Lose Up to 10 Pounds in 4 Weeks with Little Effort
Posted: Monday, December 26, 2005
by Robert Ing
www.drroberting.com
Let’s face it, diet and exercise programs just take too much time and are always difficult to fo
Today, I do have a regular exercise and diet program that I follow but this article isn’t about that. This article is about how I lost weight by simply making a few small changes in my every day choices. I put together this simple program mostly by trial, error, accident and revised it with information I later obtained as a result of a natural personal training regimen I follow. I have followed the plan I am going to tell you about and have lost weight with it. Believe it or not, just by changing what I ate for breakfast and snacks, I lost five pounds! It worked for me and it can really work for you as long as you stay with it for 4 weeks.
This is not a strict diet or exercise program but simply a list of choices, options if you will, that you can choose on a daily basis. Your mission is simply to choose a minimum of any three of the options listed and stick to them for every day for at least 4 weeks or preferably more. If you choose more options, the quicker and the more weight you will lose. How much weight you actually lose will depend on your own body and the options you choose.
No matter what you do to try to lose weight, it all comes down to two things. What you put in your mouth and how much exercise you get. If you reduce what you put in your mouth, but not exercise you will lose weight. If you exercise but still eat the same, you will lose weight. If you reduce what you put in your mouth and exercise, you will not only lose weight but you will lose more of it, faster and will be in better health to keep it off.
This method is really simple, but like anything you have to be willing to really want to make a change in your life. All that you have to do is select at least three of the options from the list of items below, stick to them for at least four weeks and see the difference. Of course, if you choose more options you will lose more weight at a faster rate, but the success of the program rests on how easy it will be for you to maintain the options for at least a four week or more period. Some of the options may not apply to you or you may already be doing them, so you cannot select these as an option under the program.
Here are your options. Select at least three that you can live with for the next four weeks.
• Stop using or adding salt to your food.
• Stop using or adding sugar to your food (this includes adding sugar to your coffee, tea and cereal).
• Replace carbonated beverages (soda, pop) with water or low fat milk (skim or 1%).
• Start taking a multi-vitamin every day.
• Avoid fried foods (French fries, fried chicken, fried fish, etc.) replace with baked, grilled or BBQ.
• Avoid bagged potato, taco chips and chocolate candy, replace with fruit and rice cakes.
• Replace white bread with 100% whole wheat bread.
• Avoid creamy dressings or sauces, even if they say “light" or “reduced fat".
• Avoid pre-sweetened cereals, replace with an unsweetened whole grain cereal or oatmeal (please don’t add sugar!).
• Just say no to donuts and pastry.
• Drink 4 glasses of water a day.
• Use 1% or skim milk instead of regular or 2% milk.
• Eat portions of food that are no larger than your closed hand. (ie. A typical dinner might be a “handful" of salad, a “handful" of vegetables, a piece of meat not larger than your closed hand and for desert a “hand sized" helping of fruit.)
• Reduce wine, beer and liquor consumption by half.
• Eat more bananas, apples, pears and other fresh fruits.
• Do not snack or eat a meal less than one hour before you go to bed.
• Read the nutritional labels of the foods you buy, consider the items with the lowest sugar or calorie content.
• Eat red meat only once a week, replace with chicken or fish on other days.
• Avoid pork, ham, bacon, pork sausage.
• Take the stairs instead of the elevator daily (at least when going down to the ground floor).
• Run, walk, jog or bike for at least 20 minutes once a week.
As always is the case when considering any diet or exercise routine, you should always consult your doctor before you begin. This is especially true if you have any medical conditions or are on medications. Give this a try for four weeks and see what results you get. You can do it.
About the Author
Dr. Robert Ing is a forensic specialist with appearances on North American news networks. He has provided security for celebrities and dignitaries.
For more articles by Dr. Robert Ing please visit www.drroberting.com
Copyright © 2005-2006 Dr. Robert Ing, www.drroberting.com
Permission is granted to publish this article electronically or in print, free of charge, as long as the article appears in its entirety, full credit is given to the author and a link or reference to the author's webpage www.drroberting.com is provided.
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More commentsVery practical and realistic. Just what I needed. Thank you!
i agree with the last post. just what i needed. thanks!
Very Good, This All Seems Too Easy, hAHA
yo i wanna know how i have to jog to lose ten pounds in four week
commen sense...this should be everyones lifestyle not diet
Any tips for the person who basically does all of the above, has 20 lbs too much weight and has severe osteoarthritis in the hips, knees, feet and shoulders? I never had a weight problem, for over 40 years, until I became clinically depressed. Then I gained 20 lbs and lost fitness. Now I'm having trouble gaining fitness and losing the 20 lbs because of my arthritis. It's very frustrating and the extra weight adds to the problems with arthritis. I can't even walk very far anymore where once I used to walk everywhere, for miles, and run and cycle as well. I do pilates to strengthen my core but it doesn't help lose weight. I eat right so I'm not putting any on, and haven't for three years since I started feeling better emotionally. I need aerobic exercise but can't find anything I can really do.I would recommend trying a supplement for joints. I use one from Vitamin Shoppe and it has really helped. The best thing that has helped my hips is custom made inserts for your shoes. I would not workout without these, I feel a difference if I don't wear them after I'm done. Check with your doctor about these, if he agrees, get him to write a script for them, that way you'll get help from your insurance on coverage for them. They run around $200/$300. I would start very light on your walking, only so fast and not very long, then build in speed and time. That way it's not over kill on your joints. I would also check into some simple physical therapy exercises for your shoulder's using a exercise band. You may be able to get your MD to refer you to a Physical Therapist to help you with those areas. Consider taking motrin or aleve before a work out and make sure you drink plenty of water. These are just my personal thoughts.
To the person with arthritis, the best and easiest way for you to start is by doing water aerobics, i tore both my acl's at the same time and the only way i made it through it was to do water workouts at first. This will also help with your joints, i would do this along with the person above's statements
has this helped anyone else to lose weight?
This article sounds very helpful....I am going to try it....I will submit a comment in 4 weeks...I am overweight, and I have arthritis primarily in my spine, and seemingly in my hips...wish me luck....finerdaisy from seattle, wa
Looks pretty easy. I will give this a try and see.
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