3 Apple a Day Diet


3 Apple a Day Diet.
An apple a day may keep the doctor away, but three apples a day might help you lose weight, claims registered dietitian Tammi Flynn. Flynn developed a 3-Apple-a-Day diet plan that, she says, can help you lose an average of 17 pounds in 12 weeks. According to Academy of Nutrition and Dietetics spokesperson and registered dietitian Bonnie Taub-Dix, the 3-Apple-a-Day diet has guidelines that would be a beneficial addition to any eating plan. Talk to your doctor before starting any weight management program.

Diet Background
The 3-Apple-a-Day diet originated at a gym in Wenatchee, Washington, where Flynn worked as nutrition director, personal trainer and group training instructor. Flynn suggested to a client struggling with weight loss that she should eat an apple before each meal and use apples as snacks between meals. The woman reportedly lost nearly 2 pounds in a week. Flynn expanded the diet into a program at the gym, where she claims she observed similar results. In 2005, Flynn published details of the plan in her book, «The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss.»

Basic Guidelines
While the original plan involved simply eating an apple prior to your regular meals, the 3-Apple-a-Day diet now includes eating guidelines and an exercise regimen. Followers of the program are instructed to consume low-fat, high-protein meals that range from 1,200 to 2,500 calories daily, depending on weight loss goals. A typical day’s menu might consist of a cheese and vegetable omelet for breakfast, whole-wheat spaghetti with sauce for lunch and a salmon salad at dinner with protein shakes and yogurt as snacks. Dieters also engage in a mix of cardiovascular, stretching and weight training exercises each day.

Benefits and Drawbacks
The 3-Apple-a-Day diet increases followers’ intake of fresh produce and lean protein and establishes a habit of regular exercise without requiring the purchase of expensive dietary supplements or equipment. Laura Kelly, a writer for SunSentinel.com, tried the diet for a week in 2008 and reported that she wasn’t hungry on the meal plan provided in Flynn’s book. She did, however, find it difficult to work exercise into her schedule daily. Dieters may also tire of eating three or more apples a day for the entire 12 weeks that the program lasts.

Scientific Research
A study published in 2009 in the medical journal «Appetite» confirmed the premise of the 3-Apple-a-Day diet. Adults who ate a whole apple before a meal consumed 15 percent fewer calories than subjects who did not first eat the apple. This may be due to the large amount of soluble and insoluble fiber in apples, which can help fill you up and keep you feeling fuller longer. In addition, a study in «Obesity» in 2012 determined that eating more soluble fiber is linked to a decrease in fat stores. Eating three small apples with their skins’ intact would supply 3 grams of soluble fiber.




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5-Day Apple Diet For Weight Loss

5-Day Apple Diet For Weight Loss

5-Day Apple Diet For Weight Loss

Have a party to attend in a week, but you still have to lose at least 5 pounds to fit into your favorite dress? Well, fret not! We have a plan for you to lose up to 6 pounds in 5 days! All you need to do is follow the Apple Diet Plan.

Apples are nutrition-dense fruits that aid weight loss, fight cancer, reduce the risk of type 2 diabetes, prevent gallstone formation, boost immunity, and prevent the development of cataract.

Therefore, the 5-day Apple Diet will not only help you lose weight but also improve your overall health. However, you should also keep in mind that working out regularly and making a significant change in your lifestyle will help you lose weight quickly and in a healthy way.

In this article, we will tell you why the apple diet works, the 5-day diet plan you can follow, and exercises you can do. We also have a delicious recipe in store for you! Take a look!

What Is The Apple Diet?

The apple diet is a 5-day diet plan where a major portion of your meals will comprise of apples. On Day 1, dieters are allowed to eat a only apples for breakfast, lunch, and dinner. On Day 2, dieters are allowed to eat apples for breakfast and dinner, and for lunch, apple and veggies. Day 3 to Day 5, the dieters are allowed to eat fruits, fresh fruit juices, vegetable smoothies, proteins, and dairy along with apples for each major meal.

