has a terrific
spread when it comes to choosing vegetables. And the
leafy green vegetables are your best bet. Try to include a
salad in you diet always.
10. Eat intelligently. The difference between man and
beast is that we are driven by intelligence while beasts
are driven by instinct. Don’t just eat something because
you feel like eating it. Ask your self whether your bodyreally needs it.
11. Watch what you eat. Keep a watchful eye on every
thing that goes in. Sometimes the garnishes can be richer
than the food itself. Accompaniments too can be very
rich.
12. Quit snacking in between meals. Do not fall for
snacks in between meals. This is especially true for those
who have to travel a lot. They feel that the only time they
can get a bite to eat is snacks and junk food. The main
problem with most snacks and junk food is that they areusually less filling and contain a lot of fat and calories.
Just think about French fries…tempting but terribly
fattening.
13. Try to stick to black tea/coffee. Black tea or coffee
can actually be good for you. But personally I would like
to recommend tea rather than coffee. The caffeine in the
coffee is not really good for you because it is an alkaloid
and can affect other functions of your body like the
metabolism.
14. Stay away from fried things. Fried things are an
absolute no-no. The more fried things that you avoid, the
lesser weight you will gain. Fried things are called so
because they are fried in oil or fat. And even if the
external oil is drained away, there is still a lot of hidden
oil in it so stay away from it.15. Make chocolates a luxury and not a routine.
Chocolates are not or at least they should not be a part of
your diet. So do not indulge too much in them. Even the
bitter chocolates are not good for you because though the
sugar is less there is still the cream in them.
16. 50 to 55% of your diet should be carbohydrates. It is
a myth that you should try and avoid carbohydrates when
you are on a diet. Rather the other way round I shouldsay. Carbohydrates are a ready source of energy and so
50 to 55% of your diet should be carbohydrates.
25 to 30% of your diet should be proteins. Various
processes and activities are going on in our bodies.
Things are broken down and being built up again.
Resistance has to be built up, recovery from disease too
is needed and for all this the body needs plenty of
proteins so see to it that 25 to 30 % of your diet consists
of proteins.
Fats should only be 15 to 20 %. You need only this much
of fat in your diet so keep it at that.
17. Do not skip meals. The worst things you can do while
watching you diet is skip a meal. It has just the opposite
effect of what you want. You need to have at least four
regular meals every day.
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How would18. Try and adopt a vegetarian diet. A vegetarian diet is
undoubtedly better for those of us watching our diet.
There are a lot of advantages of keeping to a vegetarian
diet but I don’t want to sing an ode to vegetarianism now.
What I would suggest is keep to a vegetarian diet as
much as you can. Make a non- vegetarian diet a week
end event or something if you find it impossible to give
up eating all those animals.
19. Try to have breakfast within one hour of waking. It’s
always best to have breakfast within an hour of waking
so that your body can charge itself with the energy it
needs for the day. The idea is not to wait for your self to
get really hungry. Breakfast is the most important meal
of the day but that does not mean that it should be the
most filling meal of the day.20. Control that sweet tooth. Remember that sweet things
generally mean more calories. It is natural that we have
cravings for sweet things especially chocolates and other
confectionary. Go easy on theses things and each time
you consume something sweet understand that it is going
to add on somewhere.
21. Fresh vegetables are better than cooked or canned
vegetables. Try to eat your vegetables raw. When you
cook them, you are in fact taking away nearly half thevitamins in them. And canned vegetables too are
processed and are not nearly half as good as fresh
vegetables. When you buy your vegetables it would be a
good thing to see if the label says that it is pesticide free.
22. Choose a variety of foods from all food groups every
day. Change the items included in your diet every day.
This is an excellent way of keeping deficiency diseases at
bay.
23. Reduce your intake of pork. Pork is not something
that can help you to lose weight. So the lesser pork you
eat the better chances you have of losing weight. And
remember that pork includes the pork products as well,
things like bacon, ham and sausages.24. Graze 5 to 6 times a day. Instead of sticking to just
three meals a day, try grazing. Grazing means try having
5 or 6 smaller meals instead of three king sized meals. It
is an excellent way of having smaller quantities of food.
25. Go ahead eat cheat food, but only for flavor. There
are many things which you have to avoid from your diet
but which you may have an undying craving for. Do not
avoid them altogether. You could call them cheat foods
and indulge in them once in a while. But take care just totingle your taste buds, don’t hog on them. Instead of that
share them with others.
26. Fix times to have meals and stick to it. Try to have
food at fixed times of the day. You can stretch these
times by half an hour, but anything more than that is
going to affect your eating pattern, the result will either
be a loss of appetite or that famished feeling which will
make you stuff yourself with more than what is required
the next time you eat.
