Slim While you Sleep

Slim while you sleep! It sounds almost too good to be true but this revolutionary diet devised by a leading U.S. doctor really CAN shift the pounds overnight

By Louise Atkinson

All diets promise you’ll lose weight if you stick at them for long enough. But most require huge sacrifices and a monumental amount of iron will to do so.
Now an exciting new diet from the U.S. promises you can shed more than half a stone in just one week while still enjoying potatoes, pasta and even a daily glass of wine.
The Overnight Diet is the brainchild of Dr Caroline Apovian, who has helped thousands of people to reach their ideal size in her role as a director of nutrition and weight management at the Boston Medical Centre — one of the U.S.’s top hospitals. 

Too good to be true? The Overnight Diet is different to other fad diets because it has been specifically designed to maintain lean muscle while eradicating flab and even allows room for lean carbs

She says her patients typically lose up to 9lb in the first week (and every week thereafter) on the plan without experiencing hunger or cravings — and two of those pounds are lost while you sleep on one of the plan’s fasting days.
Sounds too good to be true, right? Wrong. Dr Apovian has spent the past 25 years fine-tuning her eating plan and testing it out on clients — and the method of this simple yet effective weight loss regime is being serialised exclusively in Life & Style.
The key to the diet — and the reason it works so quickly — is the fact it is specifically designed to protect your muscles from wasting away as you reduce the amount you eat.

We all lose muscle mass as we age — at the rate of 1 per cent a year from the age of 30 — and dieting can make this worse. 

When the body detects a significant drop in food intake it immediately looks to your muscles for extra energy. This means you will potentially get thinner, but you’ll also get weaker and flabbier. When you stop dieting and the weight starts to creep back on — as it does for 95  per cent of dieters — it typically returns as fat rather than muscle.

DID YOU KNOW?

Tests show those who drink water before eating consume 75-90 per cent fewer calories per meal

Dr Apovian says the amount of lean muscle in your body is also one of the key influences on your metabolic rate (the speed at which you burn calories). The more lean muscle you have, the better your body is at burning fuel. The less you have, the slower your metabolism.
‘The poor nutritional make-up of many diets can trigger the body to rob your muscles for energy,’ says Dr Apovian. ‘You lose weight, but your muscles weaken and your metabolic rate slows. This process is called “shrinking muscle syndrome” and it’s the main reason so many diets fail.’
But the Overnight Diet is different. It has been specifically designed to maintain lean muscle while eradicating flab.
And unlike typical high-protein diets (like Dukan and Atkins) it also makes room for what Dr Apovian calls ‘lean carbohydrates’ (fruit, non-starchy vegetables such as broccoli, and wholegrains) to ensure you get the best balance of nutrients your body needs for optimal fat burning.

GETTING STARTED

It doesn't matter which day of the week you choose for your smoothies day, just ensure you can stick to doing it on the same day each week.

Dr Apovian says many people choose Sunday because they’re off work, they have all their smoothie ingredients to hand and are able to spend more time preparing them than they would on other days of the week.

The plan is simple: make one smoothie for breakfast, one for lunch, and one for your evening meal. But these are no ordinary shop-bought smoothies — most of which contain fruit, sugar and very little else.

Each Overnight Diet smoothie is packed with protein to ensure you maintain lean muscle. They are also rich in fibre to aid digestion and keep you feeling full, and are made from wholefoods which contain no unnecessary chemicals or additives.

You can either follow Dr Apovian’s recipes (right) or mix-and-match to make your own favourites.
It’s important to aim for variety and create three different tasting smoothies throughout the day rather than drink three lots of the same one.

This is not only to stop you getting bored but also to ensure you get a good mix of nutrients.

Some of the smoothies are so large that you probably won’t be able to finish them in one sitting — which means you should have enough left over for a smoothie snack later in the day.

How it works

The diet is divided into two parts. For one day each week you take a complete break from food and consume three nutrient-packed homemade smoothies instead.
Dr Apovian’s studies show that this effectively ‘jump-starts’ weight loss — her patients typically lost 2lb overnight after their smoothie day. It also accelerates fat burning.
For the other six days, you follow a healthy eating diet plan that centres on providing enough lean protein (meat, fish, eggs) to feed the muscles and fuel the body so your body stays in fat-burning mode.
The good news is that during this stage you can still eat many of the foods you love including peanut butter, avocados and potatoes (albeit in limited amounts).
After one week, the seven-day cycle is started all over again with a day of smoothies to re-boot the fat-burning process and trigger another round of overnight weight loss (that means another 2lb down). 

