A panic seems to sweep the nation when the summer months approach. They creep up on you and you realise you havenโt been hitting the gym, havenโt been eating healthy, and youโre going to be on the beach in a week. Weโve compiled some essential weight loss tips, a one-week diet, and some nifty workouts tips to help you shed a few kilos in the short amount of time you have left.
1. Water is essential in weight loss. Ditch the sodas, the fruit juice, the alcohol, the chocolate milk, the Frappuccino, and replace them all with water. Not only does it have virtually no calories, but it cleanses your system, and it keeps you full for longer too.
2. Work out. Weโve pulled together a few little exercises that are especially useful, but really any exercise is good. You only have a week so make sure you try and fit in as much exercise as possible. Try and get in an hour a day, 2 hours if you have the time and willpower, and at least half an hour if thatโs all you can handle. Getting in even 15 minutes of exercise in the morning especially, can do wonders for your metabolism for the rest of the day.
3. Drink caffeine to boost your metabolism. Donโt chug five mugs of coffee a day, but drinking some caffeine before your workout will help give you energy.
4. Take B vitamins; they increase your energy, which will again help you with the working out part. B-12 in particular is great for boosting energy levels.ย
5. Drink green tea. It increases fat burning and metabolism. Plus, green tea contains antioxidants and other useful nutrients that are good for your overall health.
6. Cut the carbohydrates. Letโs be clear – your body does need carbs to function; they give it energy. However, large amounts contribute to weight gain, so for this week try and limit them as much as you can, or even eliminate them entirely. If you canโt cut them out, try and have your carb dose for the day in the morning and opt for wholegrain versions.
7. Eliminate fatty food. For this week, halt any intake of fatty, sugary, or processed foods. No McDonalds burgers, no pizza, chips, cookies, donuts, Mars bars, brownies, fries, etc. Unlike carbs, all these things basically have no nutritional value, and contain massive amounts of calories.
8. Focus on fruits, vegetables, and fish. Fish (especially salmon) is packed with nutrients, and fruits are great for your body and also help satisfy sweet cravings. However try and stay away from canned fruits, and fruits like mangos and grapes, which are higher in calories. Vegetables are great because they contain few calories, and a lot of fiber, which will help you stay fuller longer and will also help regulate your digestion.
9. Protein is always good for you, but try and focus more on poultry than red meats for this week. Chicken for instance, is low on fat and carbohydrates and has a good protein profile. Avoid eating the skin however as it contains quite a bit of fat.
10. My personal favourite: use smaller plates. Studies have shown that people who use smaller plates eat less than those who use larger plates. A small plate looks fuller with less food, and it tricks your brain into thinking youโre getting more food when youโre really not.
11. Switch sauces for spices. Youโd be surprised at how many invisible calories you consume in sauces, so try and replace them with spices, or just more natural and less fattening ingredients. Swop things like Caesar salad dressing for balsamic vinegar, and BBQ sauce for cayenne pepper.