27. Eat only when you are hungry. Some of us have the
tendency to eat whenever we see food. We use parties as
an excuse to stuff our selves. Understand that the effect
of a whole week of dieting can be wasted by just one
day’s party food. Whenever you are offered something to
eat do not decline it completely bit just break of a nibble
so that you appear to mind your manners and at the same
time can watch your diet.
28. Snack on vegetables if youmust. You might get the
pangs of hunger in between meals. It is something that
you can very well control. Or even better, try munching
on carrots. They are an excellent way to satisfy those
hungry pangs and are good for your eyes and teeth.29. Nothing more than an egg a day. Eggs are not such a
bright idea. It would be best to reduce your intake of eggs
to maybe three in a week. But for those of you die hard
egg fans, you may have up to one egg a day but nothing
more than that.
30. If you can say no to alcoholic beverages please do.
Alcoholic beverages too are not good for you. Beer can
be fattening and the rest of the alcoholic drinks may not
be fattening by themselves but after a couple of swigs
you will be in no position to watch your diet and your
appetite too will be something to battle with.
31. Choose white meat rather than red. White meat,
which includes fish and fowl, is miles better than red
meat, which includes beef and pork for those trying to
lose weight.32. Limit your sugar intake. If you can’t have things
unsweetened go for sugar substitutes. These things are
just as sweetening but are certainly not fattening.
33. Watch your fat intake. Each fat gram contains 9
calories so by reading the total calories on a food and
knowing the quantity of fat, you can estimate the % of
fat, which should in no way exceed 30% of the food.34. Boil your vegetables instead of cooking them, or even
better, eat them fresh. However if you do not like eating
your vegetables as it is, try steaming them without adding
anything at all. This is probably the healthiest way to eat
cabbages, cauliflowers and a host of other vegetables.
35. Dry wine is better than sweet wine. Sweet wines
naturally contain a lot of sugar. But on the other hand, in
dry wines most of this sugar has been fermented away so
from the weight point of view dry wines are better than
sweet wines.
36. Develop a habit of chewing all food including liquid
food and soft foods like sweets, ice creams at least 8 to
12 times. This is essential to add saliva to the food, as it
is only in the saliva that sugar is digested.37. Choose low fat substitutes or no fat substitutes. There
are plenty of low fat or even no fat substitutes available
in the market so why not choose wisely.
38. Use a non stick frying pan for your cooking so that
you do not have to add oil. The golden rule is to try and
avoid as much oil as possible and a non stick pan is the
perfect solution to this problem.
Exercise Tips
1. Be sure to burn out those extra calories by the end of
the week. If you feel that you have consumed more
calories than you should have during the week, it
happens you know, and then make sure that you work off
those extra calories by the end of the week.
2. Use the stairs instead of the elevator whenever you
can. Elevators are a great convenience particularly if you
have to go up or down some twenty floors. But elevators
also make us very lazy.
3. If you hate running, remember, you do not have to run
a marathon to stay fit. 10 minutes of cardio each day is
good enough for most.
4. Do not slouch in your chair but try to maintain an erect
posture with your tummy tucked in. Slouching is a very
bad habit. Not only is it bad for your back but it also
gives you a very flabby figure.
5. I understand that most of us tend to puton weight
particularly in the mid section, right. It is the tummy that
seems to have a mind of its own. Well I will tell you a
sure shot method to reduce the flab around the waist line.
Mind you this doesn’t hold true for post pregnancy
tummies. This is what you have to do.
Breathe in air as strongly as you can and as you do so,
tuck in your tummy as much as you can. Hold it like this
for a few seconds and then slowly release your breath
taking care not to let out your tummy. Try to keep
breathing like this at least fifty or sixty times in a day.
In fact breathe like this whenever you can remember to
do so. After the first day, you should feel the muscles of
your stomach tightening each time you do this. Then you
know that you are on the right track. If you practice this
without fail for 20 days, at the end of the twentieth day,
you will have lost at least an inch.
6. While traveling in an elevator instead of just standing
there and staring stupidly at the numbers going up or
down, try raising your self onto your toes and then back
on your feet again. Do this several times. Also try flexing
your buttock muscles as well.
In fact there are many muscles in our body that we can
twitch and flex without inviting the attention of others.
7. Any work out should start with a 5 to 10 minute warm
up and should end with a 5 to ten minute cool down
session. Whatever physical exercise you are involved in,
you must remember to warm up before the exercise really
starts.
8. Do not carry your mobile phone around but leave it a
place where you can hear it ringing. In this way you
make sure that you at least get up and walk towards it.