How it works: The diet is divided into two parts. For one day each week you take a complete break from food and consume three nutrient-packed homemade smoothies instead

The idea is you keep returning to your non-food day once a week and repeating the plan until you reach your goal weight and those jeans zip up effortlessly.
The diet plan can be adapted long-term with a slight relaxation of the restrictions — for example, swapping one or two of the smoothies on your non-food day for a meal — to allow you to remain at your ideal weight for ever.
The principle shares some similarities to the now hugely popular Two Day diet (which advocates two days of restricted low-carb eating each week and a less-restricted healthy diet on the other five days), which the Mail serialised last month.
However, Dr Apovian is adamant the smoothies are so jam-packed with filling and nourishing ingredients that they won’t leave you feeling hungry. They contain a finely tuned balance of micro-nutrients to keep you fit and healthy, plus protein to maintain muscle and fibre to keep you feeling full.

Good for you: On the Overnight Diet you'll experience reduced hunger, fewer cravings, better moods, higher energy levels, more restful sleep and enhanced mental alertness

On the Overnight Diet you’ll experience reduced hunger, fewer cravings, better moods, higher energy levels, more restful sleep and enhanced mental alertness.
Higher energy levels pump up your desire to get moving with physical activity, which boosts production of a metabolic enzyme called AMP-kinase, which boosts energy levels, and increases production of a hormone called irisin that helps you burn more calories. 

The secrets  to overnight weight loss

The smoothies you drink on the  no-food day of the Overnight Diet are specifically engineered to produce a dramatic reduction in the body’s production of the hormone insulin.
If you have a tendency to store fat around your middle, high insulin levels could be to blame. This means that even if you’ve lost weight on other diets, you’ve probably still been stuck with love handles or a muffin top because you haven’t succeeded in reducing your insulin levels.
However, the Overnight Diet is different. It produces a drop in insulin levels while you sleep, creating week-long fat-burning targeted at your tummy and hips —just where you need it.
Lowering insulin levels is good for your health (excess insulin is now known to be a key factor behind a host of degenerative diseases such as diabetes, heart disease and even some cancers), but it also has another very useful side-effect — flushing excess water out of the body. 
Our modern, high-sugar, white-flour diets mean that most of us have far too much insulin swimming around our systems, which causes us to retain extra water, making us look and feel bloated.
This excess fluid not only accounts for unnecessary pounds in weight, but it also seeps into tissues around the body, putting stresses on our health. Too much fluid in your system strains your body’s vital organs by forcing them to work harder.
Those extra stores of water are released overnight during the smoothie day of the diet.
Not only will your body immediately start working more efficiently, but you’ll notice an instant difference on the scales.
On many extreme dietary regimes (such as Atkins and Dukan) early dramatic weight loss is often due to water being flushed out of the system. But that water weight usually returns swiftly once you pass the gruelling ‘initiation’ phase as insulin levels rise once more. 

Weighing up: Not only will your body immediately start working more efficiently, but you'll notice an instant difference on the scales

The Overnight Diet is different. Going straight into the six-day ‘fuel-up’ phase straight after the smoothie day keeps insulin levels low, and effectively prevents the lost water weight from returning.
Alternating between the two parts of the Overnight Diet has been shown to enhance insulin sensitivity, which means that the hormone is working effectively to regulate blood sugar and help stop water from accumulating in your body, preventing unwanted bloating.
Of course, you could lose water weight if you just fast for the day. But sticking with the Overnight Diet is not only easier (you won’t be hungry) and better for you (the smoothies are packed with nutrients to fuel your body and brain), but the high protein levels mean your muscles are protected and your body is primed to jump-start  fat-burning from day one.
Dr Apovian’s studies show her dieters begin using fat as energy as soon as 24 hours after they started the diet.

The virtues of a smoothie day

Numerous studies have shown that giving your body an occasional break from solid food is good for your long-term health.
Dr Apovian says this is because fasting is something our bodies are genetically programmed to do.
A break from food mimics the normal ‘famine’ situation our caveman ancestors would have intermittently experienced and sends a signal to our bodies to take a break from storing fat and instead to start burning it as fuel. The result is overnight weight loss.
Normally, when food is abundant, the body’s primary source of energy is its glycogen stores (the form in which your body stores the carbohydrates you eat).
But when these run out — after exercise or a no-food day, for example — the body sends a signal to the fat cells to release their contents instead. The ‘fatty acids’ they contain are then shuttled to the muscles, internal organs and other tissues, which burn them for energy. Once the fat is burned, it’s gone, and the fat cells that once housed them shrink.

