How to lose 10pounds a year
Lately, some of my friends have been talking about their new year resolutions. And without any surprise, many of them mentioned their commitment to dropping a few pounds on the scale. So I decided to help them — and whoever reads this article — by collecting a few thoughts on how to consistently lose weight with little to no effort.
Nobody goes to bed skinny and wakes up fat. The transition to weight gain and weight loss is a very subtle and imperceptible process over time. Even without modifying our dieting and exercising habits, these changes can happen.
Of course, people can tell whether they have been overeating after three large cheeseburgers and a tub of ice cream; but how many people can perceive a difference in their caloric consumption day after day?
Most of us would perceive a difference in our diet if we were to consume about 500 calories above or below our regular consumption, while no-one can feel a difference of 100 calories (100 calories is the amount of energy in one Starbucks chocolate chip cookie).
The mindless margin is an interval of about 200 calories that can make the difference between gaining 10 pounds in a year (by eating 100 calories more a day) or losing 10 pounds in a year (by eating 100 calories less a day).
It’s called “mindless” because your brain and body won’t even notice that the 100 calories are missing or that they have been added.
For instance, If you have an average caloric intake of 2000 calories, you will never feel overwhelmed by eating 2100 calories, the same way as you will never feel hungry after eating 1900 calories. This means that each one of us could avoid eating about 100 calories per day without even noticing.
But what do 100 calories per day convert to on the scale?
Scientists estimate that 3500 calories equal 1 pound of weight. If you were to undereat by 100 calories for a year you would lose more than 10 pounds. Here are some ideas on how to achieve this.
Have a smoothie for breakfast
A smoothie includes 2 to 3 portions fruit which will help you reach the 5 recommended portions of “green”; plus they taste amazing! Fruits are less calorie-dense meaning that you will feel a lot more satiated even if you assumed fewer calories. Smoothies contain between 250–350 calories, while an average breakfast will be 400–500 calories.
Cut your soda consumption
I have already treated soda consumption and all its drawbacks in previous articles. Avoiding a can of soda can prevent your from 139 calories every day. The issue with soda drinks is that they do not make you feel satiated. After drinking a can of coke your body will not feel the need to avoid any other food. It is estimated that drinking one can of coke every day will make you gain 7pounds every year.
Make your own junk food
Everybody needs a cheat meal once in a while. But greasy, fat, sugary, frozen and chemically assembled pizzas and burgers will not nourish your body in the right way. For instance, I started having homemade pizza for my cheat meals. The pizza sold at my local store contained over 1200 calories (the smaller size one), and despite having thready cheese that looked amazing, I couldn’t stand the idea of introducing that mess of ingredients in my stomach. Baking my own pizza, I never exceed 700 calories and I can guarantee, it tastes even better! Whatever your favourite cheat meal is, make a much healthier version in your kitchen.
The 100 calories Mindless Margin is achievable not only through nutrition but also through physical activity. If you can’t cut 100 calories in the kitchen you can still burn them by doing some sport.
Jump rope for 9 minutes
Jump rope is one of my favourite exercises because it’s fun and can turn you into an enthusiast of the activity. Jump rope is a powerful cardiovascular activity; it will strengthen your respiratory system and help you sweat over 100 calories in less than 10 minutes of (even at a moderate speed). The great thing about jump rope is that you will never want to stop and you will likely end up jumping for a good half hour.
Jog 1mile
There is always the good old jog. Wherever you might be, and even with no equipment, you can stay in shape with a quick run. A distance as short as 1mile will burn 100 calories. Find a park nearby you or a calm street where to breath some fresh air. Spending time outdoors, even if for only 10minutes, will benefit your overall health. You can also make this more challenging by recording your timings and increasing the distance (an app such as Nike Run Club will make it easy to monitor your progress).
Walk 2miles
Jogging is not everybody’s cup of tea. If you don’t feel like sweating you can still burn your calories walking. To burn 100 calories, it is estimated that you should walk for 25minutes (about 2miles). Especially at this time of the year, staying away from the couch can be difficult; try organising a walk in nature with friends and family. Walking in company, you will be more likely to enjoy your time outdoor.
Be consistent
Remember that weight gain and weight loss don’t happen over one day. Eating 3 pizzas in a day won’t make you fat, and not eating at all will not make you thinner. The difference can only be witnessed over the long run (3–6months). It is your choice whether you want to consume above or below your expected caloric intake.
As you just saw, there are many ways to burn 100 calories. Some of them can be more challenging than others, but there are enough options for everybody to improve. The key to success is to be consistent every day.
Keep in mind that to burn your 100 calories Mindless Margin, you need to perform only one of these activities throughout the day, which is a pretty good deal!
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