Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates.
Choose egg whites, fish, chicken, or cuts of red meat with very little marbling or fat. Non-meat sources of protein that will feed your muscles are tofu, tempeh, seitan, beans, peas, and lentils.
Protein-rich Greek yogurt, cow’s or nut milks, and low-fat cheeses can make you feel full and reduce calcitriol, a hormone that tells your body to store more fat. Choose unsweetened or minimally sweetened yogurt over sweeter (flavored) versions. If plain yogurt is just too plain for you, add some fresh blueberries or raspberries. Fresh mozzarella, feta, goat’s cheese, and cottage cheese are all great choices. Non-dairy products like green vegetables (like collards, kale, broccoli rabe, soybeans), orange juice, english muffins, soymilk, and cereals also add to your daily intake of calcium and vitamin D.
Whole grain wheat bread is an easy swap, but quinoa, wild rice, lentils, beans, brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds all have lots of quality fiber. Try to get 25 grams of fiber each day if you’re a woman and 38 grams if you’re a man. [5] X Research source While eating up to 300 grams of carbohydrates per day (for a 2,000 calorie diet) is considered normal, reduce your intake to around 50 to 150 or 200 grams of carbohydrates per day for the next 2 weeks to drop pounds faster.
People who eat a diet rich in omega 3s tend to have less visceral fat (the harmful type that sits around your organs) and lower risk of diabetes. Fats are not low-calorie foods, so watch your portion sizes! Try to limit your intake of olive oil and nut butters to 2 tablespoons (6. 0 tsp) a day (or 2 to 3 servings) for the next 2 weeks. The daily recommended amount of omega 3 fatty acids is 1. 6 grams for men and 1. 1 grams for women. Don’t forget to balance your omega 3 with omega 6! Sources include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds. [7] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Always keep healthy snacks in your bag, desk, or car (anywhere you might be when mid-morning or afternoon hunger strikes). Packaged protein and snack bars tend to have tons of added sugars, unhealthy fats, and processed ingredients. Read the labels carefully to check portion sizes and ingredients lists. If “high fructose corn syrup” and/or “fractionated palm kernel oil” are on the list, step away from the snack bar![8] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source For example, a protein smoothie with yogurt, almond butter, and oatmeal or a sliced apple with 2 tablespoons (6. 0 tsp) of peanut, sunflower, or almond butter will fill you up longer with healthy proteins, fats, and fiber.
If you have a sweet tooth, treat yourself with natural sugars from strawberries or dark chocolate (which both contain antioxidants). Even better, combine the two to make dark-chocolate coated strawberries!
For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins.
When eating out at restaurants, split your entree with a friend or bring your own tupperware to box up half of your meal so you’re not tempted to overeat. Measure portion sizes using your hand: Cooked vegetables, dry cereal, chopped or whole fruit: 1 fist = 1 cup (16 US tbsp) Cheese: 1 index finger = 1. 5 ounces (43 g) Noodles, rice, oatmeal: 1 palm = 0. 5 cups (8. 0 US tbsp) Proteins: 1 palm = 3 ounces (85 g) Fats: 1 thumb = 1 tablespoon (3. 0 tsp)
Always talk to your doctor before starting any new exercise program. If you are new to exercise, start slow and easy until you can work your way up to 30 or 40 minutes. For instance, start by jogging for 15 minutes and walking for the remaining 15 minutes. Then, after the first week, jog for the full 30 minutes, upping your speed and intensity.
Swimming is a great low-impact option that won’t hurt your joints. Take a dance class with friends or family members to up the fun factor!
Strength training doesn’t count toward the daily minimum of 30 minutes of aerobic activity. If you don’t know the proper form for dumbbell exercises, use the weight machines. If you plan to weigh yourself every few days, keep in mind that muscle weighs more than fat. But don’t worry, those muscles will help you blast more belly fat for the next 2 weeks! Start with simple and well-known exercises like bicep curls, push-ups, pull-ups, tricep curls, lateral raises, and chest presses. Do 3 sets of 8 to 10 reps. You should use enough weight so you can maintain good form for the full set, but you also need to rest between sets.
For example, perform 30 to 60 second sprints while jogging. Recover with 2 to 4 minutes of jogging at a moderate pace before the next burst. Even walking can be adjusted for an HIIT workout by changing your speed and adding hills. Walking is a great alternative if you have bad knees or other joint problems. Try this 20 minute treadmill routine: 3 minute warmup at 5% incline 3 minute brisk walk at 7% incline 2 minute brisk walk at 12% incline 2 minute moderate walk at 7% incline 2 minute brisk walk at 12% incline 2 minute slow to moderate walk at 15% incline 1 minute moderate walk at 10% incline 2 minute brisk walk at 12% incline 3 minute cool down at 5% incline
As a plus, your posture will improve after just a week of core training (making you look leaner)! Try some common yoga moves like planks, warrior twists, and cobras to stretch and tone your core.
Get off the bus or subway a few stops early and walk the rest of the way. Run errands on foot if you live close to your regular shops. If possible, walk or bike to work. Climb the stairs instead of using the elevator or escalator.
Try to do at least 10 minutes of mindful meditation every day. Yoga can also help ease stress. As a plus, you’ll also be toning your muscles and burning some calories! Talk to your doctor if you think you might have a sleep disorder (like insomnia or sleep apnea) that keeps you getting quality sleep.
Fad diets can actually do more harm than good, especially if you’re not getting enough calories or cutting out an entire food group (which could lead to malnutrition). [15] X Research source
Leave out unnecessary calories from each meal. For example, put mustard on sandwiches instead of mayonnaise and eat it open-faced. You can even substitute the bread for lettuce or a wrap. Make cauliflower rice to enjoy with stir fries, poke bowls, or as a side. Try replacing pasta noodles with spiralized zucchini or spaghetti squash to cut back on calories. Use a caloric deficit calculator to find your daily caloric needs for weight loss.
For instance, 100 calories of an apple is going to affect your body differently than 100 calories of apple pie. The apple has natural sugars and lots of fiber while the pie contains added sugars, saturated fat, and simple carbohydrates.
Turn off your phone, TV, computer, radio, and other distractions while eating for the next 2 weeks. Bring all that you need to the table at the start of your meal so you don’t have to get up for anything in the middle of your meal. Chew your food thoroughly and focus on the flavors and textures. Think about how grateful you are for each item on your plate. For example, if you’re eating roasted beets, you might briefly remind yourself of all the care and effort that went into growing those beets, transporting them, and cooking them for you to enjoy.
Use lozenges, gum, or patches to help wean your body and mind off of nicotine. Know your smoking triggers and have a game plan to defeat cravings. For example, if you always smoke in your car, chew on a toothpick to keep your mouth busy and/or sing along to your favorite song to distract you.
Break through a weightloss plateau by reassessing your habits (i. e. scrutinizing your diet and exercise regimen), cutting calories, and revving up your workout routine. You may not experience a plateau in just 2 weeks, but if you keep your efforts up, you may notice your weight loss stalling around the 1 month mark.
Fat stored in your thighs, buttocks, or arms is actually considered to be healthier than having a “beer belly. ” Measuring your waistline with a tape measure is a good way to keep track of belly fat. Wrap the measuring tape around your waist at the level of your navel (not at the narrowest part of your abdomen). Don’t suck in or pull the tape too tight.
