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10 Pounds in 10 Days
By Jackie Warner
Grand Central PublishingCopyright © 2013 Jackie Warner
All rights reserved.
Why 10x10 Really Works
I'VE TRIED EVERY DIET OUT THERE ON MYSELF. I remember trying the Atkins diet when it came out. Let me tell you, I was a monster to be around. I felt so deprived and toxic that I couldn't even think straight. It is very important that any food program makes you feel good and balanced. The 10x10 Program will do that.
You're about to find out just how simple and doable 10x10 is. I've created the easiest-to-follow diet that you will ever find. There are no recipes, either. Outside of slapping two slices of bread together or sticking a chicken breast in the oven, you can go to the grocery store and buy everything you need—already prepared. I have literally taken all the thinking out of this plan by giving you your ten-day grocery list. In short, I'll be making the decisions for you, so just get excited and go for the ride!
Depending on your weight-loss goals, either you will be following a ten-day diet (at nine hundred and fifty calories) for a ten-pound weight loss, or you can go all the way with the twenty-day diet (at twelve hundred calories) or a thirty- day diet (at fifteen hundred calories). It is up to you how far you want to go and how much you want to lose. I designed a companion exercise program for each ten days that is perfect for what your goal will be.
So each ten days you will have a calorie adjustment, new foods, and a new workout program designed to keep you losing fat, gaining muscle, and feeling energized. It is so easy—really a no-brainer to stick to. Why? Because you'll eat the same foods each day for ten total days, then switch to the next menu for the next ten days.
The diet is balanced and nutrient-rich with "superstar foods" that research has shown have the most fat-burning, muscle-building, and mood-stabilizing bang for their buck.
Whether you want to lose ten or fifty pounds, my graduated calorie plans help your body continue to get balanced and bring you to your ideal weight. At the end of the thirty days, I'll put you on a plateau-busting maintenance program with fun foods and exercise combos that are designed to help you keep off the weight and adjust your body to your new healthy lifestyle.
Here's an overview of how and why my 10x10 Program works so effectively.
Built-In Goal Setting
Most people get into trouble when they don't have clear goals for getting healthy and in shape. Or the goals they do have are unrealistic and don't fit into their life. Unrealistic can mean either the goal is too big to be achieved quickly or it isn't a goal they are committed to 100 percent.
If you are five-foot-two with a mesomorph body (stocky or muscular frame), don't pull out a picture of Giselle and dream of having her ectomorph body (lean). Focus on what's realistic for you, such as your weight before you got heavy or, if you have always been heavy, your ideal weight as charted for you in this book.
You may have read the book The Secret. It's a book that talks about harnessing positive energy to manifest the destiny that you dream of. The tool that is used is called a visualization board; there you write down or put up pictures of your goals to focus on daily. This is not a new concept, but it's a very sound one that will really help you to actualize your dreams. These are the steps to setting your goals:
1. Get a journal and define not only your weight-loss goal but your health goal, too.
2. Write down exactly how you would like to feel about yourself and how your life will improve as you achieve your goal.
3. Write three very easy things you can realistically do to reach your goal.
4. Visit your journal frequently (preferably before bed each night), writing down your feelings and thoughts about yourself. Be as gentle and positive as a therapist would be.
5. Post a picture prominently of yourself at your dream weight or a similar body type.
Goal setting starts with a clear definition of something you know you are capable of doing. Do not set a goal that doesn't fit into your lifestyle. For example, I hate to cook but I wanted to try a food program that required it. Yeah, that lasted about two weeks. I wasn't choosing a diet that worked with my busy lifestyle. Humans run from complications or stressors, so stop setting up those roadblocks.
Also, you must set up your environment for change. What have you changed today in order to help you reach your goal that made it impossible in the past?
Next, every time your brain tries to talk you out of your goal, shut it down and clearly state your goal followed by these words: "I will do it."
Lastly, at the end of each day, link a positive reward to a day well done.
Here is an example of how a simple goal should be achieved and supported. Let's start with water, the most powerful weight-loss and beautifying tool in your arsenal:
Drink two to three liters of water a day. (Three liters speeds up your metabolism by about 33 percent.)
Buy and keep stocked one-liter containers of water or one-liter reusable bottles and fill them two or three times throughout the day.
Make drinking water as important as brushing your teeth. Leave yourself little reminders.
