How
low can you go? Generally, not lower than 1,200 calories per day, say
weight-loss experts, including Jean Harvey-Berino, Ph.D., chair of
the University of Vermont’s Nutrition & Food Sciences
Department and co-author of The
EatingWell Diet.
But for a quick fix, you could shave off a few more—going
absolutely no lower than 800 calories—for up to three days (no
longer), Harvey-Berino told nutritionist and Eating Well advisor
Rachel Johnson, Ph.D., R.D. Harvey-Berino also suggests creating
rules that add structure—essentially creating your own diet plan.
1.
Nix Alcohol: A
5-ounce glass of wine or light beer generally packs about 100
calories. Consumed every day for one year, 100 extra calories adds up
to a 10-pound weight gain.
2.
Have a Salad Every Day for Lunch: I’m
talking a big salad with loads of fiber-rich vegetables, topped with
a little lean protein: chicken, salmon or baked tofu. Research
suggests that both fiber and protein are particularly satisfying.
3.
Eat Every 3 or 4 Hours: When
you’re cutting calories, it’s important to spread them out so
that you don’t get too hungry. I find that having a meal or snack
every few hours keeps my hunger in check. Keep in mind, though: the
more frequently you eat, the lower in calories your snack should be.
Good choices: an apple and a few almonds or some raw veggies with a
few tablespoons of hummus.
4.
Chew on sugar-free mint gum after
a meal: Mint flavors send signals to your brain that it’s time to
stop eating.
5.
Snack on pistachios instead
of pretzels.
6.
Eat more avocados: They’re
loaded with the kind of healthy fats you need to keep your body
burning fat.
7.
Get a Dog: (Or
borrow your girlfriend’s.) Taking Fido for a walk 20 minutes a day
can help you shed 14 pounds a year.
8. Combine cardio
and weights: Try
jumping rope between sets, or string together some exercises into the
circuits
9.
Get off the couch: do
quick sets of push-ups, sit-ups, or jumping jacks during the
commercial breaks of your favorite TV shows.
10.
Don’t quit cold turkey on
your favorite foods: You’ll be more apt to fall off the wagon.
11.
Load up on fiber: Lentils,
beans, edamame, and pears are all great sources.
12.
Stash sweets in out-of-sight places: like on high shelves or deep inside your cupboards.
13.
Get at least seven hours of rest: Sleep
deprivation can wreak havoc on your metabolism.
14.
Train with a buddy: especially one who's stronger—he/she’ll push you to work harder.
15.
Brush your teeth before bed—shirtless: You'll
see your progress in the mirror and get psyched to work out the next
morning.
16.
When eating out,
ask for sauces on the side. You’ll eat less—and save tons of
calories.
17.
Don't hold on: The
guys on the cardio machines who hold onto the frame are usually out
of shape. That's not an accident.