Delicious: Overnight dieters will be pleased to find they also contain decadent ingredients such as chocolate syrup and strawberries

Instead of recommending complete fasting — which is incredibly difficult for most people — Dr Apovian has created a tasty liquid-food plan. Overnight dieters will be pleased to find they also contain decadent ingredients such as chocolate syrup and strawberries. 
The smoothies have been specially designed to boost levels of a natural substance called human growth hormone (HGH) — the production of which decreases as we age.
Produced by the pituitary gland in the brain, this hormone is involved in a variety of essential bodily functions including reducing body fat, protecting lean muscle mass, and maintaining the rate at which we burn calories.
The higher your levels of HGH, the better your body will perform these fat-burning duties.
Studies show HGH levels can be naturally enhanced by getting into the habit of having a non-food day each week.
One study showed women who spent one day a week on a similar plan to this recorded a significant hike in HGH levels (they were up by 1,300 per cent) and men’s levels rose by nearly 2,000 per cent.

What to eat for the rest of the week

For the other six days of the week the Overnight Diet concentrates on healthy eating and making sure you include enough protein-rich, muscle-building foods like lean meat, fish and eggs in your regime.
This keeps muscles fuelled, your metabolism high and ensures your body burns fat. Combining a high protein content with quantities of fibre in fruit and vegetables, also means you’ll feel fuller for longer.
The plan also makes room for what Dr Apovian calls ‘lean’ carbohydrates — wholegrains, fruit and non-starchy vegetables (potatoes, bread and pasta are also allowed in moderation).
Lean carbohydrates are high in fibre, heart-healthy and disease-fighting — and you can enjoy them in abundance. In fact, there’s an all-you-can-eat option for fruit and non-starchy vegetables six days a week on this plan, meaning you’ll never have to go hungry while losing weight.

Why we need more protein

Protein is the building block for your body’s muscles. Every day muscle fibres break down (exercise also encourages this process) and are rebuilt using amino acids in the diet. Animal protein (meat, poultry, fish, seafood, eggs and milk) and soya foods are packed with the essential amino acids that your muscles need.
If you don’t eat enough protein, your muscles will start to break down and ultimately waste away.
We can store carbohydrates (as glycogen) and fat around the body, but we cannot store amino acids for later use.
This means we should be eating adequate amounts of protein every day to keep levels of these high and maintain muscle mass.
Let’s use body builders as an example. They consume vast quantities of protein (and supplement their diet with protein powder) to ensure their bodies repair the damage caused by lifting heavy weights and to help their metabolism stay high and burn off fat.

Lean and clean: For the other six days of the week the Overnight Diet concentrates on healthy eating and making sure you include enough protein-rich foods like lean meat, fish and eggs in your regime

The Overnight Diet works on similar principles and recommends you consume a higher than normal intake of the right ‘type’ of protein. In general, the leaner the protein is, the better.
Although foods such as dairy products, beans and lentils contain protein, they also contain carbohydrates and natural sugars which react differently in the body and don’t provide the same level of muscle-preserving, fat-burning benefits as pure protein sources — meat, fish and eggs.
Good protein includes lean beef (steaks, topside and silverside); lean pork (chops, loin); skinless light-meat chicken and turkey; fish (both white such as cod, haddock and halibut, and oily fish such as mackerel, salmon and tuna); eggs (one whole egg or two egg whites contain 30g protein); soya products (although you need 75g tofu to get 25g protein); and protein powder.
Whenever possible, avoid higher-fat protein sources, the likes of minced beef, marbled meats, spare ribs, duck, bacon, sausages or fatty ham.
Dr Apovian’s research shows that in order for your body to operate efficiently at fat-burning mode you need to consume a minimum of 1.5g of protein per 1kg of your ‘ideal’ body weight.
So, for instance, a woman whose ideal body weight is 9st 4lb should, according to Dr Apovian, eat a minimum of 89g of protein per day to prevent muscle shrinkage and hunger pangs.
However, because even meat, fish and eggs are not 100 per cent protein, such a woman would need to eat 375g of protein-rich foods per day to meet her daily protein requirement.
A 6ft man might have a pure protein requirement of 121g, but he should be endeavouring to eat 480g of protein-rich foods per day.
The first step to finding your ‘daily protein requirement’ is to find your ideal weight according to your height.
As part of her plan, Dr Apovian has simplified things by working out exactly how much lean protein you need to eat to meet your daily protein requirement (DPR) according to your height. 