How Does The Apple Diet Work?

The ideal components for a diet, apples, are rich in minerals, vitamins, and fiber and also have very few calories, amounting to around 80 to 100 calories depending on the size of the fruit. An effective laxative, apples are also nutritious and beneficial for the nervous system, which is why they are included in many diet routines. However, for this diet, the apple is the star! The fiber in the apple binds to the fat molecules, preventing fat absorption. The fiber bound fat is then directly excreted from the body. Apples also make you feel fuller for a longer time. Eating an apple before every major meal will make you feel less hungry and prevent you from overeating.

The 5-day apple diet requires the dieters to eat only apples and fluid on day one. For the rest of the four days, the dieters will be allowed to eat mostly apples along with other nutrition-dense foods but not exceeding 1200 calories per day.

1. Day One. Why This Works

Breakfast, lunch, and dinner should comprise of apples and only apples, amounting to around 1.5 kilograms. Apples are rich in vitamins, minerals, phytonutrients, and dietary fiber. These nutrients are essential for maintaining proper body fat percentage, good cardiovascular health, and improved brain function, and preventing diabetes, Alzheimer’s, and GI tract irritation. Drink enough detox water and water to keep yourself hydrated throughout the day.

2. Day Two. Why This Works

On day two, eat apples along with a healthy vegetarian lunch. This will help you to get other essential nutrients from the veggies. Olive oil is a rich source of good fats which will help retain the cell membrane integrity. Make sure to keep sipping on detox water and drink a good amount of water throughout the day.

3. Day Three. Why This Works

This day can be called as protein day. Proteins are the building blocks of our body. Therefore, start your day with a good protein source like scrambled eggs (use one whole egg). If you are a vegetarian, you may have a glass of milk instead of eggs. Bengal gram is rich in protein and will help you feel full for a longer time. Yogurt will help with digestion. For dinner, eat a good source of protein and 1 apple. Since for two days you ate mostly apples, your body does not have enough energy for digestion and metabolism. So, do not eat too much food. Fill yourself up with water and detox drinks.

4. Day Four. Why This Works

Start your day with an apple and kale smoothie. Kale helps you lose weight and makes you full for a longer time. The vegetarian lunch will help you get all the essential nutrients from the different types of veggies. Include a lot of green leafy and colorful veggies. On this day, take a post-lunch snack break. Have a glass of fresh fruit juice or any whole fruit. For your evening snack, green/black/white tea is highly recommended as it contains antioxidants and will help your body flush all the toxins out. Have a vegetarian dinner along with an apple. This will soothe your digestive system.

5. Day Five. Why This Works

On this day, dieters will be allowed to eat fruits, veggies, good fats, good carbs, and proteins. This will help to revive your body from the low calorie diet you had been following since the past few days. As you have followed a step-by-step procedure of introducing all the foods that you want the body to metabolize, on the last day, when you eat a complex amalgamation of foods, your metabolism will stay active and help burn the calories without making you feel weak.

Foods To Eat During The Apple Diet

Fruits & Veggies – Seasonal fruits, local fruits, green leafy veggies and colored vegetables.
Proteins – Chicken without skin, fish, eggs, lean cuts of turkey and beef, tofu, mushrooms, and soy chunks.
Dairy – Low-fat milk, low-fat yogurt, and cheese (in limited amounts).
Herbs & Spices – coriander leaves, mint leaves, rosemary, thyme, dill, fennel, rose petals, ginger, garlic and onion powder, coriander and cumin powder, turmeric, chili powder, garam masala, fenugreek, mustard seeds, etc.
Bread & Biscuits – multigrain or wholegrain bread and biscuits.
Fats & Oils – Olive oil, rice bran oil, canola oil, ghee, and mustard oil. All in limited amounts.
Beverages- Fresh fruit juices, fresh tender coconut water, buttermilk, detox drinks, fresh vegetable juices, and smoothies.

