9 Tried And True Ways To Melt 10 Pounds Of Body Fat Fast

If you need to lose 10 pounds, all you need to do is make a few simple changes to your lifestyle. They’re all so small you’ll barely even notice you’ve made any.

Here are 10 easily-implementable techniques for you to be rocking your slimmer, fitter dream body in no time.

1. Opt for the side salad

Cut back 100 calories per day, the thinking goes, and you’ll lose 10 pounds over the course of a year.

And the easiest way to do that is with a simple side dish swap.

A salad with all the trimmings—two cups of leafy greens, a cup-and-a-half of crisp veggies (like tomatoes or cucumbers), and two tablespoons of light dressing—amounts to a little over 100 calories.

A medium order of fries has about 350.

So, if you’re a habitual fry-eater, swap fries for a salad on just three meals each week and you’ll slash 750 calories from your weekly diet—or about 100 per day.

2. Cut out soda

Every 12-ounce soda contains 150 calories. So removing one per day from your diet will save you 1,050 weekly calories.

And if you think that drinking calorie-free diet options are safe when it comes to weight-loss, think again:

According to a study in the Yale Journal of Biology and Medicine, people who regularly drink diet soda actually end up gaining weight.

3. Wait 20 minutes

It takes your brain about 20 minutes to “catch up” to your stomach—to realize that, hey, you’re full.

Because of this, it’s incredibly easy to eat more calories than you need.

A good way to stop doing this is to eat 80 percent of what you’d normally eat and then stop.

20 minutes later, reassess: Are you still hungry?

If so, keep eating.

But chances are, you won’t be, and you’ll have just reduced your calorie intake by 20 percent.

If you’re on a 2,500-calorie diet, that’s 500 calories just like that.

4. Get at least 8 hours of sleep every night

Skipping out on sleep bolsters your belly twofold.

For one thing, if you’re sleep-deprived, chances are, you’re going to eat more.

According to a study in the European Journal of Clinical Nutrition, people who get five-and-a-half hours or less each night eat 300 more calories the following day than people who get seven hours or more.

And for another thing, sleep deprivation causes your cortisol levels to spike. Cortisol, if you didn’t know, is the hormone that your body uses to store fat.

5. Lift weights

Let’s do some math. Every pound of muscle you have burns about 6 calories an hour.

So if you add just five pounds of muscle to your frame, you’re burning an additional 700 calories a day just by doing nothing.

6. HIIT it up

If lifting’s not your thing, you could always try high-intensity interval training, or HIIT.

Instead of lengthier, steady-as-she-goes workouts, HIIT is all start-stop-start-stop.

For instance, maybe you sprint for two minutes and walk for one minute—and then repeat a few times.

The goal is to push yourself toward exerting 80 to 90 percent of your energy without giving your body time to fully recover.

This method gets your heart rate up, kicks your metabolism into overdrive, and torches calories like nothing else—and, according to one study in the Journal of Obesity, is more effective at reducing “abdominal body fat than other types of exercise.”

7. Black coffee, please

Think about your morning coffee. Do you drink it with cream and sugar? If so, that’s a 100-calorie beverage.

But by taking it black, your daily dose of caffeine is only 5 calories.

Sure, it’s bitter, but there’s an easy fix to that: Just add cinnamon.

Not only is it delicious, but, per a recent study, a mere half a teaspoon of cinnamon each day can keep your blood sugar and LDL cholesterol (that’s the “bad” kind) levels in check.

8. Make it spicy

According to research in the American Journal of Clinical Nutrition, folks who consume capsaicin—that’s the stuff in chili peppers that brings on the spiciness—ate 200 fewer calories during the following meal.

What’s more, some experts say that spicy foods can speed up your metabolism, leading to more weight loss, though others assert there’s not enough evidence to support that.

In any case, adding a sprinkle of chili pepper flakes to your next meal can’t hurt—unless you seriously can’t handle spice.

9. Get frisky

Did you know that sex counts as a bona fide workout? Seriously!

According to research out of the University of Montreal, you burn anywhere from 70 to 100 calories per “sex session.”

In other words, having sex more frequently can directly lead to you having a better body.

Curious about how long those “sessions” run? About 25 minutes, start to finish, including foreplay.

One last thing… you should try this odd “carb trick” that burns up to 1 pound of fat per day…

“All this by Flavor-Pairing?” I asked.

I met an old friend for lunch last month and I was super impressed with how good she looked.

She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…

They’re right – it actually took me 16 days to lose 22 pounds.

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days ( proven for women only)

13 Weight Loss Secrets To Destroy 20 Pounds

Weight loss is about overall picture—setting goals and keeping a healthy mindset as you work to achieve them. But there are tiny tricks that can help tons along the way.

The following is a list of little known, no-fail science backed tips you can start using immediately to lose weight and keeping it off for good.

