How to Flatten Your Belly in 10 Days
50 Slim-Down Secrets
Tips to jump-start your weight loss:
1.Remember the 25-25-50 rule: Fill your plate with 25% complex carbs (whole grains, beans, or root vegetables like sweet potatoes), 25% lean protein, and 50% vegetables
2.Don't skipmeals. This slows down your metabolism by 20% to 30% and could lead you to overeat later on.
3. a good breakfast. Research indicates that people who eat breakfast tend to consume fewer total calories throughout the day. A combo of high-fiber protein and carbs works best to keep you fuller longer (try high-fiber cereal with blueberries and milk, or eggs on an English muffin).
4.Get enough sleep. Studies have found that sleeping fewer than 8 hours a night is linked to a higher body mass index (BMI); lack of sleep influences hormones that regulate your appetite.
5.Cut back on simple carbs like white bread and sweets, which may cause spikes in blood sugar and lead to water retention and puffiness—not to mention a crash in energy levels.
6.Get picky about beef. Choose loin and ground beef that's at least 93% lean. Limit higher-fat "prime" or "select" cuts. (A 3-oz serving of rib eye, for example, has about 15 g fat, but a 3-oz lean sirloin steak has just 5).
7.Visualize portion sizes. A 4-oz serving of meat, chicken or fish is about the size of your palm. A 1-oz serving of cheese is the size of 4 dice. For more info on portions, check out mealsmatter.org
8.Put everything on a plate so you can see exactly how much you're eating.
9.Don't eat the same lunch (or breakfast or dinner) every day. Our bodies get used to the same foods—mixing it up will stoke your metabolism.
10.Rate your hunger on a scale of 1 (not at all hungry but could nibble) to 5 (famished); aim to eat only when you're in the 3 to 4 range.
11.Get competitive. Sign up for a weight-loss challenge (check out weightlosswars.com or health.discovery.com/national-body-challenge).
12.Plan a week's worth of healthy meals at a time, before you hit thegrocery store.
13.Make a list of lighter substitutions and post it on your fridge. For example, dip baked chips in salsa instead of nacho cheese and spread toast with jam instead of butter.
14.Keep a food emotion diary. Write down what you ate and how you felt while eating it to help pinpoint possible overeating triggers (stress, sadness, etc.).
15.Make an "eat plenty" list: foods that you can eat large quantities of without feeling the least bit guilty (plain air-popped popcorn, fresh veggies, etc.). Keep the list on your computer or in your kitchen.
16.Eat the right foods after exercising. Avoid a post-workout binge by deciding what you'll eat ahead of time (try yogurt with fruit and a few nuts, or a glass of skim or soy milk).
17.Find an online support system (like FoodFit.com) to help keep you motivated. Research published in the Journal of Consulting and Clinical Psychology found that people with weight-loss partners (online or in person) lost nearly twice as much weight as those who dieted alone.
18.Start a "have-done" list next to your "to-do" list to track all your diet accomplishments, big and small. Losing 1 pound, upping your daily fruit intake and weaning yourself from your late-night ice cream habit all count.
19.Make nothing totally off-limits. A study published in the journal Appetite found that labeling foods as "forbidden" can actually increase your cravings for them.
20.Pick a date to help you get motivated. Whether it's a reunion or beach vacation, think of a special event that you want to lose weight for and aim to take off a reasonable amount by then. (Shedding 1 to 2 pounds a week is the safest way to go.)
Spice it up and cut calories:
21.Instead of sautéing green beans in butter, steam them and season with spices such as cumin and turmeric, then drizzle on 1 tsp olive oil.
22.Sprinkle chili or red pepper flakes on corn rather than using butter.
23.Toss some ginger and lemon zest onto cooked carrots instead of glazing them in honey.
24.Cook sage, thyme and lemongrass into your rice instead of frying it in soy sauce.
25.Sprinkle rosemary and minced garlic onto eggplant before grilling instead of topping it with marinara sauce and cheese.
26.Add grated orange zest and cinnamon to roasted butternut squash, and skip the butter and brown sugar.
27.Instead of marinating red peppers and onions in oil and vinegar, spray them with nonstick spray and season with oregano, paprika and pepper before grilling.
28.Dust Brussels sprouts with mustard seeds and onion flakes instead of adding butter.
29.Try imitation bacon bits and chives on your baked potato instead of sour cream.
30.Put a dash of garlic salt and basil on an oven-cooked tomato instead of frying it in bread crumbs.
31.Squeeze lemon juice onto spinach or broccoli instead of slathering on butter.
