Motives and reasons for losing weight may vary, but the underlying fact is always the same: The diet must be changed to create a favorable environment for weight loss. Vegetables are high in nutrients and low in calories, making them a good option for a 10-lb. weight loss goal.
Step 1
Reduce your daily caloric intake. If you want to lose 10 lbs., you have to burn 35,000 calories. If you were to lose 1 lb. a week, this process would take 10 weeks. This is because you must burn 3,500 calories to burn 1 lb. Find out your daily total and reduce it by 500 calories. As an example, if you're eating 2,900 calories a day, your new amount will be 2,400 calories.
Step 2
Have an egg white scramble for breakfast. This isn't just any regular egg white scramble; it's one made with lots of vegetables. Egg whites are high in protein and have virtually no fat. When they get coupled with vegetables, you can eat a lot of food for very little calories. This is called "nutrient-dense." Chop up a variety of vegetables such as carrots, celery, peppers, mushrooms, onions, spinach and zucchini. Place them in a non-stick frying pan and cook then until they are slightly soft. Beat four to six egg whites in a bowl with 1 tbsp milk. Put the eggs in the pan and fold them in with the veggies until they're done. Put the scramble onto your plate and top it with salsa.
Step 3
Eat a salad for lunch. All forms of lettuce have practically no calories, they are free of fat and high in minerals. Make a big salad for lunch that contains baby spinach, romaine lettuce, mixed greens and multiple chopped up raw veggies. Top it with a chicken breast or turkey to add lean protein.
Step 4
Have steamed vegetables for dinner. Steam some cauliflower, Brussels sprouts, broccoli, kale, collards or squash and have them represent the bulk of your meal. Eat them with some steamed brown rice or quinoa and a piece of baked salmon or chicken.
Step 5
Eat six meals a day. You can call them meals or you can call them snacks. Either way, eat multiple times throughout the day. This can be advantageous in a number of ways. It can keep your energy levels high, can keep you feeling satisfied and can give your metabolism a boost. Breakfast, lunch and dinner are already figured out for you. As far as your middle meals or snacks, have vegetables involved with each one. Examples of these include carrot sticks with low-fat cheese cubes, celery with nut butter in the center, broccoli florets with cottage cheese, and a wrap with chopped veggies, sprouts and low-fat cheese.
Step 6
Interchange your meals. Use the meals and snacks any way you want. For example, have a wrap for breakfast, eat a handful of veggies with cheese for lunch or have an egg white scramble for dinner. Mix and match your meals in whatever orientation is convenient. Just make sure to eat veggies with every one.
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