SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)
The days are getting longer, the weather warmer. It can mean just one thing -- only four weeks left to get in shape for the beach! Don't panic: This plan is built on five simple and proven guidelines.
Eat! If you exercise and consume fewer than 1,500 calories a day, it will be too hard to get all the nutrients you need. Plus, you'll be ravenous. (Follow our plan exactly and you won't have that problem.)
Get the right mix of carbs, fats, and protein. The most effective combo for dropping pounds fast is one that is high in whole grains, vegetables, and fruits, contains mostly unsaturated fats from olive oil or nuts, and provides a healthy dose of extra-lean protein from dairy, legumes, soy, fish, and lean meat. Our plan is perfect.
Temper your expectations. Dropping one to two pounds a week ensures that you lose fat, not muscle.
Stay real. Every plate in this plan is piled high with vegetables and fruits and moderate amounts of whole grains, legumes, extra-lean meat or fish, nonfat milk or yogurt, and other "real" (i.e., unprocessed) foods.
Exercise. A combo of cardio and strength training is best. In just one month, you'll lose five pounds -- that's half a dress size (and at least a whole bathing-suit size). Follow the plan longer and you can lose all the weight you want.
394 calories, 23 percent fat (10.5g, 3.14g saturated), 60 percent carbs (63g), 17 percent protein (17g), 6.7g fiber, 359mg calcium, 111mcg folic acid, 4.3mg iron.
In a blender or food processor, blend together:
499 calories, 24 percent fat (13.5g, 4.8g saturated), 57 percent carbs (75.9g), 19 percent protein (25g), 9.3g fiber, 431mg calcium, 159mcg folic acid, 4.4mg iron.
599 calories, 25 percent fat (17g, 4g saturated), 51 percent carbs (79.6g), 24 percent protein (37.4g), 12.1g fiber, 243mg calcium, 225mcg folic acid, 8mg iron.
Add one snack on the days you exercise.Add one snack on the days you exercise:
If you have only 72 hours to fit into that slightly tight skirt, further slim your tummy with these strategies:
Originally published in Fitness magazine, June 2006.