I recently wrote a blog describing six ways to lose weight in a week. It was so popular that I decided to write a follow up. Instead of substituting these new techniques for the six original ways, use them in addition to those. You’ll notice a difference in as little as a week!
Have a full smoothie day. Substitute all of your meals for high protein smoothies for one day. Your smoothies should include a blend of whey and casein protein, which will keep you feeling full longer than either type of protein alone, a variety of fresh fruits and vegetables for nutrients, and a no or low calorie liquid, such as unsweetened almond milk or coconut milk, or water. Steer clear of anything sweetened or fruit juice. The smoothies should contain no more than 370 calories total and at least 20 grams of protein. This smoothie day will encourage your body to turn to stored fat for energy, while keeping your metabolism high. After the day is over, substitute 1-2 meals per day for a high protein smoothie for the rest of the week. Check out my smoothie page for recipe ideas that keep you feeling full.
Concentrate on your food. This will require making some time to purely focus on eating. Do not watch TV, talk on the phone, read, drive, or engage in any other distractions. Remember that it takes your body around 20 minutes to register that it has had enough to eat. Instead of finishing off your plate as quickly as possible to move onto the next activity, take time to breathe between bites. Notice the taste, smell, and texture of your food. Try eating the protein on your plate first as well, as that will be more immediately satisfying than the carbohydrates or fats you eat. Maybe you’ll find that you don’t need to finish off everything.
Drink only non-caloric beverages, and drink plenty of them. For beverages this week, fruit juices, sodas, lemonade, sports drinks, and bottled teas are all off limits. Water, water infused with fresh fruits and vegetables, and unsweetened teas and coffees, with just a tablespoon of non-fat milk, are permitted. Sip on water all day and set a goal of seven glasses per day if you are a woman and 12 if you are a man. Remember to drink water about half an hour prior to each meal.
Swap out processed foods for whole grain versions. Refined grains, including pasta, white rice, white flour, and most breads, have been stripped of their nutritional value during processing. They do little to satisfy hunger, spike blood sugar, and are mostly stored as fat in the body. In addition, eating too many refined grains is linked to insulin resistance, weight gain, and a raised risk of type 2 diabetes. Switch them out for their whole grain versions, including brown rice, quinoa, barley, amaranth, and bulgur. These whole grains contain fiber, antioxidants, vitamins, and minerals. I advise my patients to consume a half-cup of cooked whole grains per day. Can’t do without pasta? Try my low-calorie, high-protein version.
Fill up on fiber. Eating fiber-rich foods benefits your metabolism in several ways. For one, fiber reduces blood sugar and insulin levels following a meal. For another, fiber increases feelings of fullness, and delivers a slow stream of glucose to your brain over the course of several hours, reducing cravings and keeping your energy levels steady. Third, fiber-rich foods require more energy for your body to digest, raising your metabolic rate. Eat plenty of fiber this week from such sources as fruits, vegetables, legumes, and whole grains.
Take a walk. Do you exercise regularly, particularly with weights? Then keep doing what you’re doing, remembering that short, high intensity, strength training workouts are really effective for boosting your metabolism. However, if you are an exercise novice, ease your way into more high intensity workouts with heavier weights. Start by taking a brisk, 20-minute walk every day with light hand weights. You should maintain a pace that feels challenging and gets your heart rate up.
Sleep well. Go to sleep at the same time every night, and rise at the same time every morning, including during the weekend. You need between 7-9 uninterrupted hours per night. Why? Your body regulates its hunger and satiety hormones, repairs your muscles, and keeps your metabolism functioning at a healthy rate while you sleep. Not getting enough sleep leads to intense hunger pangs, poor self-control, and a slower metabolism.
