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| The Biggest Loser (Australian TV series) (Photo credit: Wikipedia) |
To lose 7 pounds in 7 days is possible provided that you follow these steps to the letter.
The Biggest Loser challenge is based on "No work, no loss." Ask yourself, "How much do I really want to lose the pounds?"
If you can answer that, you have started the ball rolling and are on the right track. Losing weight can be a matter of the mind and the stronger your mind, the more successful you will be to see it through.
BREAKFAST
A meal of two egg whites with one slice of whole-grain bread gives you satisfying protein and filling carbohydrates that will keep you from getting hungry.
CHOOSE CARBS WITH CARE
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| Grain products are often baked, and are rich sources of complex and simple carbohydrates. (Photo credit: Wikipedia) |
Skip your usual morning grapefruit -- loading up on sugar-packed fruit isn't the best idea this week, says Jillian Michaels, trainer on TV's The Biggest Loser and author of Making the Cut. Instead, opt for whole grains, which are crammed with more filling complex carbohydrates.
LUNCH
Hit the salad bar for low-cal greens and veggies, with some beans for protein. Keep the dressing on the side and use the "fork technique":
Dip your fork in the dressing, then take a bite of salad for all of the flavor with just a few calories.
SHOPPING
Seduced by the healthy sushi restaurant? Pick your rolls carefully: It's sashimi (thinly sliced raw fish), not sushi (rolls that include rice), that is great for weight loss.
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| A salmon rose, part of a sashimi dinner set. (Photo credit: Wikipedia |
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| Grilled Turkey. (Photo credit: laurenbeth93) |
Deli turkey isn't going to get you into those skinny jeans—it has 11 times as much sodium as roasted turkey breast. Bring a sandwich from home made with leftover turkey breast, pile on the veggies, and hold the mayo!
AFTERNOON SNACK(TEA TIME)
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| Peanut butter is a semi-solid and can therefore hold peaks. (Photo credit: Wikipedia) |
Crunch on two celery sticks with a tablespoon of natural peanut butter (measure it!). You'll get a protein boost from the peanut butter that will keep you focused for the rest of the day.
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| Celery stalk, (Photo credit: Wikipedia) |
CUT OUT JUNKFOOD
Forget "diet" snacks: They aren't as filling as whole, fresh foods, and you're likely to overeat a "fat-free" snack. Energize your body with (small!) portions of healthy, unprocessed foods like nuts.
"The one thing that is universal concerning losing weight is not to use processed foods," says Michael Thurmond, Extreme Makeover trainer and author of 12 Day Body Shaping Miracle.
SMALLER PORTIONS FOR DINNER
Balance is key: a small piece (about 3 oz. — measure it!) of healthy protein like chicken or fish, half a cup of brown rice and lots of steamed or grilled veggies.
NO SALT
Sodium makes you retain water, so keep your intake to 1,000 milligrams a day. Watch for hidden culprits, warns Michaels.
Condiments and seasonings have loads of salt -- stick to the sodium-free versions.
GO FOR FISH
Fish is low-fat and low-cal but high in filling protein. Your best bets are lean fish like halibut and cod.
EVENING VEGGIES
The veggie acts as a diuretic and can speed weight loss, says Thurmond.
ALL THROUGH THE DAY
Sick of all that plain water? Add a tablespoon of sugar-free cranberry juice to one of your glasses. It's a natural diuretic and helps you shed water weight fast.
SKIP THE DAIRIES
Milk, cheese and butter can be high in fat and salt, so keep intake low this week. If you can't live without them, eat the fat-free versions.
LOSE FAT FOODS
We've rounded up a few foods to be sure to add to your repertoire during your weight-loss week.
First up? Apples. And toss your peeler -- the pectin in apple skin makes you feel fuller longer.
Tea drinkers are 20 percent trimmer, according to a 2003 study in the journal Obesity Research (now called Obesity). Black tea is OK, too, but a compound called EGCG in green tea gives you the best fat-burning results.
Taken cayenne pepper. The spice mimics your body's insulin, which stimulates fat cells and allows excess sugar to move out of the blood. Try to get a teaspoon a day — sprinkle on top of oatmeal or applesauce.
White Kidney Beans. Add them to your diet to boost your fiber intake and fill you up.
EXERCISE TIP
Consuming caffeine 45 minutes before your workout, which will help you burn more calories. Just make sure your daily cup of joe is cream- and sugar-free this week.
DO WHAT THE ATHLETES DO
Try two-a-day workouts — do 45 minutes of cardio in the morning and an hour at night (walking counts) to get a double boost to your metabolism. You'll have the stamina to work out a little harder during the shorter workouts, and you won't be bored and give up on a long hike.
DO INTERVALS
Interval training will give you maximum results. Run for 30 seconds, walk for 30 seconds, then repeat for the rest of the 45-minute cardio session. "The running part isn't jogging, it's a full-on sprint," says Michaels.
SLOW AND STEADY
Not a sprinter? Thurmond likes long-distance, slow cardio (like walking). "The muscle fiber you'll use is called slow-twitch muscle fiber, whose principal fuel is body fat," he explains. "Look at a marathoner and look at a football player — which type of exercise burns fat better?" It's not for the time-pressed — you'll have to trek for at least an hour to get the benefit.