WOMEN

Up to 5ft 5in: 350g

5ft 6-7in: 375g

5ft 8-9in: 400g

5ft 10-11in: 425g

6ft: 450g

MEN

Up to 5ft 7in: 400g
5ft 8in: 425g
5ft 9-10in: 450g
5ft 11in-6ft: 480g
6ft 1-2in: 500g
6ft 3in: 540g
6ft 4-6in: 570g

Once you have found your DPR it stays with you for life. Dr Apovian believes that whether you’re trying to lose weight or merely maintain the weight you’ve lost, you should try to eat this much lean protein every day.

SIMPLE RULES FOR THE OTHER SIX DAYS

1.  Work out your own daily protein requirement (see guide above) and NEVER eat less than that in a day.  
2.  Eat as much fruit as you like.
3.   Eat as many non-starchy vegetables (broccoli, leeks, cabbage, carrots, cauliflower, kale, mushrooms, peppers, spinach, swede, tomatoes) and as much salad as you like.
4.  Enjoy two 240ml servings of fat-free or low-fat yoghurt, skimmed milk, cottage cheese, or cheese a day.
5.   You can have two or three small servings of wholegrains a day such as half a wholemeal bagel, 1 thin slice of wholemeal bread, 2 wholemeal or rye crackers, or a 30g portion of oats, oatbran, high-fibre cereal (if it is sugar-free and at least 6g of fibre per 100g), brown rice, wholemeal pasta, quinoa or couscous.
6.  You can have 100g a day of starchy vegetables such as potatoes, sweetcorn, pumpkin, beans, peas or lentils.
7.  For fats, have 4x1 tsp servings a day of avocado, olive oil, low-fat mayo, nuts or seeds.
8.   For water, have 8 glasses a day. You can also drink black coffee, tea and diet drinks, but these do not count as part of your water allowance.

EVEN MORE RECIPE IDEAS

BREAKFAST IDEAS

Hearty Pancakes
(makes 12 – 2 pancakes per portion)
Each pancake serving is 60g protein
240g protein powder
4 eggs plus whites of 2 eggs
300g wholemeal flour
1 tbsp ground flaxseed
50g rolled oats
60g plain white flour
2 tbsp baking powder

540ml skimmed milk
2 tbsp olive oil
Mix dry ingredients in a bowl, and mix eggs, egg whites, milk and oil in a separate bowl, then pour the wet mix into the dry and stir. Spray a griddle or large frying pan with oil and pour 125ml of batter into the hot pan. Cook for 3-4 minutes on each side

Egg and Spinach Omlette
(serves 1) 60g of protein
2 eggs
oil spray
25g low-fat mozzarella cheese, grated
a handful of baby spinach
fat-free salsa
1 tbsp low-fat crème fraiche
Beat the eggs until fluffy, spray a non-stick frying pan with oil and heat the eggs until halfway set, add the grated cheese to one side of the omelette and top with the spinach. Cook for another 1-2 minutes until the cheese has melted, serve with salsa and crème fraiche.

LUNCH IDEAS
Apple Tuna Wrap
(serves 3)
115g protein per serving
2 x 185g cans tuna chunks in water
60g fat-free Greek yoghurt
1 small apple, cored and chopped
1 tsp Dijon mustard
1 tsp honey or agave nectar
3 wholemeal wraps
2 large handfuls of mixed salad leaves
1 tomato, seeded and diced
1 large carrot, grated

1 beetroot, grated
100g alfalfa sprouts
fruit, to serve
Mix together the tuna, yoghurt, apple, mustard and honey and divide among the wraps. Top with the other ingredients, roll up and serve with fruit.

Spicy ‘Pepperoni’ pizza,
(serves 4)
115g protein per serving
460g chicken breast meat, chopped
280g prepared wholemeal pizza base
½ tsp fennel seeds
¼ onion, halved
1 garlic clove
¼ tsp crushed chilli flakes
240ml low fat pizza sauce (from a jar) or passata
75g black olives, sliced
65g low fat mozzarella cheese, thinkly sliced
Toast the fennel seeds in a hot pan for one minute. Put onion and garlic in a food processor and process until chopped, add chicken, fennel seeds, chilli flakes and black pepper and pulse until the mixture is ground. Brown the chicken mixture in a pan for 7-10 mins until cooked through. Spread the pizza sauce over the base, top with the chicken mixture, olives and cheese and bake

