"Lose Those Last 10 Pounds" Review
The book by Denise Austin, Reviewed
The book by Denise Austin, Reviewed
In the book, "Lose Those Last 10 Pounds" by Denise Austin, the fitness guru who is well known for her positive
and upbeat attitude when it comes to weight loss and losing those last few stubborn pounds, takes an overtly
positive approach to achieving long term weight loss success. She outlines 10 steps to DO rather than the
DON'Ts, to arrive at your weight loss goals.
The first item of the list of things to do that Denise recommends for long term success in "Lose Those Last 10
Pounds" is keeping a food and exercise diary. Keeping a food journal will make you aware of every calorie you
consume and you may be surprised at how the small items, such as cream and sugar, can add up.
Similarly, keeping an exercise diary can point out how even the extra flight of stairs or walking the dog can
accumulate to your benefit in losing weight and keeping it off for good, as well as establishing good "active
lifestyle" habits.
The second step for the do column is to get more sleep. The idea behind getting adequate rest is that a sleep
deprived body is less efficient metabolically at building muscle and burning fat. The suggested number of
hours to aim for is 8 hours of sleep per night so that ideal conditions can be set the next day for you to lose
those last few pounds. Many people don't know it, but lack of sleep can cause us to overeat the next day.
A third suggestion of things to do to jump start your weight loss is to always eat breakfast. A well balanced
breakfast with protein, fruit and fiber is ideal. If you can't manage this much in the morning or you're just not
hungry, try to at least eat a snack style breakfast to start your metabolism off correctly for the day. Make sure if
you have a snack size breakfast that it is nutritional food.
The fourth recommendation is to include at least 5 servings of fruits and vegetables for each day. Fruits and
vegetables are low in calories, high in fiber and assist weight loss by blocking absorption of fat and calories.
Drinking more water is step 5 as water enhances the digestive system's performance. Proper hydration with
water will decrease your appetite and make you feel fuller.
Step 6 of things to do sounds counter productive to weight loss, but it is not. Denise Austin advises us to eat
when we are not hungry, which translates into avoid skipping meals just because you are rushed or hurried.
Including all of your meals will keep you from binge eating of junk food later in the day.
Step 7 is to engage in physical activity before dinner. A brisk walk or any kind of physical exercise will curb your
appetite, boost your metabolism and release stress prior to eating dinner.
Establishing a curfew for time in the kitchen is the eighth item on the weight loss habits. She suggests 8:00
P.M. as a good time to close down your eating for the day. Food eaten in the late evening is less likely to be
metabolized quickly.
Step 9 of her suggestions to enhance weight loss is breathing deeply. Deep breathing is not only therapeutic
for our organs and stress levels, but apparently it can also help us maintain a higher metabolic rate if we
practice it often and regulate our breathing patterns. Start with 3 deep breaths in the morning and continue
throughout the day about every two hours.
Denise' Step 10 is to smile, laugh and enjoy life daily. This is my favorite, because although it seems
simplistic in shaking those last 10 pounds and keeping them off, it is an often overlooked part of long term
weight loss success.
A positive attitude can be started by smiling first thing in the morning. Regard dieting as healthy lifestyle
changes and pride yourself in the daily achievements. Laughter boosts the immune system and banishes
depression.
and upbeat attitude when it comes to weight loss and losing those last few stubborn pounds, takes an overtly
positive approach to achieving long term weight loss success. She outlines 10 steps to DO rather than the
DON'Ts, to arrive at your weight loss goals.
The first item of the list of things to do that Denise recommends for long term success in "Lose Those Last 10
Pounds" is keeping a food and exercise diary. Keeping a food journal will make you aware of every calorie you
consume and you may be surprised at how the small items, such as cream and sugar, can add up.
Similarly, keeping an exercise diary can point out how even the extra flight of stairs or walking the dog can
accumulate to your benefit in losing weight and keeping it off for good, as well as establishing good "active
lifestyle" habits.
The second step for the do column is to get more sleep. The idea behind getting adequate rest is that a sleep
deprived body is less efficient metabolically at building muscle and burning fat. The suggested number of
hours to aim for is 8 hours of sleep per night so that ideal conditions can be set the next day for you to lose
those last few pounds. Many people don't know it, but lack of sleep can cause us to overeat the next day.
A third suggestion of things to do to jump start your weight loss is to always eat breakfast. A well balanced
breakfast with protein, fruit and fiber is ideal. If you can't manage this much in the morning or you're just not
hungry, try to at least eat a snack style breakfast to start your metabolism off correctly for the day. Make sure if
you have a snack size breakfast that it is nutritional food.
The fourth recommendation is to include at least 5 servings of fruits and vegetables for each day. Fruits and
vegetables are low in calories, high in fiber and assist weight loss by blocking absorption of fat and calories.
Drinking more water is step 5 as water enhances the digestive system's performance. Proper hydration with
water will decrease your appetite and make you feel fuller.
Step 6 of things to do sounds counter productive to weight loss, but it is not. Denise Austin advises us to eat
when we are not hungry, which translates into avoid skipping meals just because you are rushed or hurried.
Including all of your meals will keep you from binge eating of junk food later in the day.
Step 7 is to engage in physical activity before dinner. A brisk walk or any kind of physical exercise will curb your
appetite, boost your metabolism and release stress prior to eating dinner.
Establishing a curfew for time in the kitchen is the eighth item on the weight loss habits. She suggests 8:00
P.M. as a good time to close down your eating for the day. Food eaten in the late evening is less likely to be
metabolized quickly.
Step 9 of her suggestions to enhance weight loss is breathing deeply. Deep breathing is not only therapeutic
for our organs and stress levels, but apparently it can also help us maintain a higher metabolic rate if we
practice it often and regulate our breathing patterns. Start with 3 deep breaths in the morning and continue
throughout the day about every two hours.
Denise' Step 10 is to smile, laugh and enjoy life daily. This is my favorite, because although it seems
simplistic in shaking those last 10 pounds and keeping them off, it is an often overlooked part of long term
weight loss success.
A positive attitude can be started by smiling first thing in the morning. Regard dieting as healthy lifestyle
changes and pride yourself in the daily achievements. Laughter boosts the immune system and banishes
depression.