LIFT WEIGHTS
You don't want to lose muscle tissue along with fat. Do some weight lifting -- an hour of it three or four days this week will give you results (and tone your arms for that little black dress).
Too challenging? Well, check out the articles below for an easier but slower way.
Source: quickandsimple
You may also like to read:
9) APPLE CIDER VINEGAR
7) DO YOU KNOW YOUR LEMONS?
18) I LOST 5 KILOS IN 2 MONTHS.
76) HAVE A FLAT TUMMY WITHOUT DIETING OR EXERCISE
Forget "diet" snacks: They aren't as filling as whole, fresh foods, and you're likely to overeat a "fat-free" snack. Energize your body with (small!) portions of healthy, unprocessed foods like nuts.
"The one thing that is universal concerning losing weight is not to use processed foods," says Michael Thurmond, Extreme Makeover trainer and author of 12 Day Body Shaping Miracle.
SMALLER PORTIONS FOR DINNER
Balance is key: a small piece (about 3 oz. — measure it!) of healthy protein like chicken or fish, half a cup of brown rice and lots of steamed or grilled veggies.
NO SALT
 |
| An image of a grain of table salt taken using a scanning electron microscope. (Photo credit: Wikipedia) |
Sodium makes you retain water, so keep your intake to 1,000 milligrams a day. Watch for hidden culprits, warns Michaels.
Condiments and seasonings have loads of salt -- stick to the sodium-free versions.
GO FOR FISH
 |
| Red Fish (Photo credit: hitthatswitch) |
Fish is low-fat and low-cal but high in filling protein. Your best bets are lean fish like halibut and cod.
EVENING VEGGIES
 |
| Veggies (Photo credit: Wikipedia) |
The veggie acts as a diuretic and can speed weight loss, says Thurmond.
ALL THROUGH THE DAY
 |
| Cranberry Juice (Photo credit: CaptPiper) |
Sick of all that plain water? Add a tablespoon of sugar-free cranberry juice to one of your glasses. It's a natural diuretic and helps you shed water weight fast.
SKIP THE DAIRIES
Milk, cheese and butter can be high in fat and salt, so keep intake low this week. If you can't live without them, eat the fat-free versions.
 |
| Individually wrapped slices of American cheese. (Photo credit: Wikipedia) |
LOSE FAT FOODS
We've rounded up a few foods to be sure to add to your repertoire during your weight-loss week.
First up? Apples. And toss your peeler -- the pectin in apple skin makes you feel fuller longer.
Tea drinkers are 20 percent trimmer, according to a 2003 study in the journal Obesity Research (now called Obesity). Black tea is OK, too, but a compound called EGCG in green tea gives you the best fat-burning results.
 |
| Tea with a slice of orange Orange (Photo credit: LexnGer) |
Taken cayenne pepper. The spice mimics your body's insulin, which stimulates fat cells and allows excess sugar to move out of the blood. Try to get a teaspoon a day — sprinkle on top of oatmeal or applesauce.
White Kidney Beans. Add them to your diet to boost your fiber intake and fill you up.
EXERCISE TIP
Consuming caffeine 45 minutes before your workout, which will help you burn more calories. Just make sure your daily cup of joe is cream- and sugar-free this week.
 |
| A photo of a cup of coffee. Esperanto: Taso de kafo. Français : Photo d'une tasse de caffé Español: Taza de café (Photo credit: Wikipedia) |
DO WHAT THE ATHLETES DO
Try two-a-day workouts — do 45 minutes of cardio in the morning and an hour at night (walking counts) to get a double boost to your metabolism. You'll have the stamina to work out a little harder during the shorter workouts, and you won't be bored and give up on a long hike.
DO INTERVALS
Interval training will give you maximum results. Run for 30 seconds, walk for 30 seconds, then repeat for the rest of the 45-minute cardio session. "The running part isn't jogging, it's a full-on sprint," says Michaels.
SLOW AND STEADY
Not a sprinter? Thurmond likes long-distance, slow cardio (like walking). "The muscle fiber you'll use is called slow-twitch muscle fiber, whose principal fuel is body fat," he explains. "Look at a marathoner and look at a football player — which type of exercise burns fat better?" It's not for the time-pressed — you'll have to trek for at least an hour to get the benefit.
LIFT WEIGHTS
You don't want to lose muscle tissue along with fat. Do some weight lifting -- an hour of it three or four days this week will give you results (and tone your arms for that little black dress).
 |
| Weights (Photo credit: Wikipedia) |
Source: quickandsimple
You may also like to read:
9) APPLE CIDER VINEGAR
7) DO YOU KNOW YOUR LEMONS?
18) I LOST 5 KILOS IN 2 MONTHS.
76) HAVE A FLAT TUMMY WITHOUT DIETING OR EXERCISE
MY ART AND POEM CORNER
Pretty sisters make a pretty pair,
Colorful beads and jet black hair
Lovely smiles adorn their faces,
Living in Tibet, mountainous places.
Thank you for looking and taking the time to read my blog. I welcome feedback and please feel free to share your thoughts or experience in relation to this topic.
Until my next post, "Here's To Your Health!"
Wow....so much effort to lose that 7 pounds! Hehehe...I'll take it slow and easy...ahem, the lazy way :)
ReplyDeleteI understand. And that is why I included the easier ways, too.
ReplyDelete