Part 2 Diet Changes

1) Pay attention to nutrition labels. Keep a food calorie of your typical daily intake, include beverages and snacks. Add it up so you know what you are currently eating.
2) Aim to cut 500 calories or 25 percent of your daily caloric intake from your diet for the next 10 days to 2 weeks.
3) Eat at least 300 calories at breakfast. Try to plan your meals so they are equally large to keep from hunger pangs and sluggishness. Add in several 100 to 200 snacks during the day.
4) Cut out empty liquid calories. Do not drink alcohol, juice with added sugars, or sodas. Drink water, low-fat milk, tea and small amounts of coffee.
5) Try not to eat more as you work out. You may have heard phrases like "Abs are made in the kitchen," because the largest part of weight loss is a healthy, restricted diet.
Experts often say that weight loss is 90 percent diet and 10 percent exercise, since people tend to eat more food as they work out. Exercise will improve your general health and help you maintain your weight, but diet should be the main focus of this 10 day period.
6) Fill at least half of your plate with vegetables at every meal. Fruits and vegetables should be the main thing you consume, with nutrient-rich, leafy greens included as often as possible.
7) Split the remainder of your plate between lean protein and whole grains. Reduce portions of whole grains considerably, but not completely. 
Trainers have noted that ketogenic, low-carb diets, usually result in weight gain after a weight loss period.

Part 3 Exercise Changes

1) Plan to exercise 8 or 9 out of the next 10 days. Devote between 1 and 1.5 hours per day to exercise.

2) Aim to burn more than 500 calories per workout. You can use machine calorie counts or trainer recommendations, but remember that calorie counts are not always accurate.
3) Do cardiovascular exercise for 30 to 45 minutes. Do interval training, at moderate intensity and 1 to 4 minute spurts of high intensity.
4) Do strength training for 30 minutes every other day. This is the best way to boost your metabolism. Gaining muscle helps burn fat. 
You have several choices for strength training. If you have problems with joints, learn a resistance band workout. If you are healthy, sign up to learn about free weights, weight machines or weightlifting classes.

5 Eat a high protein, low-fat snack after working out. A smoothie with low-fat yogurt, a small bowl of cottage cheese, celery with peanut butter, a hard boiled egg, or a half a turkey sandwich can do the trick if you are between meals.
 Make sure you include this snack in your daily calorie plan.
6) Weigh yourself at the beginning and end of the 10 days. Continue the plan for up to 1 month, if you want to lose additional weight. Make a plan to maintain your weight by slightly increasing your calorie consumption and exercising at least 5 days per week.

Things You'll Need
 Doctor visit 
Weight loss partner 
Calorie counting 
Fresh produce 
Lean protein 
Healthy snacks 
Whole grains 
Interval training 
Strength training (resistance bands, machines, free weights) 
Personal trainer/fitness classes
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