Drop 7 pounds in 7 days
posted on 1/02/2014 1:00:00 AM
Jump-start your weight loss by shedding 3kg in one week
Source Url: http://www.mensmuscleandhealth.com.au/NUTRITION/tabid/4868/entryid/1321/Drop-7-pounds-in-7-days.aspx
By Glen Peterson
Experts say that crash diets don’t work, but last year Americans spent 74 billion dollars trying to drop weight fast. Someone must be getting results from cutting calories. “Diets don’t work for the long haul,” says Jim White, RD, owner of Jim White Fitness and Nutrition Studios in Virginia Beach, Virginia, and spokesperson for the American Dietetic Association. But they are a good way to jump-start a weight loss regimen. “People are motivated by results,” says White. Sometimes it takes losing 2-5kg in a week to motivate people to change the way they eat and get healthy.
If you’re looking to drop weight in a hurry, this diet is for you: It cuts calories without going too low. “Avoid any diet that suggests going under 1,200 calories a day,” says White. Starvation diets slow your metabolism and cause your body to hold onto its fat stores. Extremely low-calorie diets will also leave you depleted of energy and unable to complete a good workout. “If you eat less than 1,200 calories, you’re not getting enough nutrients to maintain good health,” says White. Stay on a restrictive diet for long enough and you can do permanent damage to your metabolism, teeth, hair and overall health.
In addition to cutting calories, this diet helps you shed weight by reducing your carbohydrate intake. “Cutting back on carbs is the best way to get that ripped look,” says Tim Cook, owner of TLC Fitness Services in Mooresville, Indiana. Carbohydrates can cause the body to retain water.When you reduce your carb intake, you shed water weight and avoid bloating. The muscles you have will look more chiseled and defined.
But while cutting back on carbohydrates is good, avoiding them completely isn’t. “You need some carbs for energy,” says Cook. This diet eliminates starchy carbs and focuses on fruits and veggies for a low-calorie boost.
The last key component to dropping pounds in a hurry is to eat often. “Eating small, frequent meals is key,” says White. The following diet suggests six minimeals a day. Eating often keeps your metabolism revved and prevents you from getting too hungry. “If you never let yourself get hungry, you won’t be as likely to overeat,” says Cook.
What to Drink
High-calorie beverages like alcohol, soft drink and juice are off limits when it comes to diet crunch time. Instead, focus on drinking water - a lot of water. You should drink at least eight glasses (2 litres) a day. Add 500ml for every 500ml of sweat lost during exercise. “If you are even mildly dehydrated, your metabolism slows,” says White.
Dehydration can also cause you to lose strength and aerobic capacity. Drinking lots of water has another weight loss boost. “If you have a glass of water before a meal, you won’t be as hungry,” says White. Tired of water? You can also have green tea and the occasional cup of coffee. Not only are both zero-calorie drinks but they have also been proven to have mild thermogenic effects. The catechin polyphenols in green tea extract are believed to alter the body’s use of norepinephrine, a chemical transmitter in the nervous system, to increase the rate of calorie-burning. In some studies, green tea has been shown to increase the body’s metabolism by almost five per cent.
While coffee’s metabolic effects aren’t as grand as green tea, java may boost the metabolism slightly, and its caffeine factor has a mild appetite-suppressing effect. Drinking coffee before a workout may help you train harder and longer, which can, in turn, help you burn more calories. Just don’t drink too much coffee: too much caffeine raises the body’s cortisol levels. Cortisol is the stress hormone that causes the body to store fat in the waist and abdomen region.
Our advice: Drink mostly water, a coffee in the morning and a few cups of green tea throughout the day.
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