33 Science-Backed Ways to Lose 10 Pounds

women want to Lose 10 Pounds

Looking to lose 10 pounds within the fastest time possible?

Then you are in the right place.

When it comes to losing weight and keep it off for good, there is nothing more to it than exercising a little more, and eating a little less. After all, weight loss is just a numbers game.

That said, in an industry teeming with conflicting advice and mixed message on how to lose weight, it can get confusing. Real fast.

As a result, today I’m sharing with you some of the best weight loss tips backed by a plethora of studies and research papers.

Sleep deprivation, distracted eating, plate color, breakfast skipping, emotional eating, and so many factors are likely at play here.

33 Science-Backed Ways to Lose 10 Pounds

Without further ado, here are 31 scientifically proven ways to lose 10 pounds or more.

1. Drink Water Before Your Meals

According to research presented at the annual meeting of the American Chemical Society, drinking two glasses of water before a main meal while also cutting back on portions might help dieters lose 44 percent more weight and keep it off for at least a year.

Another research conducted at the University of Birmingham in the UK looked at the eating habits and weight loss progress in 84 obese adults volunteers through their doctors.

The conclusion?

The obese adults who pre-loaded with two glasses of plain tap water lost an average of 10 pounds over a 12-week period.

Another study published in the Journal Obesity has reached similar conclusions.

2. Drink Black Coffee

Research shows that caffeine can increase the metabolism rate by up to 3 to 10 percent and boost fat burning by 10 to 25 percent. The higher your metabolic rate, the easier is going to be for you shed weight.

What’s important is the polyphenols, a group of plant-based antioxidants, dose in the cup of coffee.

So, to get enough dose, try Kenyan or Ethiopian coffee—the best coffee that money can buy.

How much is enough?

According to research, to reap the benefit of black coffee, you need not to drink more than one cup a day.

Just be sure to opt for calorie-free black coffee, especially when you’re looking to lose 10 pounds or more. Or it’s a no deal.

By adding sugar, creamer, and flavoring to your cup of joe, you might ultimately negate any benefits you get from the coffee.

For instance, a cup of Venti Mocha Frappuccino Blended Coffee with whipped cream comes to a staggering 500 calories. Yes, that’s a lot of calories. That’s by no means a weight loss friendly drink.

3. Drink Green Tea

Just like black coffee, green tea has tremendous health benefits, one of which is aiding in weight loss.

Plenty of research suggests that the caffeine and flavonoids in the bitter-tasting refreshment can boost metabolic rate, improve insulin activity, and increase fat oxidation—all of which, can help you shed more pounds.

A study found that subjects taking green tea extract lost on average of seven pounds and burned roughly 180 more calories during a three-month period without changing their dietary habits.

Also, since it is less processed, green tea is richer in powerful antioxidants known as catechins, than any other type tea, including Oolong and black tea.

How much?

To get the full green tea advantage, drink two to three cups a day, according to the University of Maryland Medical Center.

One cup of the stuff may contain about 100 to 300 milligrams of catechins, and up to 10 to 50 milligrams of caffeine, depending, mainly, on the brewing technique.

trying to Lose 10 Pounds

4. Eat More Fiber

Fiber is a carbohydrate found in plant-based foods, such as whole grains and produce that cannot be digested by humans.

It’s also weight loss friendly since it fills you up.

In fact, according to a study in the Annals of Internal Medicine,  when 240 adults with the metabolic syndrome consumed 30 grams of fiber a day while keeping the rest of their diet intact, they lost more pounds than the control group.

What’s more, fiber also improves metabolic markers such as blood sugar, blood pressure, and cholesterol levels.

How much fiber do you need to consume?

According to the dietary guideline, have 20 to 30 grams of fiber per day.

But, when it comes to losing weight, that might not prove enough. That said, I highly recommend that you get around 40 to 50 grams per 1,000 calories consumed, including as many minimally processed plant foods in your diet as possible.

