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If you only eat 3 meals a day, the last 10 pounds to lose require that you now take that allotment of food and spread it over 5 or 6 smaller meals.

10 pounds to lose

By Rob Cooper

You may have 10 pounds to lose and you’re just starting your fat loss program, or it may be the last 10 pounds to lose from months or years of constant work. The last 10 pounds are the easiest ones to lose and let me tell you how.

1. The Power of the Mind

One critical thing when trying for the last 10 pounds to lose is the power of the mind. First of all, don’t “try” to lose the last 10 pounds, but rather do it. Know that it is going to happen and expect it to happen. Simple enough to say, but it is true. When we get to the last 10 pounds to lose, we begin to coast and ease up on our training and commitment, but I’m telling you to do exactly the opposite. This is the time to push forward and pick up speed, and be every more diligent in your choices. You must know in your mind that the last 10 pounds to lose is the easiest part of the journey. Use the power of your mind to visualize success and yourself not only standing at the finish line having successfully achieved your goal, but even more so than that.. Visualize yourself picking up speed and running through the finish line. Your motto should be “there is nothing more powerful than a warrior running through the finish line”. Be a fat burning warrior.

2. Increase your metabolism

The last 10 pounds to lose is as easy as increasing your metabolism through exercise and a change in eating habits.

Diet

If you’re not already eating 5 or 6 meals a day, then now is the time to change your eating strategy and the last 10 pounds to lose will literally fall off your body. Become a fat burning machine through diet by rethinking how you look at food, snacks and meals. Every time you eat, your body kicks into gear and works hard at digesting or burning up that meal to turn it into nutrients that your body can use for energy and healing while the rest is burnt off as heat (in a process called thermogenics).

If you only eat 3 meals a day, the last 10 pounds to lose require that you now take that allotment of food and spread it over 5 or 6 smaller meals. Eating more frequently will increase your metabolism, keep you less hungry and help you burn off or lose the last 10 pounds. Eating every 3 hours is ideal - men should usually eat 6 meals a day while women should eat at least 5.

If you snack between meals, consider those as meal times and again, re-think what you eat. Think of your snacks as times to burn more fat rather than just reaching for something that you’re craving.

Each meal should consist of a protein, a starchy carbohydrate and a fibrous carbohydrate. Every meal should consist of lean protein, veggies and a carb. This is true for the first 3 meals of every day, but after that, the rules change. Meals 4, 5 and 6 should only contain protein and veggies.

This will not only increase your ability to help with the last 10 pounds to lose, but also reduce cravings and eliminate the likelihood of the carbs turning into sugar and affecting blood sugar late into the evening. If you don’t need the carbs for energy late in the day, then don’t eat them.

Exercise

If you have been on some sort of “last 10 pounds to lose” program, it’s likely included exercise. You are probably doing cardio like crazy. Well, you should be. If you have not been doing cardio, now is the time to start. If you have been, then now’s the time to kick it up a notch. The last 10 pounds to lose is as easy as increasing your output. Doubling your cardio to 6 times per week, or if you’ve already been doing that, then do a second cardio session in the evening for a twice a day cardio workout. Wow, that will really kick things into gear. One caveat: if you increase your output of exercise, you may also need to increase your calorie consumption a bit to match your bodies’ new need for food. Dropping too low in calories may throw your body into starvation mode. You do not want to reduce calories too much lower than 10% to 15% lower than what you require to maintain your weight. An increase in exercise to help with the last 10 pounds to lose may eventually require an increase in calories. IF that is the case, increase your protein. Increasing protein increases thermogenics at the same time that it does not increase any blood sugar fluctuations. If you do a second session of cardio for 400 to 700 more calories burned per day, look at adding two to three ounces of protein per meal to compensate for it.

It is critical to do weight bearing exercises while on a fat loss program. Just doing cardio may turn your body into a muscle burning machine which is exactly the opposite of what you want. Doing weight bearing exercise, or bodybuilding while your on your fat burning program will help you increase your chance of not only keeping your muscle, but building more fat burning muscle to aid in your goals. Muscle is much more pleasing to look at than fat, and the last 10 pounds to lose should be fat, not muscle. Consider replacing 10 pounds of fat with 10 pounds of muscle. Stay the same weight, just drop some inches.

3. clean up your diet

If everything is going well, you can take some time to finally clean up your diet. This means that the last 10 pounds to lose may require re-thinking your diet. Are you eating any condiments? Are you eating dairy products? Have you been eating low fat foods thinking they’re healthy and designed to help you lose the last 10 pounds?

Here are some simple rules to help you clean up your diet:

  • How many names are listed on the ingredients? The lower the number of items listed, the better it is for you. An apple is better than Kellog’s morning cereal. Chicken breast is much better than lean cuisine which has some sauces and items that are hard to pronounce.
  • Can you remove condiments from your diet for a short period of time? Eliminate ketchup (which I call tomato flavoured sugar), eliminate mayonnaise, get rid of salad dressings. Eliminate soy sauce from your rice. If youre eating nuts and seeds, eliminate them for a short time to make your diet as plain as possible.
  • What are you drinking? At this point, your goal of 10 pounds to lose would include a very substantial change in fluids. An increase in water consumption and a removal of all other fluids such as juices or other non-nutritional beverages will assist with the last 10 pounds to lose.
  • Are you eating dairy products? Dairy should be removed when you’re cleaning up your diet. Dairy has more fat than you require in this portion of your program and it causes mucuous and digestive problems in most people. Cleaning up dairy can eliminate a lot of fat, a lot of un-needed calories and improve your energy levels and help you sleep better. If you have been convinced by some medical expert or advertising by the dairy industry that dairy is required for good health (ie: misled), then consider removing it for a short period of time to help with the last 10 pounds to lose. Then add them back in if you feel you need to. Please note how you feel when you add dairy products back into your life. You may notice that you feel worse, have less energy and have stomach problems again. Just pay attention to what happens when you re-introduce them, then make a decision.

This can be very boring, but it is f or a short time and can remove some hidden sugars, hidden calories and not only simplify digestion, but may improve it. Digestion and sugar control is the key to good health and longevity.

4. get up earlier, more time awake equals more time to burn calories

The longer you are awake, the longer your body is burning calories and the more time you have to ingest and burn the 5 or 6 meals required. Eating every 3 hours for 5 meals requires starting at 6 am and eating last meal at 6 PM for example. For men, eating another meal at 9 pm.

The longer you are awake allows more time for exercise. Doing cardio first thing in the morning before your first meal helps burn fat rather than any blood sugars. Make sure you exercise before you eat. Then staying up later allows for an evening weight training workout, or a second cardio session.

The last 10 pounds to lose might be as simple as spending more time awake.

If you are really trying to lose the last 10 pounds, remember that it should always be considered easy. If you tell yourself it’s easy and your mind knows that you think it’s easy that it becomes easy. You are what you think. What you focus on expands. Your mind cannot tell the difference between what you think is real and what is real, so know in your heart and mind that the last 10 pounds to lose is easy. Clean up your diet, improve what you drink for fluids, spend more time awake and make sure you stay active.

Trust me, the last 10 pounds is an easy thing to accomplish.





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Doing cardio first thing in the morning before your first meal helps burn fat rather than any blood sugars. Make sure you exercise before you eat


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