DINNER IDEAS
Chicken and veggie stir-fry
(serves 4)
225g protein per serving
900g skinless chicken breast, cut into 1cm cubes,
3 tbsp olive oil
5cm fresh root ginger, or to taste, peeled and grated 3 garlic cloves, crushed
450g fresh shiitake mushrooms, caps sliced
180g broccoli, cut into florets
2 red peppers, seeded and sliced
2 bunches of spring onions, sliced

120ml dry white wine
50ml soy sauce
1 tbsp toasted sesame oil
salt and freshly ground black pepper
Fry the chicken in a little oil in a large pan or wok fry for 4 minutes or until it goes brown around the edges. Remove from the pan and set aside. Add the remaining oil to the pan and fry the ginger and garlic for 1 minute. Add the mushrooms and stir-fry for 5 minutes or until tender. Add the broccoli, peppers and spring onions, and stir-fry until crisp-tender. Return the chicken to the pan. In a small bowl, stir together the white wine, soy sauce and sesame oil, then add to the chicken mixture. Heat through for 1 minute. Season with salt and pepper.

Beefy mushroom burgers
(Serves 4)
115g protein per serving
460g lean minced beef
25g dried porcini or shiitake mushrooms, finely chopped
2 tsp Worcestershire sauce
salt and freshly ground black pepper
225g button, chestnut or shiitake mushrooms, sliced
1 large onion, thinly sliced
2 tbsp olive oil
4 wholemeal burger buns
lettuce, tomatoes and pickles, to serve (optional)
Put the chopped dried mushrooms in a large bowl and add the minced beef, Worcestershire sauce, and salt and pepper. Use your hands to mix them together then shape into 4 burgers and, using your thumb, make an indentation in the centre of each.
Heat the grill to high. Heat a large heavy-based frying pan, add the fresh mushrooms to the pan and dry-fry them for 2–3 minutes until they release their liquid. Add the onion and the olive oil, then stir to combine and continue to fry over high heat for 1 minute. Season with salt and cook until the onions soften and begin to brown. Turn off the heat and transfer the vegetables to a bowl.
Grill the burgers for  5 and 8 minutes each side. Put a grilled burger onto the bottom half of each burger bun, then top with the mushrooms and onions. Add lettuce, tomatoes and pickles to serve.

Source: http://www.dailymail.co.uk/femail/article-2298515/Slim-sleep-It-sounds-good-true-But-revolutionary-diet-devised-leading-U-S-doctor-really-CAN-shift-pounds-overnight.html#ixzz3G1Nq8s34

Fat-Loss Myths

Is your workout burning flab—or just burning up your time?

By Amy Rushlow.

You probably have a friend who looks amazing thanks to an intense workout plan—whether he used series of follow-along DVDs, signed up for boot camp classes, or joined a trendy hard-core fitness group. And that’s not surprising. Work hard, and you’ll see results. Rocket science, right?

But just because something works doesn’t mean it’s your best option. Or even that it’s a good option at all.

These intense workout plans all include a type of training called “metabolic training.” Its goal is, in short, to increase your metabolism. That means you’ll burn fat not only during your workout, but at work, in your car, even while you’re sleeping. (For a fast-paced plan you can do at home, check out Bodyweight Muscle Burners, the new follow-along DVD series from Men’s Health.)

How does it work? In a typical metabolic-style workout, you’ll do resistance exercises at a fast pace, usually with some short rest periods between each move. For example, you’ll perform squats continuously for 20 seconds, rest for 10 seconds, do pushups for 20 seconds, rest for 10 seconds, and repeat that cycle for a total of four minutes.

Only four minutes? That’s right—metabolic workouts are fast. That’s part of their appeal. In a study from Azusa Pacific University, subjects who did a 4-minute routine similar to the one above burned 63 calories during the workout and an additional 297 calories afterward.

There’s a reason this type of training is so popular right now: It works. If you want to lose body fat, it’s the best type of exercise you can do. But metabolic training is a relatively new arrival to the fitness mainstream. And as any first-gen iPhone user knows, it takes a while to work out the kinks. So with the help from the country’s leading metabolic training experts, we’ve busted the top 5 metabolic training myths.

Myth #1: Endless jumping exercises are great for fat loss!