Here are a few precious sources of fiber:

  • Beans and legumes
  • Flax seeds
  • Asparagus
  • Oats
  • Brussel sprouts

5. Eat More Protein

Research out of the McMaster University in Canada and published in the American Journal of Clinical Nutrition found that low-calorie, high-protein diet in combination with exercise result in faster weight loss and greater muscle mass increase.

Another research conducted at Aberdeen’s Rowlett Research Institute revealed that a high-protein, low-carb diet is most effective at curbing appetite and aiding in weight loss, at least in the short term.

How much protein you need?

Consume 20 to 30 grams of protein with every meal. This not only can help you lose 10 pounds or more but also build muscle. What’s not to like!

Some of the best sources include grass-fed meat, eggs, chicken breast, fish, beans, tofu, and nuts.

Even if you are a strict vegetarian, there are a host of plant-based foods that score high on proteins to add to your menu.

Struggling to take in sufficient protein? Then consider supplementing.

In fact, research found that substituting part of your calorie intake with whey protein can help shed about 8 pounds while boosting lean muscle mass.

6. Don’t Drink Your Calories

Research points out that the consumption of sugary drinks is one of the top contributors to the current obesity epidemic.

In fact, the average American guzzles on average 250 calories a day from soft drinks. That’s about 90,000 calories a year—or 25 pounds!

Even the so-called diet drink won’t help you lose any weight as research conducted at the Imperial College in London reported that they are just as dangerous and weight gain friendly as those containing sugars.

Here is how to reduce your intake of sugary beverages:

First, wean yourself off any sugary beverage that’s not plain water, black coffee, or green tea.

Next, always have an alternative. Stock up on plenty of non-soda drinks to make giving up the sugary kinds as convenient as possible.

Further, look into the sugar content of your favorite drinks.

This image can help.

sugar intake and losing 10 pounds

7. Use Contrasting Plate Colors

A study published in the International Journal Of Obesity revealed that people typically consume more calories when the meal they had matched the color of the plate.

In fact, according to the research, you may serve yourself 20 percent more when the foods blend in with their background than when serving the same food on a plate of contrasting color.

This should come as no surprise. When the food looks better, you’ll eat more.

That’s something that the food industry has known about for a long time, and one reason fast food chains use bold colors in their packaging and décor.

How to Make Sense of This?

Get a variety of low-cost plates in a range of colors so you can make sure that your dishes contrast with the meal served.

Or eat your food on the bluest plate you have in your cupboard. Research suggests so since blue foods are so few, thus making it the least appealing blend with the food.

8. Try Intermittent Fasting

Multiple reviews and randomized clinical trials have concluded that intermittent fasting promotes weight loss in overweight and obese subjects.

In fact, a study revealed that IF could help reduce body weight by three to eight percent over a period of three to 20 weeks.

Just don’t get me wrong. Intermittent fasting is NOT a diet, but an eating schedule that is purported to speed up fat loss and muscle growth.

Intermittent fasting protocols involve skipping meals during the fasting period, forcing the dieter to decrease calorie intake while limiting “feeding”  to a specific window of time.

During the fasting period, drink plenty of water, and zero-calorie beverages, steering clear of anything with any caloric content.

As long as you don’t compensate by indulging in junk and unhealthy foods during the “feeding periods,” then you’re doing it right.

Here are the main IF protocols to consider:

  • The 16/8 Method. Skip breakfast every day and have your meals during an 8-hour feeding window, such as from 2 pm to 10 pm.
  • Eat-Stop-Eat. Go on one to two 24-hour fasts each week.
  • The 5:2 Diet. Consume no more than 500 calories two days per week, but have your regular meals the remainder of the week.

9. Go Low Carb

Unless you’ve been living under a rock for the last ten years, then you already know that carb-restricted diets are the way to go for lasting weight loss.

Low carb diets are nutritional regimes that preach restricted carbohydrate consumption while eating plenty of high-quality proteins and/or healthy dietary fats.

A plethora of published studies have revealed that consuming fewer sugars and starches is critical for weight loss, whereas eating more is linked weight gain, obesity, and a host of health trouble.

