10 Tips to Lose 10 Pounds Fast

10 tips to lose 10 pounds fast

1. Follow a 1200 calorie meal pattern for 35 days.

1200 calories is equivalent to 2 cups of skim milk, 2.5 cups of starch, 5 ounces of meat, 3 cups of vegetables, 2 pieces of fruit, and 3 teaspoons of fat per day.

2. Consume 64 ounces of water per day.

I use a mason jar with 12 ounces etched on the side. I fill it 5 – 6 times per day. In other words, know exactly how many ounces your glass holds and fill it to equal 64 ounces per day.

3. Do 30 minutes of aerobic activity every day.

Walking, running, swimming, or dancing are all good examples of aerobic activity.

4. Increase your fiber intake to 25 – 30 grams per day.

Fiber is found in fruits, vegetables, whole grains, beans, peas, nuts and seeds. Fiber makes you feel full so you eat less.

5. Get a buddy to lose 10 pounds with you.

If you can’t find a buddy, go to www.IowaAvenue.com and you will have a community of people ready to lose 10 pounds of weight with you.

6. Track your weight and measurements.

Take a beginning weight and weigh yourself once a week in the morning. Take a beginning waist measurement and then measure again every 4 weeks. Also a before picture is nice to have to show others your success.

7. Plan ahead.

Make a grocery list based on planned menus and only purchase from your list.

8. Eat vegetables to get through the hunger.

Always have raw vegetables on hand for the times you just can’t make it until the next meal.

9. Get help from a dietitian if you have a medical condition that requires a prescribed meal plan.

A registered dietitian (RD) is a food and nutrition expert who has met academic and professional requirements. A dietitian will help you design a meal plan based on your needs, preferences and medical condition.

10. Keep a food journal.

Record every food and beverage item that you put in your mouth and the amount of each item (cups, tsp/tbsp, ounces). You can also record time, place, who you dined with, activity and mood. The journal I use is located at www.weight1minute.com.

Follow these 10 tips and you will be 10 pounds lighter in approximately 35 days.
Good Luck!

New Year’s Resolution: A Healthy Lifestyle

Shedding pounds often tops many people’s New Year’s resolution list and that can mean checking out popular diet plans on the market. A new study gives some perspective on four popular diet plans.
Researchers from Tufts University assigned 160 overweight or obese individuals to the Atkins, Ornish, Weight Watchers or Zone diet. After one year, the results showed that people who followed their diet plan closely lost the most weight no matter which diet they were on.
The study concluded that in the short-term all four diets worked equally well. However, keep in mind that many diet approaches can help you lose weight in the short term.
The question still is: Are these diets effective or safe in the long term – for the rest of your life? There is still no conclusive evidence.
Contact a registered dietitian to help you develop a healthy lifestyle and achieve and maintain weight loss.

Source: ADA

Weight Loss Ticker

If you need to lose weight, get a weight loss ticker and announce it to the world wide web. There are a few sites that offer tickers, just google "weight loss ticker" and get your ticker or use the one below:

Join me in the Phentermine support group!

For those of you already using a ticker, I would like to hear your comments on how it has helped you in reaching your goal? Or not!

Update: I don't want anyone to think I endorse this product, so I am looking for a weight loss ticker that doesn't promote a product. I'm not having much luck.

Fat Actress and the 6 Degrees of Separation

If you read the latest tabloid trash, you will find many examples of celebs who have regained their lost weight.


As a Dietitian, it is painful to watch someones weight creeping up on them. They should have consulted a Dietitian, an expert in the prevention of relapse.


Have you heard about the six degrees of separation?

Six degrees of separation refers to the idea that, if a person is one "step" away from each person he or she knows and two "steps" away from each person who is known by one of the people he or she knows, then everyone is no more than six "steps" away from each person on Earth.

Therefore, I am urging everyone that reads this post to tell everyone they know to seek the advice of a Dietitian before, during, and after their attempt at losing weight. If the 6 degrees is true, celebrities will hear about hiring a Dietitian and just maybe we can help them avoid the very public embarrassment of weight gain.

You can contact me at:
menucoach@aim.com

Secret Weight Loss Weapon - Chopsticks

It is a well known fact that it takes 30 minutes for your stomach to signal your brain that it is full. When you use chopsticks for the first time, you tend to eat slower and therefore eat less. Put it to the test yourself. Here is a tutorial on how to eat with chopsticks. You can purchase chopsticks at any Asian store or pick some up at your local Asian restaurant. Use the chopsticks for 30 days. I bet you just might lose some weight.