1. Cut down on the cardio.

Don’t be a cardio queen, or you’ll risk becoming skinny-fat.

The best way to boost your metabolism is to build muscle by lifting weights or doing resistance exercises.

Weight lifting increases your metabolism for days, not just for an hour like cardio does. That’s because muscle burns more calories just by existing in your body.

2. Eat your meals in a quiet spot.

People tend to eat more when they’re distracted by other tasks, like reading, checking their phones, or watching TV.

University of Alberta researchers have found that even noise coming from another room can make a person eat more cookies at dinner than they would have otherwise.

To make sure you’re eating only what you meant to eat, and only what your hunger is really asking for, sit down for a mindful meal in a quiet place, and really pay attention—savor it.

3. Try the cabbage soup trick.

Have a bowl of cabbage (or any other vegetable) soup before your lunch and dinner and you’ll eat about 250 fewer calories.

The water and vegetables fill your stomach so you end up eating less without going hungry.

4. Eat with chopsticks.

Using them instead of a fork or spoon causes you to eat more slowly and consume less food.

It takes time to figure out how to put food on chopsticks—that can help you eat more mindfully.

Aim for eating with chopsticks two to three meals per week, at home or at your desk, to see benefits.

5. Stick to a standard breakfast.

Rituals take the thinking out of weight loss.

Have the same breakfast for seven to 10 days.

You can plan your meal ahead.

Get a jump on your days by prepping the ingredients for a yummy omelet with spinach and low-fat cheese, plus fresh fruit on the side – this will save you time in the morning as well.

6. Fire up with fiber.

Having foods rich in soluble fiber, such as oats, barley, beans and lentils, can help you stay full longer so you end up eating fewer calories.

Fiber-rich foods help your body use those calories more efficiently, too.

They provide a slow-release energy so you avoid the dreaded blood sugar/insulin peak that leads to fat storage.

7. Make your plates colorful.

When you eat the rainbow you get a wider range of vitamins and other nutrients.

Maximizing your nutrition can also make your meals more beautiful and satisfying.

A Columbia University study showed that adults find plates filled with three foods of three bright colors the most appealing—have you wondered why kids’ meals are so colourful?

Put together a healthy veggie plate of sunny yellow peppers, zingy green broccoli, and rich, red tomato, and dig in.

8. Take a before- and an after-dinner walk.

Walk two hours a day or more if you are trying to lose weight.

Getting in all of those steps isn’t as daunting as you think, though—you can start by walking 10 minutes before and after each meal that adds up to 60 minutes, and then schedule another hour on the treadmill or around your neighborhood or local trail.

You can easily rack up even more benefits by taking the stairs, and strolling to and from work.

9. Fill your dish with a new kind of fish.

There’s evidence that omega-3 acids found in some kinds of fish can help you burn fat faster by stabilizing your blood sugar and insulin levels.

One omega-3-packed fish that many people pass on at the market is trout.

It’s yummy, and raised sustainably in the U.S., so make it a staple twice a week.

10. Go out to dinner once a week, tops.

A University of Alberta study found that people who cooked dinner at home six to seven times a week were automatically more mindful about the ingredients they used, consuming less fat and sugar, and fewer calories overall, than those who ate frequent restaurant meals.

11. Skip the artificial sweeteners.

Artificial sweeteners may make your body expect sugar, but then don’t satisfy the expectation on a molecular level, leaving you craving something sweet even after you’ve finished your low-cal treat.

And studies show a broad association between using sugar substitutes and weight gain.

If you do have to indulge in something sweet, might as well just got for a little bit of the real stuff—or have some fresh fruit to sate your sweet tooth with a dose of fiber and vitamins.

12. Keep a journal.

Keep a log of the your progress along your weight-loss journey.

Update it each week—and read it over each morning and night.

Allow yourself to feel really proud!

Focus on the positive and plan for the negatives.

There’s nothing like reflecting on your success, and letting how you’re getting there really sink in!

13. Try this odd “carb trick” that burns up to 1 pound per day

“All this by Flavor-Pairing?” I asked.

I met an old friend for lunch last month and I was super impressed with how good she looked.

She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…

They’re right – it actually took me 16 days to lose 22 pounds.

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days ( proven for women only)

16 Small Changes To Your Diet To Lose Big Weight

It is without a doubt that weight loss boils down to simple math. To lose weight, you have to consume fewer calories than you burn off.

Many weight loss diets, however, are pretty strict and difficult to follow.

In the long run, these diets prove to be in vain as people often regain the lost weight via the notorious yo-yo effect.

If you’ve been stuck in this cycle before, do not stress out. You’ve stumbled on to the right article.

The simple solution is to justmake some small changes to your eating habits.

As you already know, some foods can help you shed body weight—because they help you feel full longer and help curb cravings—or they can kick up your metabolism a notch or two.