One example is a study reported in the New England Journal Of Medicine in which 63 subjects were randomized to either a low-carb group or low-fat diet, calorie restricted, group for a total duration of 12 months.

In the end, the low-carb group shed more weight, roughly 7 percent of total body weight, in contrast to the low-fat group, which dropped about 4 percent of body weight.

Further research conducted at the Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health compared the effect of low-carb diets versus other approaches and found that the former resulted in more weight loss for the long haul.

Another study published in Cancer Research suggests that low carb diet not only promote weight loss but can also reduce the risk of life-threatening conditions, such as cancer.

For the full list of modern scientific studies that show the importance of low carb eating for weight loss, check this link.

What to do next?

Limit your daily carb intake to 20 to 50 grams per day—the equivalent of 80 to 200 calories provided by carbohydrates.

Just be careful since severely limiting your carb intake to 20 grams or less daily can restrict your readily available energy, resulting in fatigue, dizziness, weakness, and headaches.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

10. Remove Distractions

After assessing the eating habits of 60 women, research conducted at the University of Surrey and published in the Journal of Health and Psychology found that dieters who consumed food “on the go” increased their calorie intake later in the day.

This, as you can already tell, increases the risks of weight gain and obesity.

Another research published in the Journal Appetite found that subjects who ate lunch while playing games or watching TV ended up snacking more later compared to those who were more mindful about their food intake.

Further, a study published in the American Journal of Clinical Nutrition found that multitasking (like eating while texting, talking on the phone, watching TV, or working) triggered overeating.

The worst offender? Walking.

In fact, subjects who had their meals while walking consumed more food compared to eating while watching TV, playing games or having a conversation with a friend.

The reason? Well, the researchers have speculated that when gobbling down food on the go, we don’t consider it as a “real meal.” Thus, we subconsciously eat more later in the day.

Here is how to become a “mindful eater”:

  • Have your meals as a singular activity instead of eating while performing other tasks. Then, sit down and eat with intention.
  • Chew slowly, concentrating on the food and avoiding all sorts of distractions. Try chopsticks if you don’t usually use them.
  • Take your time to eat an average sized meal—typically 15 to 20 minutes.

11. Eat a Big Breakfast

Another thing you can do to make sure you lose 10 pounds or more is to pay attention to your breakfast.

The reasoning?

By having your morning meal, you’re not as famished, thus are less likely to indulge comes next meal.

In research published in the Journal Obesity, a group of obese women with metabolic syndrome was divided into two groups:

  • Group I consumed 700 calories at breakfast, 500 at lunch, and 200 calories at dinner,
  • Group II had 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner.

Guess which group lost more weight?

At the end of the experiment, Group I lost roughly 18 pounds and dropped three inches from their waist compared to 8 pounds and 1.4 inches for the other group.

Moreover, researchers at the Imperial College of London assessed the effects of skipping break on the brain using MRI scans, and the results were quite intriguing.

The centers in the brains  —The orbitofrontal cortex— of breakfast skippers lit up when the subjects were shown pictures of calorie-rich foods such as cake, chocolate, pizza.

Not only that, when the subjects were offered lunch, they consume 20 percent more calories at the lunch buffet.

Skipping breakfast, according to the researchers, made the participants more prone to indulge in unhealthy eating than those who had their morning meal.

In other words, by skipping breakfast, you’re priming your brain to seek out extra calories later in the day. And that’s not cool.

Not yet sold on the importance of breakfast?

Researchers from the Loma Linda University School of Public Health in California found that one of four factors associated with a drop in body mass index was having a substantial breakfast instead of skipping it.

runner losing 10 pounds

12. Have Eggs for Breakfast

A study reported in the International Journal of Obesity revealed that eating two eggs for breakfast led to more significant weight loss and increased energy levels in overweight adults than those who opted for a bagel breakfast of equal calories.

More specifically, the egg group shed 65 percent more weight and had a 61 percent greater reduction in body max index and 34 percent greater reduction in waist circumference while reporting higher energy levels than the other group.