9. Join a dance class. Dancing is a wonderful way to burn
off those extra calories. It is true. When you dance you
are in fact burning away a lot of calories. Of course we
are not referring to the slow ballroom kind of dances in
which one person actually leans on the other one for
support. We are talking about fast dances.
10. If there is a pool nearby go for swims as often as you
can, swimming is one of the best exercises. Water has a
lot of advantages. And if nothing else, a cool dip in a
pool is a wonderful stress reliever.
11. Do things like fetching, turning things off and on by
yourself. Often when we come back tired from work, we
tend to get others to do simple chores for us. These things
are no big deal. They are things that we can very well do
for our selves but we don’t.
2005 TomeyMarketing.com 18
That is why we often ask our kids to fetch us this or take
away that.
12. Don’t stand, walk. If you can walk about then do so.
Do not stand in a fixed position. Pacing about is a good
thing to do. If you are thinking deeply about something,
try pacing about, it will aid in your thinking.
Don’t sit, stand. If you can stand, then do not sit. The
golden rule is to choose a position that is less
comfortable.
Don’t lie down, sit. The rule that we mentioned above
rings true here as well.
13. If you want to increase your time of exercise or your
work out routine, do it gradually and not in sudden steps.
Well easier said than done. Most of us have such hecticschedules that it is quite impossible to fit in tie for
exercise right? Wrong. I want to say it once and for all,
your body, or anybody’s body for that matter needs
proper exercise. If you make up your mind to do it, you
can.
14. Try to collect some information about exercise. There
are a lot of things that you can do at home. Extensiveresearch has been done on exercise and plenty of this
information is easily available.
You can try browsing the net or getting a book or two on
how to exercise at home. This information will be useful
to you to know how much you need to work out on each
specific exercise in order to burn off the desired number
of calories.
15. You can take a day off from exercise every week.
This is not just a very good idea but it is part of the
exercise routine. Your body needs a day off from an
exercise routine so do not hesitate to take a day off from
what ever you have been doing.
16. When you decide it’s time to start working out, start
slowly and don’t get discouraged if you don’t achieve
your fitness goals after the first week. Many people make
this mistake. They feel that if they really push their
bodies they can lose more weight in a couple of
workouts. This is a very serious thing in fact.
If you try to push your body too much in the first few
goes, you are likely to end up with sprained joints, a sore
back and even torn ligaments. The rule to be followed
here is slow and steady wins the race.
17. Exercise out doors as much as possible. There are
two advantages of doing whatever you are doing out side.
One advantage is that it gives your body a chance to get a
lot of the much needed fresh air and sunshine. The
second advantage is that the surroundings keep you
perked up and it is a break form remaining cooped up all
day long.
18. Stop when your body has had enough. There is no
sense in pushing it. When you have worked out for a
considerable time, your body will start giving you
signals. Heed those signals. This is particularly true in the
initial stages. Take one step at a time. Stop when you are
out of breath or when a certain part of your body tells
you that it has had enough.
19. Do not be a couch potato. It is the easiest thing in the
world to become a couch potato. You know what we are
talking about don’t you? That shapeless thing that sits or
reclines on a shapeless chair in front of the television and
stupidly munches away at something fried!
If you are inclined to become a promising old couch
potato, break the habit, cut at the very root of the vine.
And you want to know what is the best way for that?
Take away that favorite chair of yours. In fact, it would
be a very good idea if you could keep a chair that isn’t
too comfortable in front of the TV.
This will discourage any tendency to become a couch
potato.
20. If you have a sitting job, stand up and stretch yourself
every half an hour. Most of the jobs today are indeed
sitting jobs that are in one word sedentary. This is
especially true for those who sit and punch away at the
keyboard or toy with the mouse all day long.
21. Smoking is bad for weight loss. Smoking as such
may not contribute to weight loss but smoking leads to
other conditions like erratic eating habits and excessive
dependence on things like coffee.
22. Any distance is walkable if you have the time,
consider walking to places that you would normally drive
(such as work or the market if they’re not too far away).
It may take you longer, but the health benefits will last
you a lifetime.
23. It sounds strange, but some people have reported that
they lost more weight when they drank black coffee
before a workout. While there’s no hard data to support
this, nutritionists speculate that the caffeine in coffee
makes the body rely more on fat for fuel during the work
out. It’s worth trying!
24. During commercial breaks walk about. If you want to
sit all evening with your eyes glued to the tube, then do
so. But at least spare your eyes the agony of a
commercial break.
When the next commercial flashes on screen, instead of
surfing, get up and take a walk. Reach over and try to
touch your toes or do any such simple exercise that will
at least get the blood flowing in your veins.
25. Turn on music and dance like wild. Let your hair
down once in a while. Go back to the days of wild child
hood. Close the door of your room, turn on your sound
system to the highest volume possible (but a little lower
than the level at which your neighbors start to complain)
and then do the wackiest dance that you can think of.