OK, jumping exercises are great for fat loss. “But they’re terrible for your joints,” says B.J. Gaddour, C.S.C.S., the creator of the Bodyweight Muscle Burners DVD series. “Take a look at the testimonials for some of the intense workout plans. You see people with bands around their knees from knee injuries.” Instead of jumping on and off a box with your feet together, try this: Jump onto a 12- to 20-inch box with both feet. Then step off the box one foot at a time. “This gives you all the power and fat-loss benefits of a jumping exercise without destroying your joints,” Gaddour says.

Myth #2: You should feel exhausted at the end of every workout.

Go hard or go home? Hardly. “We’ve begun to value how ‘extreme’ a program is more than the results it can produce,” says Martin Rooney, C.S.C.S., author of Warrior Cardio. “But if you’re so sore you can’t move for days, you can’t train and you’ve damaged your body in a way that makes it more difficult to recover.” When you’re done, it should feel like you could do one more set or go for a couple more minutes. Leave some gas in your tank.

Myth #3: You need to work out every day if you’re serious about losing weight.

“You don’t get any results from training,” says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in San Clarita, California. “You need training plus recovery to get results.” Avoid exercising more than two days in a row. “Two days on, one day off seems to be the perfect recovery for most people,” Cosgrove says.

Myth #4: The faster the move, the better.

A metabolic exercise doesn’t have to make you out of breath to be effective, Gaddour says. Why? Resistance training is a great way to increase your metabolism. One study found that the metabolic boost from a full-body weightlifting session lasted for 72 hours. A must-try move: The hip hinge and row. “It works nearly every pulling muscle in your body, particularly your hips and shoulders, which are the most metabolically active tissues you have,” Gaddour says. Watch the video below to see how to perform this slow, controlled metabolic exercise.

Myth #5: Technical exercises are good additions to a hard workout.

Some popular programs call for high repetitions of technical exercises like cleans, snatches, and overhead squats—even when you’re exhausted. The problem: “With these exercises, your form will fail before you ever get a metabolic response,” Cosgrove says. That’s why Cosgrove likes what he calls self-limiting exercises. These are exercises that, once you’re fatigued, you simply can’t do anymore. Take a pushup. After a certain number of pushups, you won’t be able to raise your body off the floor. Basically, they’re hard to mess up. Planks, pullups, and bottoms-up kettlebell presses are other examples.

Source: http://www.menshealth.com/deltafit/5-fat-loss-myths

Drop 5 Pounds in a Week

Drop 5 Pounds in a Week

You want to shed weight for an upcom­ing event. Do you (a) accept how you look and detag Face­book pics later, (b) stop eating, or (c) follow our simple plan? Yeah, we thought so.

By Zoe Ruderman

Cosmo (http://www.cosmopolitan.com) 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, MD, 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.

Source - http://www.cosmopolitan.com/advice/health/drop-5-pounds-in-a-week-0509

How to Get Rid of Cellulite – The Sexy Summer Legs Diet

How to Get Rid of Cellulite – The Sexy Summer Legs Diet

Fond of food? Maybe you call it cottage cheese. Or orange peel. Love your bed? Then perhaps you affectionately dubbed it mattress skin. Or hail damage if you’re into meteorology and don’t mind your ego being given a thorough thumping. Let’s not even get into all the different names doctors have for it … but to paraphrase Shakespeare, cellulite by any other name would vex as much.

Who gets cellulite?
If you don’t suffer it, lucky – lucky – you. Be grateful, for you are the exception. To everyone else, be consoled by the fact that you are the rule. Cellulite is thought to affect a mind-boggling 90% of women and even men don’t escape it’s clutches (10% are afflicted). And that’s the crux of it, whether you’re a size 6 or 16, size has little to do with it. Skinny supermodels have it, super fit athletes have it, even twenty-year olds have it. But in the same breath, there are women carrying a fair amount of extra weight, without a single dimple (or even stretch mark!) to be found anywhere. Cellulite isn’t so much a fat problem, as it is a skin problem. The type of fat that makes us fat, isn’t the same kind as the fat that causes cellulite. Yes, carrying extra weight can make it worse, but it’s not the root cause.
And if you didn’t already know, cellulite not only afflicts the thighs and butt, but also the knees, the belly and even the upper arms. In some women cellulite is immediately obvious with conspicuous areas of lumpy skin, deep dimples, and creases, while in others cellulite is “only” noticeable when pressing the skin.

What causes cellulite?