This is not surprising since eggs are among the healthiest foods you can eat. They are low in calories but score high on quality proteins, essential vitamins, healthy fats, and other valuable nutrients.

All the above makes eggs an egg-ceptionally weight loss friendly food.

Here are 25 delicious egg recipes to try.

Not a fan of eggs?

Then any source of high-quality protein may do as well.

Research conducted at the Pennington Biochemical Research Center found that subjects opting for protein-rich breakfast felt less hunger and consume less food come lunchtime.

Choices include smoked salmon, mackerel, plain yogurt, raw muesli with nuts, an omelet, etc.

Just steer clear of grain-based breakfasts, and you’ll be good to go.

13. Cook Your Own Food

Research out of the University of Washington School of Public Health revealed that people who cook their own meals at home are more likely to follow a healthy, well-balanced, diet without higher food expenses.

Another study published in the journal Public Health Nutrition found that dieters who had their meals at home consumed 200 fewer calories at meals a day than those who eat out on a consistent basis.

That amounts to over 60,000 calories a year—the equivalent of 16 pounds of fat!

Cooking at home gives you so much more control over the ingredients going in. You know, down to the letter, how much fat or sugar or salt is going into your meals.

And that’s a good thing as long as you’re focusing on healthier and more wholesome ingredients while minimizing the use of refined ingredients as much as possible.

Here is the beginner’s guide to cooking

Next, start small by making one of these healthy meals recipes in just 15 minutes or less.

14. Consume Coconut Oil

Hailed as the world’s most weight friendly fat, coconut oil contains a unique combination of fatty acids known as medium chain fatty acids.

These fats, research suggests, may increase metabolism and boost fat loss, especially in the abdominal cavity.

Research shows that consuming medium chain triglycerides can increase metabolism by 120 calories per day, and lessen appetite so that you consume about 250 fewer calories per day.

Here is how to add coconut oil the healthy way into your daily menu

16. Use Smaller Plates

By just changing to switching to smaller plates at home, you can help curb overeating and reduce how much you serve yourself in one sitting.

The proof?

A study published in the Journal of The Association for Consumer Research revealed that consuming food in smaller plates can help dieters automatically eat fewer calories under specific conditions.

This neat trick works by deceiving your brain to associate any white space on your plate with less food, making your brain believe that you’re eating the same amount of food when in reality it’s less.

Here is how to make sense of this:

When it’s time to sit down for a meal, go for a size-appropriate plate or bowl. Use an eight to 10 inches instead of piling food onto a larger, 12-inch dish.

17. Exercise Portion Control

Research has tied increased portion sizes in Americans’ diet to the excessive calorie intake leading to the current obesity epidemic in the U.S.

That said, research also revealed that opting for pre-packaged, portion controlled, meals, can lead to a higher weight loss than a self-selected diet.

One example is a study of 183 overweight subjects published in the Journal Obesity that found portion controlled meals can help dieters shed weight.

Another research conducted at the Cambridge University found those who used a smaller plate reduced their calorie intake by 160 calories, making portion size one of the single most effective measures you can take to aid lasting weight loss.

Here is how to exercise portion control:

  • Buy single-serving packaged meals, opting for nutritious foods in the right proportions.
  • Use your hands as a guide: consume two handfuls of vegetables, one fistful of good crabs, a palm of lean protein, a thumb of healthy fats at every meal.
  • When out, order the smallest portion of everything. Instead of getting the seven-inch sandwich, buy a small salad, a small hamburger, etc.

18. Eat Spicy Foods

A study out of the US Arizona University and reported by China’s Xinhua news agency tied the consumption of Capsaicin– the active ingredient in chili peppers–to a increased energy burning ability.

Another research published in the Journal Obesity Open Access found that supplementing with capsicum extracts can increase resting energy expenditure in 40 healthy adults.

Another research from the Purdue University revealed that consuming spicy food can curb appetite and reduce the amount of calories you eat.

It is believed that capsaicin promotes the stimulation of brown fat, which may boost metabolism up to five percent and increase fat burning up to 15 percent.