Boost the power of water with H2O Booster, the water enhancement powder I created to help the body burn fat faster, increase metabolism, and reduce cravings by suppressing the appetite. Find out more in the resources chapter or at www.jackiewarner.com.
Reward yourself by doing something relaxing and enjoyable at the end of the day, like taking a bath or drinking your favorite tea.
It's also very important to create goals beyond just weight loss. My most successful clients are the ones who link success to feeling better or sleeping better, in general being healthier. Set three goals that you can achieve on a regular basis. It may seem simple, but it's an incredibly effective way to build your self-worth and your sense of accomplishment. The act of succeeding on a daily basis will make you feel wonderful about yourself.
The Power of Fast Weight Loss
All great trainers find a specialty that they consistently work to perfect throughout their careers. Mine is quick and lasting weight loss. I know what you're thinking: Do I have to starve myself down to size?
No! If you go on a starvation-type diet, your brain says Enough! and adjusts your metabolism to a crawl in order to stop muscle and tissue wasting. My diet does initially restrict calories but does not cause muscle wasting because every day you will be feeding your body highly nutrient superstar foods that your body has been starving for! We have been told our whole lives: If we lose weight fast, we put it back on just as fast. False! The latest research into weight loss has found that people who lose weight rapidly at the beginning of a program are so motivated by their results, not only do they stick to the diet better, but more important, they keep the weight off longer.
Why is this?
First, motivation. Beginning any diet is hard, but once you see the results, you want to keep going. Patients on gradual-loss diets get disheartened and want to quit. There is a strong psychological component to fast weight loss, in other words. When you see the numbers on the scale going down every single day, you get excited and want to stick with the program. The trouble with slow diets is you tend to feel you are getting nowhere and give up. Fast results keep you motivated and feeling like you are making progress.
Second, appetite. Rapid weight loss reduces your appetite along with reducing your excess weight. There is good evidence that faster weight loss triggers ketogenesis—the release of ketones into the body when fat is broken down for energy. Ketones, which are molecules of oxygen and carbon formed during fat burning, activate the release of cholecystokinin (CCK), a powerful anti-hunger hormone. CCK helps regulate your satiety, the feeling of fullness that stops hunger. By increasing feelings of fullness or satiation, CCK keeps your appetite and cravings in check. Basically, when you're on a fast weight-loss program, you're not really hungry.
So put aside what you've heard about quick weight loss. My research shows it is the very best way if it's done right.
Low Calorie Works!
Low-calorie diets are healthy if you follow the guidelines ensuring that your body gets what it needs to function. For example:
Initially, calories should be low enough to cause ongoing fat loss, with a slight progressive increase to enhance metabolism.
Eat five meals a day, consumed every two to three hours to prevent insulin drops, sluggish metabolism, and cravings.
Choose foods with high nutrient values to sustain your energy throughout the day.
In my last book, This Is Why You're Fat, I told you that there are three culprits making America fat:
And that's true; they factor in greatly. But losing weight is most influenced by calories in, calories out. This means that through body functions and daily movement, you have to burn more calories than you take in if you want to lose fat. You need to either work out to burn five hundred calories a day or decrease your food calories by five hundred to lose just one pound per week. This should drive home the importance of decreased calories and increased workouts during each phase of the 10x10 Program. When you reduce calorie intake by altering your diet, and increase calorie burning through physical activity, your body starts to burn fat, and your weight reduces. Although low in calories, this diet is balanced and nutrient-rich with Superstar Foods that change your body chemistry immediately as well as turning bad genes into good ones!
I found so much research to support low-calorie diets that I could have turned that into a book! The best way to lose weight and keep off the pounds is to do it quickly, and with greatly reduced calories.
Remember, you are staying at nine hundred fifty calories for only ten days. You can look forward to increases as you go. The key here is trusting that you are accessing a very well-designed diet plan that includes all the nutrients your body needs to achieve a healthy and happy lifestyle.
