Lose Up to 10 Pounds in 4 Weeks with Little Effort

Let’s face it, diet and exercise programs just take too much
time and are always difficult to follow for the average person.
You have to be really committed to keep on top of some of these
programs. Perhaps you have tried different programs but simply
lost your motivation. I, like you had started all kinds of
programs in the past but just lost interest in them, for the
most part because they were really hard to become a part of my
life. Some were probably great programs, but my daily life
situations combined with some hard to break routines made me not
as motivated or committed as I should have been. Make no
mistake, my intentions were good but my mind and heart were not
as committed as they should have been. With each failed program,
I slipped deeper and deeper into complacency that it was alright
to be a little overweight. If only I had at the very least, a
small victory, a pound or two lost, it could have been a turning
point that would have motivated me further and spurred a greater
commitment to a healthy lifestyle. Well, if you can relate to
what I have written, what I am going to tell you about is for
you.

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.

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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