Fats & Oils – Lard, butter, coconut oil, mayonnaise, and dalda.
Beverages – Packaged fruit juices, packaged coconut water, carbonated drinks, and alcohol.
Proteins – Chicken with skin, processed meat, beef, and pork.
Dairy – Cream cheese or cheese in excess amounts, full-fat milk, and full-fat yogurt.

What You Need
1 tortilla bread
1/2 cup lean ground turkey
1 teaspoon ginger-garlic paste
1/4 onion chopped
1/2 tomato chopped
1 lettuce leaf chopped
1/4 apple chopped
1/2 teaspoon garam masala
1/4 teaspoon chili powder
Handful of mint leaves
Lemon juice
2 tablespoon rice bran oil
Salt
How To Cook
In a frying pan, add the oil and fry the ginger-garlic paste until brown.
Add the turkey meat, chili powder, salt, and garam masala. Stir fry until the meat is cooked well.
To make the mint chutney, wash the mint leaves, remove the stems and toss them into the blender. Add a pinch of salt and a dash of lime juice. Give it a spin.
Heat the tortilla bread on a skillet or oven.
Add the hot turkey meat.
Top it with chopped onions, tomatoes, and lettuce leaf.
Add the mint chutney on top and roll the tortilla bread to make it into a delicious turkey wrap.
Vegetarian Alternative
Cook the soy chunks the same way as turkey is cooked and then follow the rest of the steps to make a delicious soy chunk wrap.




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A balanced diet for women

diet

diet

Women have different daily nutritional requirements to men and, below, our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health. But what exactly is meant by a ‘balanced diet’?

The Eatwell Guide defines different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including wholegrains and choosing more fish, poultry, beans and pulses, less red meat and opting for lower fat, lower sugar dairy foods. But that’s not the whole story. How much should you be eating and is there an ideal time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

Reference Intakes
Nutritional needs vary depending on sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.

The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.

Perfect portions
Numbers and figures are all very well but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalise your portion sizes with our handy guide.

Don’t forget, as set out in the Eatwell Guide, we should all be aiming for a minimum of five portions of fruit and vegetables a day. Discover what counts as one portion using our five-a-day infographic.

Breakfast
Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you’ll be revving up your metabolism and because protein keeps you fuller for longer, you’ll eat fewer calories the rest of the day.

A protein breakfast needn’t take any longer to prepare. Top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time, enjoy an omelette or frittata.

Whatever you do, don’t skip breakfast as this sets your blood sugar off on a roller-coaster that means you’ll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.

Mid-morning snack
Many people find eating little and often helps them manage their blood sugar levels. This doesn’t mean they eat more but instead spread their day’s intake evenly throughout the day. Make every snack count with nourishing options that supply both the ‘pick me up’ you need while topping up your five-a-day.

Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana, or have a tasty dip with veggie sticks.

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you’re more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary ‘white’ foods and going for high-fibre wholegrains that help you manage those afternoon munchies.

Opt for an open rye-bread sandwich topped with salmon, chicken or lower fat dairy as well as plenty of salad, or choose wholegrain toast topped with baked beans.

Mid-afternoon

Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds provides protein and healthy fats to keep you satisfied till supper.

Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent, which is great if you’ve got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low-calorie nibbles like cherry tomatoes, apples and vegetable crudités that will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.

Dinner

Don’t curfew carbs. They’re low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats, the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats along with protein overnight for regeneration and repair, important for maintaining healthy skin and hair.

Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from linseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.




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5 estrategias para perder peso sin dieta

Estar a dieta representa regular la cantidad y tipo de alimentos que consume una persona, generalmente con un fin especifico. Si nuestro fin es bajar de peso no es necesario someterse a las típicas dietas que te matan de hambre o recurrir a las famosas pastillas milagrosas que lo único que harán es dañar tu bolsillo y tu salud.