The Balanced Diet
Balance is defined as "bringing elements into harmony." If you think of the term elements as "food" and harmony as "a healthy body," then there is a truly balanced diet out there that the body works best with and will respond to greatly. Just as your car engine requires gas, oil, and electricity to run, the body requires fat, carbs, and protein to function properly. Carbs, protein, and fat used in the right proportions are what your body craves in order to be a fat-burning machine. My diet features a 45–35–20 ratio, meaning 45 percent carbohydrates, 35 percent protein, and 20 percent fat from total daily calorie intake. Science and success tell us that the body functions optimally with this type of food intake. But don't worry: You don't have to do any math to figure out those ratios. It drives me crazy when books and magazines act as if you have nothing better to do than calculate your proteins each day and weigh out your portions. I always say that if you're forced to overthink a weight-loss program, you are more likely to fail. I'm going to make it easy for you and just tell you what the ratio of optimal eating is, then give you the easiest way to measure portion size when you start my program. This is the only way that I do it for myself and my clients. Most of us have a hard time knowing how much a gram or an ounce weighs, so I will simplify it even further for you.
I'm always blown away by how little people know and how much is misunderstood about carbs, protein, and fat. I can only blame the food industry's greed and so-called experts that are trying to profit off fad diets for misleading the public about carbs and fat in particular. So first, a little nutrition 101.
What Is a Carb?
Just like fats, carbs have been made out to be the bad guy. The carb that you have learned to be terrified of is bread in any form. I wish I had a dollar for every woman who has told me she doesn't eat carbs because she doesn't eat bread. When I dig further, these women usually tell me they eat some fruit, veggies, and beans. So guess what? Those are carbs!
The fact is, carbohydrates make up the largest portion of the best fat-burning diets. Carbohydrates are muscle and brain fuel. They are not your enemy, and they will make you thin—not fat—if eaten in the right ratio. Of course, you must choose the best carbohydrates, such as fruits, veggies, and grains high in fiber and rich in nutrients.
There are two types of carbs: fast digesting and slow digesting. Slow-digesting carbs are the preferred carbs for weight loss.
Slow-digesting carbs are natural. You'll find them in yams, brown or wild rice, red potatoes, fruit, and beans. I explained in This Is Why You're Fat that insulin spikes can make you gain weight. Slow-digesting carbs slow down insulin levels, which means that blood sugars remain relatively normal.
Fast-digesting carbs are man-made. They are found in breads (including bagels, buns, and rolls), white rice, cold cereals, rice cakes, and fruit juices. Think of it this way: Avoid carbs that are processed in any way, such as those included in pre-prepared items. Fast-digesting carbs can increase blood sugar levels, which releases insulin, which can make you gain weight.
If you eat a slow-digesting fruit right after your workout, the sugar in that fruit rushes to muscles to help them replenish lost glycogen, the fuel your muscle runs on. Your body is reenergized and repaired so you can maintain that beautiful muscle tone. Having muscle tone is so important for weight loss because it speeds up your metabolism greatly, even as you sleep. Starchy carbs are super-loaded with fiber, which dilutes toxic agents in the bowel, controls appetite, and moves fat out of your body before it has time to get stored.
If your diet is too low in carbs, you feel tired, moody, or obsessive about food, or have difficulty concentrating. Your body will be soft and untoned because you won't be able to build muscle and shape properly. All my friends know (because I don't shut up about it) that I have a hard time maintaining muscle. I can get very "skinny fat," to the point of unattractively gaunt. That's because I slip on my diet occasionally and don't eat enough carbs with my proteins. The trick is eating the right kind of both types of carbs in the right food combinations. I have balanced the 10x10 Program with this in mind completely.
What Is a Protein?
Now on to protein. Protein helps curb your appetite, has a direct fat-burning and hormone-balancing effect, helps relieve anxiety, and builds and maintains muscle so that even a ten-minute workout is not wasted. It's best to eat protein throughout the day, at each meal, even in snacks.
Proteins are made up of long chains of amino acids. There are twenty-two different types of amino acids, and the body needs all of them to function properly. There are many forms of protein, which all play an important role in the function of the body. For example, collagen is a protein of the skin; the more you replenish it, the younger and more beautiful you look.
After clients have been on my diet for just one week, I notice a big difference in their skin. It's even-toned, clear, and smooth. So, since I am obsessed with naturally turning back the clock, protein is a must.
When the proteins that we consume in our foods are broken down through digestion into individual amino acids, these amino acids are absorbed and re-formed in order to create new proteins, which are then used by the body.
Protein is found in foods such as meat, poultry, seafood, dairy foods, eggs, nuts/seeds, and legumes like lentils, chickpeas, and black beans.
Excerpted from 10 Pounds in 10 Days by Jackie Warner. Copyright © 2013 Jackie Warner. Excerpted by permission of Grand Central Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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