Is it really worth it? Here's how much you'll have to exercise to burn it off:
32.Medium movie-size butter popcorn:1,150 calBurn it off by:Running for about 2 hours
33.Chicken potpie:740 calBurn it off by:Jumping rope for about an hour
34.5-oz prime rib:605 calBurn it off by:Swimming freestyle at a slow-to-moderate pace for 75 minutes
35.Slice of birthday cake:340 calBurn it off by:Working out on an elliptical trainer for a half-hour at moderate pace
36.Snickers bar:270 calBurn it off by:Biking for a half-hour at moderate pace
Our favorite lowfat recipes under 300 calories:
37.TOMATO ARTICHOKE CHICKEN(serves 4; 286 cal per serving)
Mix 2 Tbsp all-purpose flour, 1/2 tsp salt and 1/4 tsp pepper in a gallon-size plastic ziptop bag. Add 4 boneless, skinless chicken breasts (about 5 oz each, tenderloins removed), close bag and shake to coat chicken evenly. Heat 1 Tbsp oil in a large nonstick skillet over medium heat. Add chicken and 8 minutes or until cooked through. Remove to a platter and cover to keep warm. Using same skillet, bring to a simmer 1 can (14 1/2 oz) diced tomatoes with basil, garlic and oregano; 1 can (13.75 oz) artichoke hearts, sliced; and 1/4 cup balsamic vinegar. Cook 3 minutes. Spoon on chicken; sprinkle with 1/2 cup shredded mozzarella.
38.GRILLED SWEET ONION AND CHEDDAR PIZZA(serves 6; 273 cal per serving)
Heat outdoor grill. Unroll 1 tube (13.8 oz) refrigerated pizza crust on abakingsheet lined with nonstick foil; press into a rectangle. Coat dough and 1 medium onion, sliced, with nonstick spray. Grill onion 10 minutes or until tender, then remove. Invert dough on grill; peel off foil. Grill 1 minute until bottom is lightly browned. Turn crust over and spread with 1 can (8 oz) tomato sauce; top with onion and 1 1/4 cups shredded Cheddar. Cover and grill 2 minutes until cheese melts. Sprinkle with chopped parsley.
39.SCALLOPS WITH CREAMY PESTO(serves 4; 268 cal per serving)
Heat 1 1/2 tsp oil in a nonstick skillet over medium-high heat. Add 1 1/2 lb sea scallops, patted dry, and cook, turning once, 4 minutes or until golden and just barely opaque at centers. Remove to a plate. Off heat, add 1⁄3 cup refrigerated prepared pesto and 2 Tbsp heavy (whipping) cream to skillet; stir to blend. Spoon pesto-cream sauce onto serving plates and top with scallops.
40.SIRLOIN STEAK WITH GOLDEN ONIONS(serves 4; 194 cal per serving)
Coat a nonstick skillet with nonstick spray; heat on medium-high. Sprinkle 1 lb boneless sirloin steak, fat trimmed, with 1/2 tsp each salt and pepper. Add to skillet. Scatter 2 medium onions, sliced, around steak. Cook, turning steak once and stirring onions often, 12 minutes or until steak is medium-rare and onions are tender. Transfer steak to cutting board; let stand 5 minutes. Meanwhile, combine 1/2 cup reduced-fat sour cream, 2 Tbsp each prepared horseradish and sliced scallions, and 1/4 tsp each pepper and sugar in a bowl. Slice steak thinly against the grain. Serve with the horseradish sauce.
Smart fast-food switches:
41.Applebee'sInstead of Grilled Steak Caesar Salad1,190 calories, order this: Low Fat Blackened Chicken Salad425 calories
42.Dairy QueenInstead of Medium Chocolate Malt Milkshake870 calories, order this: DQ Chocolate Soft Serve (1⁄2 cup)150 calories
43.Denny'sInstead of FabulousFrench ToastPlatter1,260 calories, order this: Buttermilk Pancakes410 calories
44.Taco BellInstead of Grilled Stuffed Chicken Burrito640 calories, order this: Fresco Ranchero Chicken Soft Taco170 calories
45. Pizza HutInstead of Slice of the Stuffed Crust Meat Lover's pizza520 calories, order this: Slice of the Fit nDeliciouswith ham, red onion and mushroom160 calories
46.Olive GardenInstead of Spaghetti & Meatballs1,260 calories, order this: Linguine alla Marinara550 calories
47.Burger KingInstead of TenderCrisp Chicken Sandwich with mayo790 calories, order this: 5-piece Chicken Tenders210 calories
48.StarbucksInstead of Grande Mocha Frappuccino Blended Coffee with whipped cream380 calories, order this: Grande Skinny Mocha, no whipped cream130 calories
49.SubwayInstead of Tuna 6-inch sub530 calories, order this: Veggie Delite 6-inch sub230 calories
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