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.
