Last 10 Pounds Food Plan

For some reason, losing 10 pounds is a magical goal. Without 10 extra pounds of body fat we would feel lighter, have more energy, move with increased grace and of course leap tall buildings in a single bound! Whether it's the first 10 pounds or the last 10 pounds that you're struggling to leave behind, measuring portion sizes and choosing foods with high staying power will push you towards success.

Breakfast Suggestions

Option One
Egg sandwich: Fry one egg in a non-stick pan sprayed with Pam; place the egg on a whole grain piece of toast; top with one slice low-fat ham and one slice cheese; place another slice of whole grain toast on top and enjoy! ½ cup grapefruit juice

Option Two
Shredded wheat cereal with skim milk and a sliced banana
One slice whole-grain bread with peanut butter
½ cup tomato juice

Option Three
1 cup plain oatmeal cooked with skim milk and topped with fresh berries
½ cup grapefruit juice

Lunch Suggestions

Option One
Veggie Lentil Soup
1 cup tossed dark greens topped with low-fat dressing
Fresh orange
1 cup skim milk

Option Two
¼ cup Homemade Hummus on 6 whole-grain crackers
One cup mixed raw vegetables
1 cup mixed grapefruit and orange sections
1 cup skim milk

Option Three
Leftover salad: Mix 3 ounces leftover grilled chicken, fish or steak with one cup cooked brown rice or whole wheat pasta. Add at least one cup raw or cooked vegetables. Mix with low-fat Italian dressing.
½ cup grapes
1 cup skim milk

Dinner Suggestions

Option One
Chicken Breasts with Spicy Honey-Orange Glaze
½ cup brown rice
1 cup sliced avocado, tomato and onion drizzled with olive oil
½ cup steamed broccoli
½ cup cherries
water

Option Two
Filet of Sole Bake
2 cups tossed salad with low-fat dressing
Baked potato with low-fat sour cream
½ cup raw green and red peppers

Water

Option Three
Vegetarian Bean Chili
1 piece cornbread
2 cups tossed salad with low-fat dressing
½ cup mandarin orange slices mixed with pineapple
Water

Snack Ideas

The key to losing those pesky 10 pounds is to manage snacks. The first step is to eat satisfying meals at regular times. Step two is to never purchase a snack -- only eat the snacks you bring with you. Step three is to choose from these healthy and delicious snack options!

2 tangelos
1 cup grapes (freeze them first for an icy-delicious treat)
1 cup pretzels
3 cups air-popped popcorn sprinkled with 2 tablespoons grated Parmesan cheese
6 mini rice cakes
6 baby carrots with ¼ cup fat-free ranch dressing to "dip"
1 apple with 1 tablespoon peanut butter
1 cup plain yogurt mixed with ¼ cup low-fat granola and ¼ cup dried fruit
1/4 cup mixed nuts and dried fruit
1 cup Cold Orange Frost
1 cup All Bran and skim milk
1 cup grapefruit sections
1 piece fresh fruit such as orange, apple, peach, pear, plum

10 Need-to-Cheat Treats

Sometimes you just have to have that treat. There are ways to satisfy your sweet tooth without blowing your diet:
12 animal crackers
2 small chocolate chip cookies
2 Oreo cookies
½ cup fat-free, sugar-free pudding
1 peanut butter cup candy
25 chocolate-covered raisins
1 lollipop
3 caramel candy squares
½ cup fat-free ice cream
1 fat-free fudgesicle ice cream bar

Top Ten Drop-Ten Tips

As you lose weight, it gets progressively more difficult to lose those last few pounds. You use fewer calories simply going through your daily routine when you weigh less, because there's less weight to move around! It's also easy to lose focus and begin to overeat when you're not losing weight rapidly. Try these tips to rev up your metabolism and continue toward your ultimate goal:

• Spend more time exercising. Aim for at least 60 minutes total per day of exercise and vigorous activity.

• Exercise harder. Add hills to your walk, speed up the treadmill, pedal your bike faster or add 1 to 2 minute periods of running to your daily walks. The harder you exercise, the more calories you burn.

• Add weight training to your weekly exercise routine. Lifting weights increases your muscle mass while it burns calories. The more muscle you have, the more calories your body needs throughout the day.

• Measure your food portions. It's easy to overestimate portion sizes, or eat just "one more bite" -- which can add up to 200 to 300 additional calories every day! For the best results, measure your food before you eat.

• Increase the amount of fiber you eat. Foods high in fiber fill you up faster, so you tend to eat less. Fiber is found in fruits, vegetables, whole grain breads and cereals, and legumes. Aim for 25 to 35 grams of fiber each day.

• Make sure you drink plenty of water. Your goal should be 64 ounces of water every day, with more water whenever you exercise. Drinking water throughout the day helps limit snacking, keeps your body working in tip-top condition and adds zero calories!

• Keep a daily food record. Write down everything you eat and drink throughout the day. It's easier to keep on track if you can see what you're doing in black and white -- plus, most people eat less simply because they don't want to write everything down!

• Limit alcohol. Alcoholic beverages add calories but not nutrients. Keep your consumption to one drink per week.

• Stop eating two hours before you go to bed.

• Take a daily multivitamin supplement.

• Eat meals and snacks slowly, savoring every delicious bite. Eat a meal or snack every 3 to 4 hours to avoid being hungry.

RESOURCES:
For more tips on blasting through the last-ten-pounds barrier, read these articles: