This year, prioritize your health, fitness, and wellness goals. Whether you aim to lose 10 pounds for a special occasion or simply to improve your fitness, we have consulted experts who share their top seven diet tips to help you achieve your goal of shedding 10 pounds in 2023.
1) Increase the Amount of Protein in Your Meals
If your goal is to lose 10 pounds, it's essential to enhance the protein content in your meals. According to The Nutrition Twins, who are nationally recognized registered dietitian nutritionists and personal trainers, protein plays a crucial role in preventing overeating and promoting feelings of fullness. They suggest, "Protein keeps you feeling satiated, avoiding overeating later. Additionally, it helps regulate your blood sugar levels, avoiding energy spikes and crashes that can lead to sugar cravings. Aim to consume at least 20 grams of protein per meal."
2) Store Your Cooking Oil in a Spray Bottle or Spritzer.
Utilize a spray bottle or spritzer for your cooking oil instead of pouring it directly from the bottle. This simple change can make a significant impact on your calorie intake. The Nutrition Twins emphasize that every tablespoon of oil adds up to an extra 120 calories, especially when you're using it to prepare breakfast, dinner or to dip rolls in. To reduce your calorie intake, store your oil in a spritzer or spray bottle and use it sparingly. The Nutrition Twins suggest that by spritzing oil, dressings, condiments, and even melted butter instead of pouring it, you can save hundreds of calories each day and see the pounds drop. Although extra-virgin olive oil is heart-healthy and contains anti-inflammatory polyphenols, the calories still add up just as quickly as other oils.
3) Start Your Day With a Burst of Energy by Incorporating Physical Activity Into Your Morning Routine
Starting your day with exercise sets the tone for a healthy and active lifestyle," according to The Nutrition Twins. "By doing your workout first thing in the morning, you eliminate the chances of life's daily distractions and obstacles from getting in the way of your fitness goals. Whether you prefer to do yoga, weightlifting, or go for a morning run, starting your day with physical activity is a great way to boost your metabolism, improve your mood, and increase your energy levels.
4) Prioritize Consuming Vegetables Before Your Main Meals
Before diving into your main course, consider starting with a serving of vegetables. This simple act can help you control your appetite and achieve your weight loss goals. According to The Nutrition Twins, consuming veggies before meals allows you to make more informed food choices and ultimately consume fewer calories from heavier dishes. To maximize the benefits, make sure to enjoy your veggies without adding excessive amounts of high-calorie ingredients like butter, oil, or dressings.
5) Keep a Food Diary
Keeping a detailed record of your food intake can have a significant impact on your weight loss journey. The act of writing it down helps to hold yourself accountable and prevent mindless snacking. According to The Nutrition Twins, "Research has shown that individuals who maintain a food journal are twice as likely to successfully lose weight compared to those who don't. By having a record of what you eat, you won't be able to forget those small treats you may have consumed, like the candy from your co-worker's jar."
6) Spice up Your Meals With a Squeeze of Lemon or Lime
"Adding a squeeze of lemon or lime to your meals is a simple yet effective way to boost the taste and nutrition. This citrus duo is a chef's secret weapon to enhance the flavors in various dishes such as salads, seafood, chicken, and more, without relying on high-calorie condiments or excessive amounts of salt. Plus, they pack in a punch of antioxidants and are virtually calorie-free, making it a winning combination for your health and taste buds." - The Nutrition Twins
7) The Four Bite Rule: Simple Trick to Cut Caloric Intake and Reach Weight Loss Goals
Skip the last four bites of every meal and reduce your calorie intake by up to 400 calories daily. This small change can lead to a weekly weight loss of nearly a pound, according to The Nutrition Twins.