Here is how to spice it up (without going overboard):

Add a small amount of spicy ingredients like crushed ground cayenne or red pepper in your diet three to four times a week.

Sprinkle a little cayenne pepper on your sandwich or morning eggs or serve your meals with slices of the fresh pepper, or use it for salad, soup, or mash into a dip.

Just don’t overdo it. Not all people are equipped to deal with too much spice.

Here are 40 awesome spicy food recipes to try.

19. Use A bigger Fork

According to a study published in the Journal of Consumer Research, using a bigger fork helped subjects consume fewer calories.

In the unique experiment, the researchers took over an Italian restaurant over the course of two days, then randomly selected tables to receive either unusually large forks that were 20 percent larger than average, and unusually small forks that were 20 percent smaller.

At the end of the experiment, the researchers concluded that the costumers who received the bigger forks consumed less food.

In fact, those who opted for a bigger fork left roughly 7.9 ounces of food on their plates when they were finished compared to 4.4 ounces in the other group.

According to the researchers, people with the bigger forks may have felt fuller with less food since they were eating larger mouthfuls, creating the impression that they were consuming more food.

Do you want to lose 10 pounds?

20. Walk After Your Meals

Walking is a great low impact exercise, but it seems to be even more effective for weight loss when done just after having a meal.

In fact, according to Japanese research, participants who went for a 30-minute brisk walk immediately after eating lost more weight than those who skipped the walk.

Another study published in the International Journal of General Medicine agrees.

In fact, the researchers found that walking after eating dinner—or any other meal—can lead to considerable health improvements, such as reducing blood sugar, speeding up digestion, curbing triglyceride levels, and increasing calorie burn—all of which aid in weight loss.

Further research held at the Lawrence Berkeley National Laboratory, Life Science Division in Berkley, Calif found that brisk walking can lower your risks of diabetes, high cholesterol, and high blood pressure as much as running.

So, if high impact exercise is not your thing, then at least consider squeezing in a 30-minutes walk at least a couple of times a day.

21. Take up Running

When it comes to losing weight and keeping off for good, running is definitely on the top of the list of exercises to do.

Although it’s a high impact sport, running burns mad calories—approximately 100 calories per mile, depending on training intensity, fitness level, and other factors.

Science agrees. One example is this research.

So why wait?

All you need is a pair of good shoes, and off you go.

Here are the resources you need to get started running.

Top 9 Weight Loss Rules For Runners

Absolute Beginner’s Guide to Running

The 8-Week Beginner Running Program

The 30-Minute Treadmill Workout for Beginners

22. Join a Yoga Class

Regular yoga practice is strongly associated with mindful eating, which, in turn, may curb binge eating, according to research held at the Fred Hutchinson Cancer Research Center.

Another study reported in the Journal of Alternative and Complementary Medicine revealed that regular short yoga training reduces weight and cardiovascular disease risk in overweight men.

Furthermore, research published in Menopause, the journal of The North American Menopause Society (NAMS) found that six months of yoga drastically reduce body weight, lean body mass,  and waist circumference in obese post-menopausal women.

The reason yoga is effective at weight loss might be due to a reduction in the levels of cortisol—a hormone that rises during times of high stress and a known culprit in increasing abdominal fat.

Not to mention the diverse physical, emotional, and psychological benefits that yoga has to offer.

Here is a YouTube Tutorial to help you get started on the yoga path.

Already a practitioner? Then here’s the full guide to  yoga.

23. Lift Weights

If you’re a regular reader of Runners Blueprint, then you know that I’m a big fan of strength training.

Yes, the stuff works.

In fact, regular resistance training can not only help you become a better runner, but can also build muscle mass, increase resting metabolic rate,  and prevent you from losing precious muscle mass.

Some research suggests that weightlifting is more beneficial for weight loss than cardio based exercise.

In fact, according to a study published in the International Journal of Cardiology, high-intensity strength training may help trainees lose more belly fat than cardio exercise alone.

How to get started with strength training?

Start simple and build gradually. And make sure to hit the weight room at least three times a week.

