The power of 10

Why 10 is a magic number for weight loss

This autumn, Nutracheck nutritionist, Emma Clarke, explains how focusing on the power of 10 can help you reach your weight loss goal.
“Set yourself a 10 week challenge to lose at least 10lbs. Spend 10 minutes or less each day tracking your food and aim to take at least 10,000 steps on a daily basis.
“Losing just 10% of your body weight can have great health benefits including reduced risk of type 2 diabetes, lower blood pressure and improved sleep – it’s all about the power of 10!”

10 weeks

If you’re keen to get back on track after the summer break and drop a few post-holiday pounds, join the Nutracheck 10-week challenge. 10 weeks to lose 10lbs or more – that’s a whole clothes size smaller.
It’s simple: 10 minutes for food tracking and 10,000 steps a day exercise – a powerful combination.
10 minutes each day
Said Emma: “Quick fix diets don’t work because almost everyone puts the weight back on. By keeping a food diary you will learn how to lose weight – and keep it off. We asked Nutracheck members how long it takes to keep their food diary each day. The answer was: ‘it takes 10 minutes or less.’ That’s no time at all to take out of your day to help you lose weight.

“It doesn’t matter whether you track what you eat as you go, or at the end of the day, or even in advance. The most important thing is that you get into a habit of spending a few minutes each day thinking about your food choices and being aware of exactly what you have eaten. Aim for an unbroken run of 10 days continuous food tracking – the results will surprise you.”

10,000 steps a day

Most of us have heard of the 10,000 steps a day target. Chances are that many of us don’t manage this in our daily routines. Your challenge is to focus on achieving this target every day over the 10 weeks. We all have busy lives, so a good place to start is to consider your typical day and think creatively about ways to build in a few more steps. To give you some ideas, read our blog. You can also get some fun ideas from this Fitbit article.
Of course this assumes that you have an activity tracker to count your steps. If you don’t, we recommend buying one – it’s such a powerful motivator to be more active and there are loads to choose from.

10% weight loss makes a difference

When you select your goal weight, you’ll notice that Nutracheck shows how much this is as a percentage weight loss. This is important for two reasons:
1) To help you set a realistic goal.
We recommend setting your weight loss target in steps of 10%. It is far more motivating to set mini goals and work to this and then reset the next, than to set a big target that can seem a long way off.
2) Losing just 10% of your body weight when overweight is enough to make notable improvements to your health. Check out the list below.

10 health benefits of losing just 10% of your body weight:

1. Reduced risk of type 2 diabetes
2. Reduced insulin resistance
3. Reduced blood pressure
4. Increased levels of good cholesterol in blood
5. Reduced triglyceride levels in blood
6. Improved sleep
7. Reduced inflammation in body
8. Improved mood
9. Improved movement capabilities
10. Increased immunity

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