Despite the fact that it can send the most composed of women into a tizzy, cellulite is purely a crisis of looks, not one of health. In terms of what precisely causes cellulite, science doesn’t have clear answers for that yet. Most likely there are a cascade of causative factors – not one simple trigger. Genetics, hormones (particularly estrogen), extra weight, smoking, stress, poor diet, high alcohol consumption, and lack of exercise are thought to instigate, contribute to or exacerbate cellulite. However, cellulite is treatable, even if genetics are involved. Just because you have a genetic predisposition to cellulite, doesn’t mean you have to actually develop cellulite. There is a lot you can do to treat, reduce and/ or prevent cellulite. And if you currently do not suffer cellulite, it may be because you do not have cellulite – yet.  It’s worth remembering that cellulite is estimated to affect 90% of women, which means that if you don’t suffer with cellulite you should assume that someday you will, and take steps to prevent it. It may be clichéd, but it’s true: prevention is better than cure!

HOW TO GET RID OF CELLULITE

There are a dizzying number of anti-cellulite products on offer, with most cellulite remedies targeting the skin directly – creams, lotions and other potions, massage, lasers and liposuction. Yet so far most of these treatments haven’t shown to offer long-lasting results, if any results at all. And analyzing the triggers, it makes sense. None of these treatments are addressing the root cause of cellulite, at least not in any meaningful and lasting manner. To treat cellulite, you have to start from within. In other words, don’t just treat the symptom, treat the cause. Feeding and repairing your skin from within can reduce, eliminate and prevent cellulite in several ways:

• Strengthen blood vessels/ boost circulation. This is a key step in reducing cellulite, as blood vessels are the pathways by which nutrients important for healthy skin reach the dermis (the layer of skin which is damaged, causing cellulite). Strengthening blood vessels and increasing blood flow helps to nourish skin cells and help remove toxins.

• Promote the production of collagen, elastin and healthy connective tissue. The reason collagen is so important is because healthy, youthful looking skin depends upon it. Collagen found within connective tissue is the main structural protein of the skin and when it becomes damaged, it’s not pretty. Firm, strong and healthy collagen provides structural support. It prevents fat cells from breaking through the lower layer of skin (where it belongs) and reaching the top layer of the skin where they cause the skin to become lumpy and uneven.

• Hydrate and lock water into cells. Hydrated cells are strong and firm, and act as barrier stopping fat cells from pushing to the top of the skin where they become visible and cause dimpling associated with cellulite.

• Prevent and repair free-radical damage, which can damage skin, predisposing it to cellulite.

• Decrease inflammation, which if prolonged (chronic) can cause free-radical damage and cell membrane deterioration, increasing the likelihood of cellulite.

• Rebuild cell membranes. Stronger cells membranes means your cells are better able to keep water in and remain hydrated.

 CELLULITE BUSTING SUPERFOODS
Food plays a major role if you want to beat cellulite once and for all. And growing numbers of experts agree. According to a Dr. Oz survey, almost 90% of dermatologists surveyed believe that what we eat affects the appearance of our skin. Experts believe that the following foods can help improve or prevent the appearance of cellulite.
1. WATERMELON

You know that you need drink sufficient water, but did you know you should eat your water too? In fact, eating water is better than drinking it. Water in food is chemically different than water consumed as a beverage. Not only is it rich in nutrients, it also leaves the stomach more slowly, helping you feel fuller for longer and aiding weight loss. Eating foods with high water content such as melon improves skin hydration, keeping cells functioning at their peak level, plumping skin and preventing dimpling. Watermelon and cucumbers are 97 percent water.
Other foods rich in water are watercress, zucchini, tomatoes, spinach, onions, lettuce, grapefruit, aubergine, cauliflower, carrots and broccoli.
2. TOMATOES

This time convenience trumps fresh. Tomato paste/ ketchup contains high levels of a substance called lycopene, higher than you’d find in fresh tomatoes. Cooked tomatoes also boast greater levels of lycopene than raw tomatoes.  Why does it matter? Because according to research, lycopene can help strengthen the skin by preventing the breakdown of collagen, thereby helping to preserve and maintain the structure and resilience of skin. Collagen acts as a barrier in the skin, stopping the fat cells below from reaching the top layer where they cause cellulite. Lycopene may further improve the appearance of the skin by acting as a natural sun block, helping to protect against UV-induced sun damage such as sunburn and sun-induced aging.
Other foods rich in lycopene tend to be red in color and include tropical fruits watermelon, pink grapefruit, pink guava and papaya.
3. WHITE TEA

