Lose 10 pounds with these 7 diet tips, according to experts

This year is all about getting in touch with your health, fitness and wellness goals. Whether you want to lose 10 pounds for a certain life event or just get back in shape, we spoke to the experts who share seven of their top diet secrets when all you want is to lose 10 pounds in 2023. With a few tweaks to your morning routine and in the kitchen, you’ll be well on your way to weight loss success! Keep reading to learn more, and then don’t miss 5 overlooked weight loss tips that actually work, an expert reveals.

If you want to lose 10 pounds, it’s time to increase the amount of protein you eat in your meals. According to The Nutrition Twins®, Tammy Lakatos Shame, RDN, CDN, CFT, CLT And Lyssie Lakatos, RDN, CDN, CFT, CLTFrom nationally recognized Registered Dietitians Nutritionists (RDNs), Personal Trainers (CFTs), and top healthy living experts, protein is king if you want to stay full and avoid overeating.

“Protein keeps you full so you don’t end up overeating later,” The Nutrition Twins tell us. “It also keeps your blood sugar stable, so you don’t get energy spikes followed by crashes that signal your brain for a quick sugar-like pick-me-up! Aim for a minimum of 20 grams of protein per meal.”

Putting the oil you cook with into a vaporizer or vaporizer rather than pouring it straight from the bottle is a simple adjustment that can make a big difference. After all, The Nutrition Twins point out that whether you’re pouring oil into a pan to make eggs for breakfast or using it to dip buns, each tablespoon adds up to 120 calories. additional you consume.

“Chances are that every time you pour oil, you’ll use more than a few tablespoons. Store the oil in a spray bottle, spray it in a pan or meal instead of pour it, and save up to hundreds of calories each day and watch your weight drop,” suggest The Nutrition Twins. “Take it up a notch and spray salad dressings, condiments, and even melted butter by adding them to a spray . Although extra virgin olive oil is heart-healthy and packed with anti-inflammatory polyphenols, the calories still add up just as quickly as other oils.”

The Nutrition Twins tell Eat this, not that!“While there’s mixed research on whether it really helps you burn more calories, the truth is that if you exercise first thing in the morning, there’s less stuff (and less energy). apologies!) for getting in the way of your training.”

So stretch out with a morning yoga session, lift weights under the sunlight streaming through your windows, or step outside for a rejuvenating run. Even if you have strong intentions to set aside time for fitness later, sometimes those plans get derailed by the craziness of the day.

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Eating your vegetables before larger meals can reduce your appetite with fewer calories and help you lose weight. “You will be able to make a rational decision about what to eat,” explain The Nutrition Twins. “You’ll eat fewer heavy foods at mealtimes, and you’ll get fiber, phytonutrients, and vitamins. The key isn’t adding butter, oil, or high-calorie salad dressings to vegetables.”

Staying on top of everything you eat is key to supporting your weight loss efforts. Plus, having everything recorded will keep you on track.6254a4d1642c605c54bf1cab17d50f1e

“You won’t forget you ate a few candies from your co-worker’s candy jar if it’s noted in your food diary,” the Nutrition Twins say. “Research shows that people who write down what they eat lose twice as much weight as those who don’t.”

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Adding a little zest to your meals with fresh lemon or lime can make them especially flavorful and flavorful. “These citrus fruits help bring out the flavor in any food and work wonders on salad, seafood, fish, chicken, and more in an antioxidant-rich, virtually calorie-free flavor,” explain The Nutrition Twins .

Skip the last four bites of each meal. This can save you around 100 calories for every meal or snack you eat, which means you can reduce your calorie intake by 400 calories per day. “It may seem like a small thing to you, but with this change alone, you’ll lose nearly a pound a week,” The Nutrition Twins explain.

Alexa Mellardo