Para evitar cualquiera de las dos últimas complicaciones te recomendamos que sigas estos cinco sencillos pasos que te ayudaran a lograr tu objetivo:

1. Enfócate:

Si tu objetivo es bajar de peso enfocate en ello, deja de posponer el comienzo de una vida más sana por miedo a la constancia. Si realmente quieres esto deberás hacer algún sacrificio. Con estos cinco sencillo pasos para bajar de peso no te será muy difícil, pero sin una constancia esto no funcionará jamás. Así que toma la decisión de verte bien y manos a la obra.

2. Bebe más agua natural:

El agua es importante para el bienestar de tu organismo. Te mantendrá hidratado y te dará más energía para tu día, además de que te ayudará a limpiar el organismo de toxinas y grasas.

Consumir la cantidad adecuada de agua (2 litros) te mantendrá satisfecha por más tiempo y te permitirá consumir menos calorías sin padecer hambre.

52diet

3. Come frutas y verduras:

Estos alimentos son el comienzo de una buena dieta. Son nutritivos, naturales y nos aportan menos calorías. Así que intégralos a tu rutina diaria y procura que en su mayoría sean de color verde. Si comes pasta, arroz o sopa, procura que las porciones de sean pequeñas a comparación de tu porción verde.

4. No comas en la calle:

La comida que se consume en la calle contiene muchas calorías y eso no es bueno si quieres comer sanamente y lograr tu objetivo de bajar de peso. Haz la comida en casa, es más sano y barato. Para evitar la tentación de comer en la calle puedes llevar tu comida hecha en casa a donde vayas.

5. Lleva tus snacks (bocadillos):

Lleva contigo una manzana o porciones de nueces, arándanos y cacahuates naturales, no confitados ni garapiñados. Esto te ayudará a disminuir la ansiedad y mantendrás tu metabolismo más activo. Recuerda consumir dos bocadillos entre comidas, el primero entre el desayuno y la comida y el segundo entre la comida y la cena.

Sigue estos sencillos consejos y verás que pronto sentirás los cambios.




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What is the 5:2 diet?

52diet

Eat what you want five days a week, send your body to starvation mode for two. The part-time diet that still allows you to eat chocolate cake yet lose weight has hit the headlines and taken off in a big way.

The practice of fasting has been around for years, with tests carried out to uncover the potential effects as early as the 1940s. However, the dawn of 2013 ushered in a new spin on a practice that had more commonly been associated with religious rituals or even political protests. The intermittent fast, a weight loss wonder (with some other potential but as yet unproven health benefits) was snapped up by the UK dieting community who, feeling the bulge after Christmas 2012, were told they could eat what they wanted for the majority of the week and still lose weight.

52diet

The fasting for weight loss phenomenon was actually set in motion in August 2012, when the BBC broadcast a Horizon episode called ‘Eat Fast and Live Longer’. Doctor and journalist Michael Mosley presented the diet du jour as »genuinely revolutionary» and as a result, published ‘the fast diet’ book in January 2013.

A month after Mosley’s book was published, former BBC journalist, Kate Harrison released her version titled. The recommendations in both books vary slightly, though the general principles of the diet remain the same.

The diet:

The simplicity of the diet and the fact you can eat pretty much what you like five days a week, are key to its popularity. Dieters are recommended to consume a ‘normal’ number of calories five days a week and then, for two, non-consecutive days, eat just 25% of their usual calorie total – 500 calories for women and 600 for men.

There are no restrictions on the types of food you can eat and it is suggested that women can expect to lose about a 1lb a week on the diet with men losing about the same if not a little more.

Nutritional therapist Kerry Torrens says:

The 5:2 and similar intermittent-fasting diets are said to be easier to follow than traditional calorie restriction, and an advantage is that you do not have to exclude any food groups. Fasting is a simple concept which appears to promote weight loss, although the hunger experienced can be a limiting factor for some. All the headlines for the 5:2 diet, and similar intermittent-fasting regimes, claim that

calorie restriction may be linked with:

Improving brain function Reducing the risk of heart disease, stroke and cancer

Improving cholesterol levels and blood-sugar control, and be anti-ageing thanks to its possible effect on lowering levels of the hormone Insulin-like Growth Factor -1 (IGF-1). More evidence is coming to light, regarding the benefits of this type of diet although there is clearly a need for longer term human-based studies.

