Mind & Body...

Lose the Last 10 Pounds - six rules, six weeks-and really not that painful!

1. Eat a little less everyday: to eat 200 less calories-about 20 potato chips-figure out how much food you need to sustain your current weight by downloading an app like MyNetDiary or visiting sites, like caloriecount.com with calculators that compute daily requirements. Check it out!
2. Boring Diets are Better: the majority of successful dieters eat fewer types of foods than the average person. "Eating repetitively helps control calories" & eating repetively also limits selection, which is what fad diets do by ruling out food groups(Atkins) or encouraging only one type of food (grapefruit diet)
3. Prioritize Protein: the average adult male gets 16% of his daily calories from protein. Try to bump that up to 30%. "Protein helps you feel full longer" says Tavis Piattoly, team dietician for the New Orleans Saints. "When you eat high protein meals, your desire to eat one to two hours later is basically eliminated".
4. Target the 500-calorie Burn: studies suggest that people are more likely to exercise regularly if they have a specific goal in mind when working out. To find out how many calories you expend during any exercise, visit healthstatus.com Remember, as long as you burn 500 calories per session, it doesnt matter which type of activity you do.
5. Lift Weights like a Bodybuilder: a common weight-loss mistake is to prioritize aerobic exercise over weightlifting. You'll shed fat faster-and be able to keep it off-by combining cardio with weights. "Weightlifting increases lean body mass, which increases lean body mass, which increases metabolism and the number of calories your body can burn". Don't get tripped up by the seeming contradiction that gaining muscle, which weighs more than fat, will make it difficult to budge the scale. As long as you maintain a 200-calorie deficit, you'll lose weight.
6. Never sit more than 30 Minutes: it's not enough to exercise more, you also have to sit less. Research suggests that the more people sit, the fatter they are, regardless of exercise. For the next 6 weeks, don't sit for more than 30 minutes at a time. Set an alarm, and if you've been sitting for more than that, get up to make calls on your mobile, or to walk to talk to a colleague instead of emailing.

SMILE AT SOMEONE TODAY! :) HAVE LUNCH W/FRIENDS, BUY A STARBUCKS ON YOU!