Cosmo
has come up with a fat-torching plan that really will subtract up to 5 pounds
from your bod in seven days — without starvation, bizarre supplements, or
cutting out entire food groups. How? It's all about small sacrifices combined
with specific techniques. And rather than giving you a one-size-fits-all
regimen, we figure you're more likely to stick with the plan if you pick the
eating and exercise strategies that fit your lifestyle.
So choose at least four of the nutritionist- and fitness
expert-backed tips that follow, and vow to work them into your schedule for
seven days straight. If you feel ambitious, tack on a few more. The more you
pick, the more weight you'll lose. If you start now, by this time next week,
you'll look and feel way lighter.
1.
Drink
Mainly Water
A sports or energy drink, fruit smoothie, or light
beer — each serving contains about 100 calories. Yet these beverages don't
satisfy you the way 100 calories of food does, so they're a waste. Other
liquids may be high in sodium and carbohydrates, which trick your body into
retaining water, puffing you out.
Water, on the other hand, has zero calories and
carbs and little to no sodium, making it the perfect slim-down drink. And
strangely, it actually helps flush out excess water weight as well as
jump-starts your metabolism. If it's just too boring, add lemon wedges or mint
leaves.
2.
Ban
White Bread and Pasta
Cutting out all white grain products — such as white
rice, spaghetti, sandwich rolls — will instantly slim you down because the
simple carbs in these foods cause bloating, especially around your belly.
"Simple carbohydrates wreak havoc on your weight because they're digested
very quickly, leaving you hungry and more likely to overeat later," says
Jana Klauer, M.D., author of The Park
Avenue Nutritionist's Plan.
To go a step further, instead of replacing them with
healthier yet still bloat-triggering whole-grain bread products, substitute
vegetables for the week. This way, a chicken sandwich becomes chicken salad,
and chips and dip turn into carrots and dip. The complex carbs from vegetables
are digested more slowly, so you remain full longer. And because veggies are
mostly water, they also help flush out excess water weight.
3.
Do
Cardio 30 Minutes a Day
Any workout that gets your heart rate up will burn
calories. But you'll use more calories if you pick a cardio routine that
engages multiple muscles simultaneously, says Wendy Larkin, personal-training
manager at Crunch's Polk Street gym, in San Francisco.
Three to consider: spinning, cardio kickboxing, and
boot-camp workouts. Half an hour of each torches 200 to 300 calories while
toning up your arms, legs, and core so everything appears sleeker and tighter.
You'll burn even more calories per session if your
workout incorporates interval training: alternating short bursts of intense
cardio with slower activity. Experts aren't sure why it works, but trainers
swear by it.
4.
Drink
Coffee an Hour Before Working Out
This is the one exception to the stick-to-water-only
rule: Just as a coffee run makes your morning at work more productive, a
pre-exercise cup of java with a splash of skim milk (about 11 calories) or
black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories
without realizing you're pushing yourself harder."
5.
Have
Nightly You-on-Top Sex
Not that you needed an excuse to hook up with your
guy every night, but the fact is, this position is a fat blaster. Being on top
means you do the rocking, and the more active you are, the more calories you
burn — up to 144 for 30 minutes.
Sex also pumps levels of feel-good
neurotransmitters, endorphins, helping you ride out food cravings. Get on top
in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and
butt muscles an extra push.
6.
Do
36 Push-Ups and Lunges Every Other Day
These gym-class staples will help sculpt muscle, so
you'll sport a more streamlined appearance. Do three sets of 12 of each
exercise every other day. "Push-ups target your upper body, while lunges
work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your
back and legs remain in a straight line during your push-ups; it'll improve
muscle tone. Also, you can build even more muscle with the lunges if you hold
free weights in each hand while doing them.
7. Sleep 30 Minutes More a Night
That extra half an hour, whether you sleep 5 hours
or 8, can refresh you enough that you will make better food choices (in other
words, no quick sugar fix for breakfast in search of energy) and won't feel
lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to
8 hours is best) also boosts your metabolism. And since your body builds muscle
while you snooze, getting zzz's equals better muscle tone.
8.
Make
One Food Sacrifice
Cutting out one indulgence — such as the chips you
have with lunch or the chocolate dessert you eat after dinner — can subtract a
few hundred calories from your diet, which translates into less flab, says
Blum. "Your body won't even notice their absence."
9.
Don't
Let the Camera Add Pounds
Push your chin forward, hold your arms away from
your body, and turn slightly sideways from the camera with one foot in front of
the other.
10.
GET
THINNER IN HOURS
Really. These slenderizing effects may not be permanent,
but they'll help you look hotter in your skinniest jeans on very short notice.
11.
Eat
Salmon for Lunch
It's packed with nutrients that build muscle tone
and give your skin a healthy glow. Some nutritionists claim that consuming a
portion (doesn't matter how it's cooked) may immediately make your face look a
bit more contoured.
12.
Stand
Up Straight
Keeping your spine rigid and your shoulders back
while sucking in your belly toward your spine gives you a slimmer, more
streamlined middle.
13.
Do
Squats and Sit-Ups
Bodybuilders use this technique before competitions
because it adds definition to muscle. Do three sets of 12 of each exercise to
tighten your abs, butt, and legs temporarily.
14.
Pop
an Antigas Pill
Take one of these chewable tablets, sold
over-the-counter at drugstores, to relieve bloating in your abdomen and break
up gas bubbles in your digestive track, leaving you with a flatter tummy.