So, follow these 16 easiest and simplest diet tricks and tips to start losing weight today.

And see how they can actually do miracles on the long run for your weight loss goal.

1. Eat less pasta

The recommended serving size for pasta is 2ozs or 50g of uncooked pasta (which should be about the size of a tennis ball).

However, people tend to overeat cooked past, especially in the restaurants where a typical portion is easily four times this size.

Additionally, almost any pasta you get when you buy your spaghetti, macaroni or noodles, at least in the Western World, is simply plain white flour mixed with water and eggs.

There are no vitamins, no minerals, and barely any fiber – just empty carbs.

To make things worse, fast food pasta take-aways are becoming more and more popular and not really helping the people trying to shed some extra weight.

Brown rice Pasta makes an excellent substitute. They are made of whole grains and contain anywhere from 0 to 0.7 grams of fiber per serving.

2. Cut back on the bread

Make sure you cut back on the bread and other bakery products which are made from refined wheat flour.

Beside candy bars and sodas full of sugar, bread and bakery products have the strongest effect on your blood sugar and insulin.

The thing is that they actually stimulate the production of the fat storing insulin, which is why they are the type of foods that you will first want to reduce if you really want to lose weight.

If you must have bread, try rye bread.

Traditional rye bread is a much slower digesting food for weight loss, which makes it an excellent replacement.

3. Put away the juicer

Skip the apple juice or the applesauce and bite that crunchy apple. Even though it is far more convenient to drink fruit, juice is actually a far less healthy option than a real piece of fruit.

When the juice is made, the juicing process destroys a vast number of beneficial compounds and antioxidants found in fruit, while it also removes nearly all of the natural fiber.

And don’t be fooled by the etiquette.

Though fruit juices are often marketed as very healthy and natural, they are actually not a low-calorie beverage.

To put things in perspective, just eight ounces of regular orange juice contains over 110 calories, which is the equivalent of almost two oranges.

Nevertheless, you definitely won’t feel as filled up, nor will you insert any beneficial compounds real fruit provides.

4. Pour less dressing

As one website cleverly pointed out: “Dress it, don’t drown it!”

Try to simply swap full fat salad dressing for the reduced fat version, especially if you are dining out.

If possible, ask to get the salad dressing separately, on the side, so you can control how much you use.

As for the store bought salad dressings, they are almost never made of olive oil and most of the dressings contain one or more of the following: canola, corn oil, sunflower oil, soy oil, cottonseed oil.

All of these oils are actually bad for you, so it would best to cut back on them, if not throw them away completely.

5. It’s good to be nutty

It has been proven that people who munch on any kind of nuts automatically eat less at later meals.

So, for a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans to go.

They’re packed with nutrients and provide many a health benefit, but they are also full of calories and fat-laden, thus you need to make sure you don’t overdo it, as nuts are notorious for being the perilous and tricky snack.

Remember, portion size matters and, like with any other food, moderation is key. An optimal serving size of nuts is 1.5 oz, or 1/4 cup.

6. Pureed Vegetables

If you want to continue enjoying your precious and delicious cheat foods, you better add more veggies to your diet.

That way you are compensating by eating your cheat meals, but also cutting back on the calories you’re taking in, and all at the same time. A bit like having your cake and eating it too.

When Penn State University researchers decided to test what happens when they add pureed cauliflower and zucchini to the beloved and sacred macaroni and cheese, people actually seemed to like the dish just as much.

However, the trick was that they ate 200 to 350 fewer calories when those healthy vegetables were added to the mix.

7. Start Eating Yogurt

It doesn’t matter if it is Greek or traditional, yogurt can definitely be good for both your health and your figure.

According to the research done by the University of Tennessee, Knoxville, if you intake about 18 ounces of yogurt per day, you can apparently drop a jeans size.

The people tested lost 22% more weight and 81% more belly fat than dieters who skipped the snack altogether.

They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss.

Yogurt is indeed excellent for your digestive system, however, don’t drink it too much, and make sure it is not high in fat.

8. Grapefruit

Not only can grapefruit can help you lose some serious weight and shed those unwanted pounds around your waist, thighs and belly, it can also lower the risk of diabetes.

The research conducted by the Scripps Clinic in San Diego has found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 and a half pounds over the period 10 weeks.

You can also blend the grapefruit into juice and drink it, the same results will show.

It is important to mention that you cannot have grapefruit or grapefruit juice if you are on certain medications program, so check with your pharmacist or doctor if you can start this grape trick.

9. Eat More Beans

Ok, beans may have a bad reputation for making people gassy, but that’s no reason not to eat them, especially when experts recommend you consume up to three cups of the legumes a week.

They are inexpensive, filling, and versatile, and also a great source of protein.

Being high in fiber and slow to digest, beans will make you feel full for a longer period of time, which may prevent you from eating unnecessary meals later on.