Oprah, Where's the Love?

I've been wondering why Oprah does not have a real dietitian as one of her "friends". Sorry Bob. But I would really like to know the answer to this. I emailed Oprah. I am waiting for a reply.

Kirstie has Jenny Craig. So does Valerie. Rachel has Slimfast. Fergie has Weight Watchers. Nicole had gastric surgery. Courtney had surgery or not. Anna had Trimspa or was it Slimfast? Who knows; who cares. Well, everybody apparently. Janet had gourmet diet foods delivered to her door and a personal trainer.

Again, where's the love? Has anyone heard of a Registered Dietitian?

Dietitian must be a dirty word. Comments appreciated.

January 17, 2008 Update: Looks like I have to eat my words. Yum, they're delicious!

Bob Greene, Oprah's personal trainer, and Zonya Foco, Dietitian are on a 17-city tour stopping in grocery stores.

Starbuck Calories - What's Your Latte Factor?

Do you know how many calories it takes a day to lose a pound of weight per week?

I do:

1 Grande White Chocolate Mocha Whip from Starbucks

500 calories

So, if you forgo your morning latte, you will lose 1 pound of weight per week. I kid you not. I have included a link so you can look it up yourself. Now just think of the weight you would lose if you gave up the muffin too.

Until Next time,

TheMenuCoach

I guess I better mention David Bach, he's the one that got me to think about all this. Thanks, Dave

50 Ways To Leave Your Blubber

The problem is all inside your head
She said to me
The answer is easy if you
Take it logically
I’d like to help you in your struggle
To be free
There must be fifty ways
To leave your blubber


She said it grieves me so
to see you in such pain
I wish there was something I could do
to make you smile again
I said I appreciate that
and would you please explain
about the fifty ways


Well . . . .


1. Definitely, have a plan: 30 day menu challenge

2. Use skim milk and skim milk products instead of 2% or whole milk

3. Bake, broil or grill instead of frying

4. Skip dessert

5. 30 minutes aerobic exercise daily

6. Dance to your favorite music

7. Focus on non-starchy vegetables

8. Include about 25 - 30 grams of fiber a day

9. Drink 8 cups of water a day

10. Decrease alcohol intake to 1-2 servings per day

11. Use fresh fruit instead of canned fruit

12. Skip the bacon, sausage and pancakes at breakfast

13. Eat raw vegetables instead of cooked

14. Skip the salad dressing, use vinegar or lemon juice instead

15. When dining out, share your meal with a friend

16. Order lite beer instead of regular

17. Use smaller plates and bowls

18. Eat slowly, it takes 30 minutes to register that you are full

19. Put your fork down between each bite

20. Skip the caffeine, studies show caffeine increases appetite

21. Skip high sodium foods, which can cause water weight gain

22. Drink diet soda instead of reg. soda, better yet, drink flavored water

23. Get advice from a dietitian http://www.themenucoach.com/

24. Keep a food journal and have it analyzed

25. Avoid convenience foods, eat like your ancestors

26. Eat only when you are hungry

27. Snack on raw vegetables instead of anything else

28. Increase your motivation to lose weight (I'll be posting more on this)

29. If you go out to eat, have a plan

30. Befriend a Dietitian menucoach@aim.com

31. Hire a personal trainer

32. Walk or cycle instead of riding

33. Join a weight management group

34. Park far away and walk to your destination

35. Exercise while watching TV

36. Opt for veggies on your pizza instead of pepperoni and sausage

37. Decrease you cheese intake which is mostly fat and sodium

38. List your motivators, why you want to lose weight, read them daily

39. Walk after each meal

40. Have a plan when attending parties and events

41. Cut your portion sizes in half

42. Tell a friend that will keep you in line

43. Ignore emotional triggers, like boredom, frustration, anger, etc.

44. Cut the mayo and tartar sauce

45. Skip the "I'll start tomorrow" line and start now

46. Make 1 healthy lifestyle change and stick to it for 30 days.

47. Push yourself away from the table

48. If you must eat cake, scrape off the icing.

49. Read my blog and ask me questions

50. Just do it now

TheMenuCoach