Some of the best exercises include squats, deadlifts, pushups, pull-ups, burpees, lunges, and other full-body, functional movements that target multiple muscle groups at the same time.

24. High-Intensity Interval Training

Extended steady cardio state burns calories, but to make the most out of your workouts, high-intensity interval training is the way to go.

High-intensity interval training combines intervals of high-intensity effort with periods of low-to-moderate effort for recovery.

Research found that this form of training burns more calories and increases metabolism drastically longer than steady state training of even longer length.

do you want to lose 10 pounds?

Here are three HIIT routines to try:

25. Exercise First Thing in the Morning

Working out in the morning, before breakfast, seems to drastically increase calorie burn and weight loss in some individuals.

In fact, research out of Northumbria University found that exercising in the morning on an empty stomach can help trainees shed up to 20 percent more fat compared to working out after breakfast.

Here is how to become a morning exerciser:

  • Plan your workout thoroughly the night before.
  • Lay your workout gear in the open the night before your morning workout
  • Set two alarm clocks and put them away out of arm’s reach
  • Keep a consistent routine by setting your alarm clock for the same time every morning—even on weekends.
  • Get enough sleep, shooting for seven to nine hours per night. This makes getting up earlier easier.
  • Pair up with a training buddy to hold each other you accountable.

26. Keep a Food Diary

According to a study published in the American Journal of Preventative Medicine, the more records you keep of the food you consume, the more weight you’re going to lose.

In the six-month experiment, the researchers 1700 overweight subjects were encouraged to exercise and follow a sensible diet while keeping a food diary.

At the end of the experiment, the religious record keepers lost about twice as much weight as those didn’t keep food record that often.

Here are a few things to keep track of:

  • Time spent eating
  • Place of meal
  • Your mood at the time of the meal
  • Hunger levels at the time

27. Sleep Well

Want to make sure that all of your efforts to lose 10 pounds pay off? Sleep well.

According to a study published in the Journal of Clinical Nutrition, late-night high-carb snacking increases in people who are sleep deprived.

Further research conducted at the University of Chicago revealed that sleep-deprived subjects consumed snacks with twice as much fat as those who had enough sleep.

Another research published in the American Journal of Epidemiology revealed that women who do not sleep enough are 30 percent more likely to gain about 33 pounds over the next 16 years than those who sleep eight to nine hours each night.

Sleep and Weight Gain—The Missing Link

Sleep deprivation hinders proper activity in the brain’s frontal lobe—the center for impulse control and decision making.

For that reason, it’s harder to resist temptations and unhealthy indulgences.

Lack of sleep also fires up biochemical reactions which mess with your hunger hormones, resulting in weight gain and other health trouble, such as high blood pressure, diabetes, cardiovascular diseases, cognitive failure, etc.

How much sleep do you need?

Depends on the individual, but research suggests that aiming for 7 to 9 hours per night is a good rule.

28. Surround yourself with The Right People

According to a University of California research a, having a friend who gained weight in a given interval makes 57 percent more likely to do so yourself.

On the flip side, you’re more likely to achieve sustained weight loss if you had an exercise buddy who successfully lost weight, according to a study published in the Journal of Consulting and Clinical Psychology.

Further research also showed that those who embarked on the weight loss journey with friends were more likely to lose weight and maintain a healthy weight than those when went on their own.

Here is how to put peer pressure to your advantage:

First, communicate your weight loss and fitness goals within your social environment.

Next, check out online communities, on Facebook, Twitter, or other forums, that offer support, advice, and monthly challenges to help you along your weight loss journey.

Here is a list of websites to check out:

29. Meditate to a Thinner Body

It’s not a secret that emotional eating has a significant impact on healthy body weight, and can interfere with your weight loss goals.

Here is the good news.

Daily mindful practice can make you more aware of hunger cues, emotional triggers, and feelings tied with binge eating.

Research held at the North Carolina State University divided 80 subjects into two groups:

  • Group I engaged in daily meditation
  • Group II designed their own

The conclusion?

