Soft drinks, even diet ones, contain sodium, which is a big contributor to bloat, she warns. Instead of reaching for a diet cola, opt for unsweetened iced tea or coffee. For a version you can stick to, eat only raw fruits and vegetables for a day. You'll feel fuller than if you just drink juice, but you'll easily be able to keep your daily calorie budget in check.
Hitting the gym? Keep your energy up by picking foods that'll help you burn more calories during your workout and throughout the day. Greaves says, "Go for good carbohydrates, like whole grains, and lots of fruits and vegetables. It's time-released fuel for the day.
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Since you're short on time, swap out spot-toning like sit-ups—they won't give you the fast results you're after. Rid your diet of bad carbs a. None of the above. This really is predominantly about clean eating, reasonable calorie restriction, and strategic short but intense workouts that are no longer than 25 minutes times in 7 days.
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What I mean by clean eating is removing foods that drive up insulin and cause water retention. Avoid alcohol the entire week as it slows fat metabolism and can result in water retention. Keep your sodium to around mg a day tops and drink at least 64oz of water — this also helps to flush excess water retention. Keep your calories around a day with unlimited greens but sauces and dressings count as calories. When it comes to your fitness regimen this week we want to keep inflammation to a minimum so heavy lifting is great in the long run, but not if you are hoping to slide into your skinny jeans in 7 days.
Heavy lifting can cause water retention in the short term because your muscles can be swollen from an intense lifting session. HIIT workouts and body weight exercises are going to be best. And be sure to adhere to the aforementioned guidelines of 25 minutes tops 4 — 5 times a week. This helps to avoid any overtraining and stress hormone that can be released when we train too hard for too long. Doing this should naturally help you lower your calorie intake a bit.
Want some more specific suggestions?
1. Focus on eating quality foods, not counting calories.
First, remember that n o food is inherently good or bad, Dr. Seltzer says.
And if the idea of jotting down everything you eat in a day makes you feel guilty or anxious, just skip this entirely. That said, people who track what they eat tend to be more successful in losing weight because it raises awareness about what they're noshing on, says Dr. In fact, a series of studies published in the Journal of Personalized Medicine suggest that those using apps to monitor their diet and activity were more likely to experience an increase in weight loss. Leonard recommends trying a photo food journal app like Ate Food Journal. She notes that people tend to like this approach better because opening an app and snapping a quick pic is way less tedious than writing down every little detail about your meals throughout the day.
And it's just as effective: Having to pause and take a picture before encourages you to be more mindful about your food choices. In a study of more than 1, people published in the Journal of General Internal Medicine , researchers found that people who following vegetarian and vegan diets rich in whole grains, fruits, produce, nuts, and legumes lost more weight than dieters on other plans over the same time span.
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That's because vegetables—especially non-starchy vegetables like spinach, asparagus and celery—provide a ton of nutrients and fiber, but they're low in calories, explains Leonard. Fiber slows the digestion process and optimizes fullness and nutrient intake at mealtime, so a plant-based diet can help you feel satiated longer after eating, adds Alicia Romano, RD, LDN, a clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston, Massachusetts.
That said, you totally don't have to go vegetarian or vegan if you don't want to. You can still eat meat, just focus on incorporating more plant-based meals into your diet, says Leonard. Makings sure there's an array of different colors on your plate at every meal helps ensure that your body will get all of the nutrients that it needs, says Dr.
Blackman Carr. That's because many of the colors you see in your foods, especially fruits and vegetables, represent different types of phytonutrients your body needs, Leonard explains.
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For example, the phytonutrient beta carotene which is good for your skin and eyes creates the orange color of foods like carrots, tangerines and pumpkins. Rather than following complicated diets or looking the nutritional measures of every single food you eat, just focus on trying to get different colors on a daily basis and your diet should start to become healthier, says Leonard. Full disclosure: You probably won't notice a change after making small food swaps for just a week. But according to The European Journal of Obesity , it will lead to more sustainable weight loss over time.
So what are small food swaps, exactly? Instead of a big change like giving up your daily bagel sandwiches in favor of an egg-white wrap, try ordering the same sandwich on an English muffin. Whatever you choose, just make sure your focus is on small, manageable changes.
Ignore your hunger is never a good idea. Your body functions best when you eat at regular intervals during the day, Romano says. Doing so helps to optimize your blood sugar control so you can avoid the spike and crash that comes with eating a big meal on an empty stomach. Plus, skipping meals can actually make it harder for you to lose weight. And if you let yourself go hungry for too long, your body will go into survival mode and convert anything you eat afterward into fat to protect against starvation, adds Leonard.