Drink only water. One way to get rid of those pesky extra calories is to stop drinking anything but water[1].
Sports drinks, sodas and alcoholic beverages don't satisfy hunger and just add empty calories.
Even diet drinks can have negative consequences on your weight. Research has shown that diet soda is linked to weight gain[2].
Drinking two 8 oz. glasses of water before each meal will help you to fill up your stomach so that you don't overeat[3].
Purchase a refillable water bottle and bring it with you wherever you go. That way, you can continue to hydrate yourself throughout the day without going for sugary drinks or sodas.
Stop eating white grains and dairy products. By eliminating foods that cause bloating, you will be able to look skinnier in no time[4].
Carbs cause bloating, especially around your stomach where it will be most visible.
Simple carbs are also easier to digest, so they leave you hungrier even though you've consumed plenty of calories.
Dairy can also cause bloating, especially for those with lactose intolerances or allergies[5]. Look for dairy-free products when you're grocery shopping. If you can't live without cheese, there are soy-based substitutes that you can use to curb your cravings.
Eat fiber. Having a lot of fiber in your diet helps you feel full sooner and for a longer period of time. It also moves fat through the digestive system so that less of it is absorbed into your body[6].
Swap out your morning bowl of cereal with oatmeal or some fat-free yogurt sprinkled with flaxseed instead.
Instead of pasta, add fiber rich foods like lentils, dry beans and vegetables to your diet.
Eat plenty of vegetables. Complex carbs in vegetables are digested more slowly than the carbohydrates in pizza and bread[1].
Vegetables also have a lot of water, so they help get rid of excess water weight.
Because vegetables are high in volume but low in calories, eating them will help you feel full faster while consuming less calories overall.
Skip dessert. Not only does dessert usually add extra calories when you are already satisfied and full, the high amounts of sugars and carbs can also lead to bloating[7].
If you have a craving for something sweet, opt for fruit or a small square of dark chocolate instead.
Avoid places that can trigger your sugar cravings such as your favorite bakery, restaurant, the bakery section of the grocery store, or the candy section of the drugstore.
Slow down when you eat. When you lead a busy lifestyle, you often end up wolfing down food in your car, at your desk or while standing. This doesn't allow your body to let you know when it's full[8]
When you eat slower, you give your brain the time to communicate with your stomach and tell you that it's time to stop eating.
When you feel satisfied with your meal, stop eating.
Restrict calories. In order to lose weight you need to remove calories from your diet responsibly.
A reasonable caloric goal for each day is about 1,200-1,500 in order to steadily lose weight[9].
Even though you're cutting calories, it is important to make sure that you are still getting the nutrients you need. Cut out foods that don't offer many nutrients (sugary drinks, desserts, and junk food) and make room for fresh vegetables, fruits, and lean meats.
If you cut your calorie intake too severely, your body will go into starvation mode and store more fat.
Do cardio exercises. Doing a cardio exercise that gets your heart rate up is the best way to lose calories and shed the pounds. You will want to be consistent and work out every single day if you want to drop the weight in a week[10].
Choose a cardio exercise like running, swimming, biking or using the elliptical.
To keep yourself motivated, set an alarm for a time to go to the gym or start exercising. This will integrate the exercise into your schedule and remind you to go.
Ask a friend to work out with you. Going to the gym or jogging is easier when you have someone with you to hold you accountable. It also makes exercise more enjoyable.
In order to burn calories faster, you'll want to increase the intensity of your workout. If you're on an elliptical or treadmill, bring up the incline and level of your workout.
Cardio exercises are most effective when they are 40-60 minutes long[11]. Set aside about an hour to work out each day.
Do interval training. Interval training is the practice of alternating short bursts of intense activity with intervals of less intense activity as you're working out. Interval training helps you to burn more calories as you work out[12].
Integrate integral training into your existing workout. For example, if you like to job lightly, insert short bursts of sprinting into your workout. If you use an elliptical, set it up so that every 5-10 minutes, the level of your workout goes up.
Interval training improves cardiovascular fitness and also increases the body's ability to burn fat[13].
3Do push-ups and lunges. Doing a few sets of push-ups and lunges every other day will help tone your muscles and make you look skinnier at the end of the week[1].
If you are going to be wearing something that reveals your upper body (a bikini top or a strapless dress), do more push-ups. They will target your upper body and make your arms and shoulders look more toned.
If you are going to be wearing something that reveals your lower body (shorts or a skirt), doing lunges will firm up your butt, hips and thighs.
4Take the stairs. Try to incorporate as much exercise as you can into your daily life so that you can continue burning calories and toning your muscles.
Take away the lazy shortcuts. For example, if you usually take the elevator, start taking the stairs. If you drive to the post office even though it's a block away, walk instead. If the lights are on in the kitchen, get up and turn them off instead of asking your spouse to do it.
EditTips
Avoid chocolate and crisps.
Try to eat a meal about the size of your fist. If you are still hungry, drink water.
Crunches, obliques, and squats will help you achieve your body do 50-100 per day.
Don't starve yourself, but try to cut down on unhealthy foods.
It's important to get a good healthy meal. Don't starve yourself!
Don't push yourself too hard, make sure you know your limits and use that knowledge to your advantage. If you know you can only do 40 push ups, aim for 41 or 42. Even though it's a small step, it's still a step in the right direction.
Don't eat within three hours of bed time. Eating food before going to sleep will prohibit the calories from food being burnt.
Drink lots of water. You may think you are hungry, but really you might be thirsty. Remember to drink a glass of water half an hour before eating, it will cut down your appetite.
When you are full, stop eating. Never force yourself to finish the food on your plate.
Plan your meals out in advance for the week and do all your grocery shopping at once. That way, if you get any cravings for unhealthy food, you can eat something healthy that you have at home instead.
Show 2 more tips
Get enough sleep during the week so that you don't experience cravings the next day. Research shows that when you don't get enough sleep, your leptin levels go down and you want more food[14].
EditWarnings
Restricting too many calories can be dangerous for your health. Remember to stay within a healthy range for your body type.
If you find yourself getting dizzy or lightheaded when you are working out, you should sit down, drink water, and eat something. Do not push yourself too hard.
EditThings You'll Need
Fresh produce
Fiber rich foods
A water bottle
A gym membership (optional)
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