In fact, if you consume them on a regular basis you won’t get as gassy as you think.

People who eat beans on a consistent basis experience less gas and bloating than people who consume them less often.

10. Eat More Soup

Eat more soup to keep your body in the loop. There, we made it rhyme so you remember this tip more easily.

Try to start as many meals as you can with a bowl of soup, and you will most certainly end up eating less and keep your body healthy.

It doesn’t matter if the soup is chunky or pureed, if it is based on broth and you keep your portions up to 100/150 calories a serving, you will end up eating less later on.

Broth-based soups are low in energy density which means they have quite few calories per gram.

11. Dark Chocolate

Huge chocolate fan? Well, who isn’t? However, there is light at the end of this tunnel, and it is dark.

Always make sure you pick a square or two of dark chocolate over the milky one.

New research suggests that beneficial bacteria that reside toward the end of our digestive tract is actually able to ferment all the antioxidants and fiber in cocoa.

Plus, your cardiovascular system can also benefit from this dark treat.

12. Say No To Mayo

No matter how awesome it is and how delicious a meal can become by putting some of it in the mix, mayonnaise should be cut out of the equation.

If that is not possible, try using a low fat dressing or lower fat salad cream instead.

To put the numbers into perspective, one tablespoon of typical mayonnaise contains about 90 calories, roughly 4.5% of your daily recommended caloric intake.

In a single tablespoon, that is.

When it comes to fat itself, each tablespoon of mayonnaise contains around 10g of total fat, which is more than 15% of your daily recommended intake.

13. Fish Instead of Meat

Pardon the pun, but if you don’t eat ample amounts of fish, something must be fishy in your diet.

Fish is known for being extremely low in calorie and high in protein, mainly because those precious polyunsaturated essential omega-3 fatty acids found in fish oil, and that is exactly why you should start replacing regular meat with fish.

Fish is high in fatty acids, which is why it is a must in your diet and crucial if you are looking to shed some weight and improve your total-body wellness.

It is also excellent for preventing heart disease, reducing the risk of Alzheimer’s disease, boosting the brain development in kids and even easing depression.

14. Drink More Water

The oldest trick in the book.

Start each meal with a glass of water.

The trick is that you will stay hydrated longer and feel fuller right away, which will prevent you from overeating.

Scientists from Virginia Polytechnic Institute and State University recruited 50 people to test the theory.

The participants drank a large glass of water 30 minutes before lunch and then freely selected their meals from a buffet and rated their fullness, hunger and thirst every 30 minutes.

The water preload reduces energy intake by 9%, which is around 58 kcal.

So, next time you find yourself looking forward to a huge meal, drink a huge glass of water before you start eating.

It will keep your body hydrated too.

15. Shop Wisely

You can start losing weight while you are still at the grocery store. Well, not literally, of course.

Make sure you load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, while you try and avoid all the forbidden fruits that is baconing, sorry, beckoning you.

According many food scientists, the most important thing, when it comes to lasting and consistent weight loss, is the big picture of what you eat.

It all starts at the grocery store.

Bear in mind that a huge part of your weight loss success involves building new and different healthy shopping habits.

Nip it in the bud, as they say.

16.Try The Keto Diet

The Ketogenic diet (low-carb, high fat diet) is one of the fastest ways to lose weight. 

When 40-year-old Kourtney Kardashian was diagnosed with high mercury and lead levels in her body, her doctor put her on a keto diet, as being in ketosis was the fastest way to detox her body. 

But to her surprise, the Keto Diet not only help rid her body of toxins but also jumpstarted her weight loss journey. 

Kourtney attributes her fast weight loss to the Keto Diet, “My body never looked better than when I did the keto diet two and years ago, when I did it for two months, In my experience, I’ve found the best method to train my body to curb sugar cravings, burn fat, and kick-start weight loss is by sticking to a keto diet,” as she described her Keto experience in her lifestyle blog 

Now, if you’re unsure how to eat, what to eat or what to avoid on the keto diet, don’t worry you’re not alone! 

There is a new product called the Custom Keto Diet. It’s meal plan service designed to help women all over the world turn their lives around and take charge of their health and figure through the keto diet. 

The Custom Keto Diet allows you to create your very own keto diet plan based on your food preferences, daily activity levels, height, weight and target weight goals. 

These personalized ketogenic diet plans are created based on scientific research and proven studites to help maximise fat burning in your body via the correct calories and macronutrients for you require. 

Women who have used the Custom Keto Diet have reported losing up to 19 pounds and 2-4 inches from their waist in just a matter of 2 weeks – the individualized meal plans created by the Custom Keto Diet are all backed by science.

Check out this video on the Custom Keto Diet now to learn more about how to follow the diet – and lose weight and improve your life in just 2 weeks.