The meditation group shed an average of 4.2 pounds—seven times the other group’s average of 0.6 pounds.

Another research from The French NutriNet Santé reported that regular meditation could decrease the risk of obesity by 50 percent.

So, please Build the habit of daily meditation, whether it’s in the form of:

  • Breathing exercises,
  • Vipassana
  • Transcendental meditation
  • Muscle relaxation,
  • Self-hypnosis,
  • Yin yoga,

Check this beginner YouTube tutorial for getting started down the mindfulness path:

30. Reduce Your Stress

Cortisol, a stress hormone produced by the adrenal glands, has been strongly tied to increased food cravings and stubborn belly fat by plenty of research. This hormone helps regulate appetite, metabolism, and body composition.

Research published in the Journal Obesity assessed the levels of the stress hormone cortisol in locks of hairs gathered from subjects and found that the more elevated cortisol levels in a participant, the bigger the body weight, waist circumference and BMI of the person.

Also, researchers suggest that stress may also limit the secretion of peptide YY (PYY), which is a fullness hormone that regulates appetite and is released by cells in the intestines and colon.

Here is how to dial down on stress:

  • Meditate regularly
  • Surround yourself with positive, uplifting people
  • Spend more time in nature and away from screens
  • Laugh out loud more often
  • Treat yourself nice
  • Learn to say no
  • Etc

31. Pay cash for Groceries

In a series of experiments conducted at the Cornel University, researchers looked at how payment method may influence healthful or unhealthful food choices.

The conclusion?

Subjects were less likely to buy junk food when they bought the food with real money instead of using a credit card.

The study also revealed after assessing the actual supermarket purchase of 1,000 households over a six-month period that shoppers who use credit cards typically purchase more junk food compared to those paying in cash.

In other words, using credit cards might lead you to purchase more junk, calorie-dense foods despite the additional cost—both health-wise and money-wise.

32. Visualize the Food You Crave

Research published in Science found that subjects who imagined themselves repeatedly indulging in junk food ended up consuming less of the actual food when given the chance than those who didn’t visualize consuming the same foods.

In other words, the classic thought-suppression strategy is actually futile when it comes to trying to weight loss and building healthier eating habits and patterns.

Here is how to put into use:

Instead of suppressing and trying not to think about the foods you crave, imagine yourself gorging on piles of cookies, chocolate, cheese, pizza, and other tempting junk foods and snacks.

It’s that simple.


33. Don’t Diet. Build A Healthy Lifestyle

Lasting weight loss is a long-term endeavor. Not an overnight makeover.

What I mean is, you have to stay consistent with your eating and exercise plan for the long haul. Otherwise, the pounds will pile on.

The problem with “fad diets” and “overnight makeovers” is that they almost never work in the long haul. In fact, they are virtually impossible to sustain for more than a couple of weeks.

So what does work the best when it comes to creating lasting weight loss results?

Well, as my experience dictates, the best way to lose weight is to build a healthy lifestyle that includes plenty of exercise, a nutritious and well-balanced diet (with a few occasional indulgences every now and then), and healthy habits.

In other words, focus on becoming a happier, healthier, and fitter person, body, mind, and soul.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.


I’d like for the record to state that what works for some people may not work for others when it comes to losing weight.

All the strategies below are backed by real science, but that does not mean that they guaranteed to work for everyone. Your friend might lose 10 pounds by trying them. You may lose more. or less. Depends.

Everyone is different and responds differently to various methods and strategies. So experiment widely to find out what works the best for you.

I hope this article can help in some way, small or big, and keep in mind, if any of the above strategies are put into action it’s a step in the right direction—no matter how far you still have to go.

It might not be your fault that you’re in the situation you’re in right now, but it’s up to you to drive your own bus and take it where you want to go.

For more, check the links to the studies and research papers.


  1. Many people think that it is very easy to lose weight, very few people know how difficult it is to lose weight and how much hard work is required for it.

    Now one thing to keep in mind is that you have to work almost twice as hard as you do for normal weight loss if you have to lose 10 pounds.


Please enter your comment!
Please enter your name here