7 Days to Slim Down-No Fad Diets Necessary
Okay, so we’ve got just under a week until we have a winner for Real Body Bootcamp’s ‘Biggest Loser’. Those of you who have been weighing in each week may feel that you aren’t satisfied with the results you are seeing on the scale so far. One thing to keep in mind is that when you are working out, you are building muscle that weighs more than fat. So if your clothes are fitting better and the scale is climbing a bit higher then there isn’t much to worry about. But if your clothes aren’t fitting and the scale is moving upward, well, then there are things you can do with your diet to get to the place you want to be in.
First of all, no fad diets. These may have you dropping a pound or two in a week but they will make you put the pounds right back on once you’ve stopped them. So forget fasting and fads and let’s instead leave out things like refined sugar, saturated fat and alcohol. Here are some menu ideas for each day to get you through the week:
For breakfast, give yourself whole wheat toast, a little all-natural peanut butter and a teaspoon of all-fruit, low sugar jam. For lunch try a little chicken breast over spinach and mushroom salad topped with a few teaspoons of lowfat dressing. Sprinkle some feta cheese if you’d like. For a snack, have 6 oz nonfat vanilla yogurt and add some almonds for crunch and protein. And dinner time is a great time for some pasta with half a cup of sauce and 2 teaspoons Parmesan cheese. Have a big green salad with a bit of olive oil and balsamic vinegar. For dessert have some fresh berries.
You can switch out the proteins in each meal so for instance at dinner, have salmon instead of cheese and pasta and add a few new potatoes and asparagus. For lunchtime have a veggie burger on a whole-wheat bun with a low-fat slice of cheese, a ring of sliced red onion and some sprouts. Add a little mustard and low-fat mayo to the bun for dressing.
It’s really important to watch what we put in our mouths. Don’t eat your kids leftovers (that is something I have a hard time with—I don’t want to waste it!) Put down the bag of chips and grab some veggies or a rice cake with some almond butter. Have a piece of fruit or dried fruits and nuts for a snack.
Stop the alcohol for a week and you’ll see a difference, too. Each glass of wine is at least 100 calories and that adds up over a week if you have a few. Keep your energy up all day by having lots of small meals or snacks with high fiber and protein. Don’t wait more than four hours in between meals—that will slow your metabolism. We want to keep things revved up! Also, it’s great that you are coming to workout three times a week with us but you can exercise in between. Do some stretches and ab exercises at home. If its nice out take a walk instead of hopping in the car, as long as the weather is holding up.
You’ve got one week. You want to win. For yourself. Give yourself a gift of good health, lower body weight, healthy attitude—you will be thankful you did.
-Liz Samuel
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