Research from Kingston University shows that white tea can help reduce the breakdown of elastin and collagen, both of which play an important role in maintaining the integrity of the skin and preventing cellulite. By protecting this layer of connective tissue in your skin, you are helping to keep the top layer of skin overlying your fat layer healthy and thick, preventing the out-pouching of the underlying fat cells, and reducing cellulite.
White tea also has great antioxidant and anti-inflammatory properties, further helping to reduce cellulite.
4. EGGS

Eggs are very rich in substance known as lecithin, which make up an important part of our cell membranes. Lecithin helps regulate the nutrients entering and exiting our cells and also helps make them water-tight.
If eggs aren’t your thing, other rich sources of lecithin include soy-based foods (e.g. tofu and soy milk) and legumes (e.g. peanuts). If you feel you’re not consuming sufficient lecithin-rich foods, you can try supplementing with soy lecithin granules.
5. BLUEBERRIES

Bursting with flavor, blueberries boast a bevy of health benefits that derive from the blue pigment (called anthocyanins) and which give blueberries their color. Not only a tremendous health food, blueberries are also a boon to anyone fighting cellulite. This cellulite-busting superfood acts by several mechanisms to crush cellulite. Anthocyanins work alongside Vitamin C (also found in blueberries), to encourage collagen fibers to link together in a way that strengthens the connective tissue matrix, which strengthens the skin. Anthocyanins also help to reduce the breakdown of collagen and protect collagen from oxidative damage.
All in all blueberries help keep collagen strong and healthy, which means it is able to do its job of providing the skin with structural support, promoting thick, strong and dimple-free skin. Other fruit rich in anthocyanins are cherries, blackberries, and raspberries.
6. OILY FISH

Oily fish is an excellent source of amino acids (the building blocks of protein), which help strengthen cell membranes and attract water into the cells. Amino acids are also important because they are needed by the body for collagen production. Another benefit is that protein is filling and helps keep blood sugar levels steady, meaning it’s easier to lose weight, which can reduce cellulite. Amino acids are also needed to build muscle, which along with fat loss, improves the appearance of cellulite. Increasing muscle mass has the added bonus of boosting metabolism – further aiding weight loss. Everything is connected – this is a vicious cycle of the good kind! Another cellulite buster found in oily fish is of course healthy essential fatty acids, which help to hydrate cells and keep them watertight, reducing cellulite.
Other great sources of protein are other types of fish, lean meat, cheese, milk, eggs, and beans.
7.  FLAXSEED OIL

Flaxseed oil is rich in omega-3 and omega-6 fatty acids, which help to hydrate cells by drawing water into dehydrated cells and work to keep water in by rebuilding cell membranes. The body is unable to make these fatty acids. Therefore it is important to consume them in your diet. Essential fatty acids don’t just help get rid of cellulite, but possess a multitude of health benefits, with research suggesting they play a role in preventing some cancers, reducing high cholesterol levels and improving heart disease.
Dress your salad with flaxseed oil or sprinkle flaxseed on oatmeal, cereal and yogurt. Other foods rich in essential fatty include olive oil, walnut oil, flax, sunflower and hemp seeds, raw nuts and oily fish.
8. SPINACH

Spinach is rich in several key vitamins that help fight cellulite. Spinach has high levels of B vitamins, which essentially act as a facilitator – B vitamins are needed by the body to effectively & optimally use other cellulite-fighting nutrients. Spinach is also a great source of vitamins A and C with help to increase collagen production. Another cellulite busting vitamin, is vitamin K, also found in spinach, which promotes healthy circulation.
Other excellent sources of the B vitamins are wheat germ, whole grains, brewer’s yeast, poultry, fish and eggs.
9. BRAZIL NUTS

Brazil nuts contain high levels of an essential mineral called selenium. In fact, Brazil nuts are one of the richest dietary sources of selenium. Selenium plays a role in achieving healthy skin, by protecting skin quality and elasticity. The body uses selenium to make selenoproteins, which work like antioxidants preventing damage to cells by fighting and neutralizing damage-causing free radicals, thereby reducing or preventing cell damage and thusly cellulite.
Other dietary sources of selenium are kidney, tuna, crab, and lobster.
10. PINEAPPLE

This cellulite buster packs a punch, boasting vitamin C which stimulates the production of collage, vitamin K which improves circulation, as well as a substance called bromelain. Bromelain, a complex mixture of enzymes, is thought to possess strong anti-inflammatory properties, which helps reduce cellulite and also improves circulation. Bromelain is found in all parts of the pineapple, and is especially concentrated in the stem.


http://www.superskinnyme.com/how-to-get-rid-of-cellulite-slim-legs.htmlml