12 Tricks to Drop Up to 5 Pounds in a Week


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If you want to slim down ASAP, face the facts: Rapid weight loss isn’t just unhealthy, it can set you up for binge eating and fluctuations that interfere with the results you want.

Another thing: It’s hard!

“For most people, it’s very, very difficult to lose more than one to two pounds of body fat in a week,”

says Philadelphia-based weight-loss physician

Charlie Seltzer

, MD. And although water loss might move the scale a bit more, the change is superficial and temporary. “It’s fat loss that changes shape,” he says.

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Even if you manage to meet your goal, it probably won’t be sustainable: “The amount of restriction required will make you so hungry that you’ll eat everything in sight—it’s survival instinct,” Dr. Seltzer says. What’s more, your body will be less prepared to burn the foods you binge on, since

calorie restriction gradually slows your metabolism

, he adds.

That said, there

are

ways to jumpstart your weight-loss journey—and yes, it will take time!—all without starving yourself, investing in unsafe supplements, or logging hours at the gym.

Instead, try any number of these safe, sustainable tips this week. And remember: You’ll get the best, longest-lasting results from changes that don’t leave you feeling depleted or deprived.

1. Track your diet.

Sportive young woman looking at graph on cell phone display

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“Eating fewer calories than you burn will help you lose weight—it’s that simple,” Dr. Seltzer says. “But you need to know your patterns before you can make a plan.”

To assess how much you’re actually eating to maintain your current weight, Dr. Seltzer recommends using

MyFitnessPal

. Just input whatever you eat, and be honest. The app will calculate your daily calorie intake without judgement (or any math on your end). “No food is inherently good or bad,” Dr. Seltzer says.

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2. Make super small food swaps.

Woman's hands breaking eggs into a bowl

Chloe Crespi Photography

If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. “You want to

change as little as possible to create calorie deficit

,” says Dr. Seltzer, who insists the

best way

to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. “Your brain will feel the same way about it, so you won’t feel deprived,” he says.

3. Go ahead: eat your largest meal at night.

Roasted pork chops with salad

Claudia Totir

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Also some

research

shows that the human body is primed to consume most of its calories during daylight hours. But the lifestyle is problematic for many: Because family meals and dinners with friends often are scheduled for after sunset, “

people who try to stop eating after 7pm can’t do it every day for the rest of their lives

,” says Dr. Seltzer, who supports an alternative strategy: Eating a hearty meal at your regular dinnertime.


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After all, when you run out of calories too early to go out to dinner with friends or satisfy a bedtime craving, you’re more likely to fall victim to what Dr. Seltzer calls the “f*ck it” effect—when you break one “rule” and give up for the rest of the night.

To prep his patients for success, Dr. Seltzer tells them to plan around a large evening meal by eating a lighter breakfast and lunch—NBD since most people who eat a meal before bed tend to wake up feeling relatively full, he says.

Research

suggests balanced bedtime meals may also promote steady next-day blood sugar levels, which also helps with appetite regulation.

“It just easier for people people to eat at the end of the day, and this approach ensures your social life doesn’t take a hit,” he says.

4. Get your protein from lean food sources.

Mahogany chicken skewers

Anjelika Gretskaia

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Dietary protein is one of the

most important tools

in your weight-loss arsenal, partly because

you expend more energy digesting protein versus carbs and fat

, Dr. Seltzer says. But it’s often packaged with naturally-occurring fats that amp up the calories of each serving.

It’s why leaner protein sources like chicken breast, white fish, and low-fat dairy have fewer calories than alternatives like bacon and burgers. Greek yogurt, cheese, and cottage cheese also make smart choices.

5. Pair protein with sweets.

Stack of chocolate chip cookies and jar of milk

Flavia Morlachetti

When eaten by itself, candy and other sugary foods flood the bloodstream and clear out quickly, leaving you hungry again or tired, Dr. Seltzer explains.

Protein slows this the release of sugar

into the bloodstream so you can get your fix and feel satiated for longer.

6. Opt for carbs with higher fiber content.

A Young Woman Eating A Sandwich.

Elizabeth Fernandez

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Like protein, fiber

slows the rate

at which your body plows through carb calories so you feel full for longer and maintain

steadier blood sugar levels

, one reason why research consistently links fiber intake to weight loss. That means fibrous

whole grain bread tends to be a


better choice


than white bread

and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.

7. Drink more water.

Photo of a woman running while sun is setting

RICOWde

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Glass Water Infuser, LOCO MOTIVE, $15

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Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss, you can outsmart it by drinking more—particularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.

8. Imbibe just a little bit less.

Red Wine (on wooden background)

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Booze delivers seven calories per gram—more than carbs and protein (four calories per gram)—without filling you up or delivering essential nutrients. And because it chips away at your inhibitions, it makes those French fries at the bar look way better, and that late-night pizza stop a go.

In other words? “

Drinking makes you more likely to eat sh*t

,” Dr. Seltzer says, referring to

drunk foods

. At the same time, he stops short of asking patients to quit alcohol cold-turkey to lose weight. Plus,

research

suggests you don’t have to, as long as your intake is moderate—i.e., less than about a drink a day. “If you drink a glass of wine every night and notice you eat more afterward, eat less early to account for this,” he says. “Or, if you’re drinking four glasses of wine a week, drink three instead so you’ll won’t feel such a big difference.”

9. Make a real effort to manage stress.

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Ascent/PKS Media Inc.

recipes for dinner, drinks alcohol recipes, recipes easy, cooking recipes, cooking tips, survival food

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“Anytime you’re stressed, you probably go for food,” Dr. Seltzer says. (Have we met?!) That’s because cortisol, the stress hormone,

stokes your appetite

for sugary, fatty foods. No wonder it’s associated with higher body weight, according to a

2007 Obesity study

that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults’ hair.

It’s why no weight loss journey is complete without a stress-management tactic: Maybe it’s

meditation

,

calling your mom

after work, or chilling out with

music

. Just make sure it’s hunger, not stress, that leads you to the kitchen.

10. Sleep an extra 30 minutes a night.

image

Kirill Kedrinskiy



Poor sleep is associated with slower metabolism

, and the more you’re awake the more hours you have to eat,” Dr. Seltzer says. What’s more, the sleep deprivation activates the same brain receptors responsible for the marijuana munchies, according to a

2016 SLEEP study

.

11. Exercise—but not excessively.

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Although it’s way more fun to take up a tolerable activity (i.e., watching Netflix on the elliptical) than it is to drop tasty foods from your diet, “exercise won’t help you lose weight in one week,” Dr. Seltzer says.

After all, “resistance training might initially contribute a pound or two due to the body’s inflammatory response, and

people who do low-intensity exercise might burn calories, but they often end up eating more or subconsciously moving less throughout the day to conserve energy

,” he says—and

research

supports the theory.

Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. “Do what you like because it’s good for you,” Dr. Seltzer says, noting the way

exercise is awesome

for your heart, mental health, and more—and that not all measure of progress can be seen on the scale.

12. Have all the sex.

image

Guille Faingold

In what is perhaps the biggest buzzkill of all time,

sex doesn’t quite count as cardio

or burn a significant amount of calories: Women burn about

3.6 per minute

. “It’s still a good idea,” Dr. Seltzer says, citing the activity’s other benefits, like

increasing the output

of the neurotransmitters

serotonin

and

dopamine

, which naturally reduce food cravings.

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This is is a syndicated post. Read the original at www.cosmopolitan.com


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