As with all diets, pregnant and breast-feeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme. Furthermore, this sort of diet can be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth and may be at risk of developing unhealthy eating habits.

On fasting days some report feeling low in energy, having poor concentration and experiencing headaches and dizziness. Maintaining your hydration with water and herbal teas is important because dehydration can be a cause of headaches and tiredness. Include vegetables and protein on fasting days with some carbs in order to help manage and control your appetite. If you do choose to follow the diet, make sure that your non-fast days are packed with nutritious options, including fruit, veg, wholegrains and lean protein such as chicken, fish, turkey and dairy foods. Some participants choose to ease into fasting by first starting to extend the time between their evening meal and the first meal the next day – the gap the advocates of this approach suggest is a minimum of 12 hours. Avoid fasting on two consecutive days – instead break your week up, for example, by fasting on Monday and Thursday – this helps prevent tiredness.

When you’re following any low-calorie diet, it’s important to make every calorie work – that means choosing nutrient-dense foods. You are far better opting for lean protein like poultry and vegetables rather than calorie-counted ready meals. The latter may seem like the easiest option, but they are not as satisfying.




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POUNDS IN A WEEK

Health News180 has come up with a fat-torching plan that really will subtract up to 5 pounds from your bod in seven days — without starvation, bizarre supplements, or cutting out entire food groups. How? It’s all about small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

So choose at least four of the nutritionist- and fitness expert-backed tips that follow, and vow to work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter.

DRINK MAINLY WATER

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta
Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. «Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later,» says Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

DO CARDIO 30 MINUTES A DAY

Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch’s Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren’t sure why it works, but trainers swear by it.

DRINK COFFEE AN HOUR BEFORE WORKING OUT

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. «You’ll burn more calories without realizing you’re pushing yourself harder.»

HAVE NIGHTLY YOU-ON-TOP SEX

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

DO 36 PUSH-UPS AND LUNGES EVERY OTHER DAY

These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. «Push-ups target your upper body, while lunges work your butt, hips, and thighs,» says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

SLEEP 30 MINUTES MORE A NIGHT

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

MAKE ONE FOOD SACRIFICE

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. «Your body won’t even notice their absence.»

Don’t Let the Camera Add Pounds
Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be permanent, but they’ll help you look hotter in your skinniest jeans on very short notice.

EAT SALMON FOR LUNCH

It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

STAND UP STRAIGHT

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

DO SQUATS AND SIT-UPS

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

POP AN ANTIGAS PILL

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy.




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Drop 5 Pounds in a Week

asder

Health News180 has come up with a fat-torching plan that really will subtract up to 5 pounds from your bod in seven days — without starvation, bizarre supplements, or cutting out entire food groups. How? It’s all about small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

So choose at least four of the nutritionist- and fitness expert-backed tips that follow, and vow to work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter.

DRINK MAINLY WATER

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta
Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. «Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later,» says Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

DO CARDIO 30 MINUTES A DAY

Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch’s Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren’t sure why it works, but trainers swear by it.

DRINK COFFEE AN HOUR BEFORE WORKING OUT

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. «You’ll burn more calories without realizing you’re pushing yourself harder.»

HAVE NIGHTLY YOU-ON-TOP SEX

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

DO 36 PUSH-UPS AND LUNGES EVERY OTHER DAY

These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. «Push-ups target your upper body, while lunges work your butt, hips, and thighs,» says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

SLEEP 30 MINUTES MORE A NIGHT

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

MAKE ONE FOOD SACRIFICE

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. «Your body won’t even notice their absence.»

Don’t Let the Camera Add Pounds
Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be permanent, but they’ll help you look hotter in your skinniest jeans on very short notice.

EAT SALMON FOR LUNCH

It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

STAND UP STRAIGHT

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

DO SQUATS AND SIT-UPS

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

POP AN ANTIGAS PILL

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy.




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