Jump on your bed and jump off it again. Roll all over the
floor. Pretend that you are Michael Jackson or Madonna
(you will never see them keeping still) and do ever
boogie move that you know.
26. Get down at a block before your destination and walk
the rest of the way. You might not have time to fit in long
walks in your busy schedule so this is one way of
ensuring that you at least get to walk for a little bit every
day. If you take the bus or the subway, get down at an
earlier station and see if you can walk the rest of the way.
If you drive to work, see if you can get space in a parking
lot that is a little away from your office.
27. When nobody is watching try doing pelvic gyrations.
If you take a moment to observe it you will see that it is
the mid section of our body that gets the least bit of
exercise and that is probably why the signs of weight
gain are mostly seen there. It is the same reason why we
find it very difficult to lose weight in that section. So the
best thing that you can do is consciously try to give that
part a little bit of exercise. Stomach crunches might be
too strenuous an exercise to start off with but gyrations
are relatively mild. Pelvic gyrations make you thrust your
midsection towards all directions and this is the best wayof tightening every muscle in that mid section and that is
of course what weight loss is all about.
28. Try yoga. Yoga is one of the best ways of losing
weight. Of course I can’t go into a full lecture about
yoga, but I can tell you that I have never seen people with
better-toned bodies than those who practice yoga. One of
the benefits of yoga is that you learn to control virtually
every muscle and joint of your body so that the issue of
weight gain will cease to exist.
29. Instead of waddling up and down the staircase, try
taking them two at a time. Now this is something that
you have to be careful about because we do not want you
to trip. So when you do this make sure that your feet are
well and truly planted on each step before you increase
the beat and try two at a time.
30. If you have a dog, take it for a run and let the dog
lead you on. You will be surprised as to how much
exercise a dog can give you.
31. Whenever you can, lean against a wall with your
hands flattened against the wall and in such a way that
your face is very close to the wall. Then use you hands to
push your body away from the wall. Do this two or three
times at a stretch.
32. Tuck in your tummy whenever you walk. Get that
proper gait. And the best way for that is to tuck in your
tummy and inflate your chest. Do not let your tummy
hang above your belt line like some unruly layer of flesh.
Bring it under the belt.
Each time you tuck in your tummy, you will feel the
pressure on the muscles of your stomach. This tightening
and loosening of these muscles is even better than
stomach crunches.
33. While making telephone calls try walking up and
down.
34. Select an exercise pattern to suit your life style. All f
us have different life styles and professions so there is no
sense in trying to follow the book strictly. Try and follow
an exercise routine that is suitable for you. You have to
understand that even more important than the exercise
itself is sticking to it. So unless you choose something
that can suit your life style, you are not going to stick on
to it.
2005 TomeyMarketing.com 26
35. Try to get somebody to exercise along with you. But
it should be somebody committed or else your interest
might dwindle. This is indeed an excellent idea. One of
the advantages of getting a committed person t exercise
with you is that it keeps you going.
36. When you do notice a change, reward yourself. When
I say reward I do not mean go for some goodies like
chocolates or sweets. Maybe you could go for a movie or
buy yourself something like a new dress or a trinket.
This is something that can keep you going. It is a good
idea to save on the money that you wanted to spend on
ice creams and chocolates and then treat your self to
something more substantial.
37. Check your weight before you start the routine and
keep checking for changes but do not expect a radical
change immediately, it might be one or two weeks before
you notice some change. However it is crucial that you
continue to monitor your weight. You may bear in mind
the fact that even a few pounds loss is a big achievement
Here’s one last EXTRA tip…
Below I have included a table of the various exercises
and the number of calories that can be burnt with each
exercise. Choose what you can do best and choose
something that you will enjoy doing on the long run as
well.
The choice of the exercise is completely left to you but
try to do whatever you wish to do for at least twenty
minutes. It is only after you do the exercise for twenty
minutes that the actual calorie burning sets in.
Aerobics 200-250 calories
Bicycling, Stationary 250-300 calories
Bicycling, Actual 300-400 calories
Running, 5-6 mph 300-350 calories
Stair climber 200-250 calories
Swimming laps 350 calories
Walking briskly 150-180 calories
From this you can see for your self that walking is not at
all something that has to be sidelined. If you really find
your days to be too full to fit in any other form of
exercise, then walking is your best bet. Walk as much as
you can.
Try getting to places and leaving places a little early.
This will give you time to walk.
Well, I guess that’s about it. The ball is now in your court
so what are you waiting for? Get rid of those extra
calories and pounds as early as you can and try to enjoy
life the best you can without inviting all those terrible
diseases that come with a few extra pounds.
