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THE 7 DAY SLIM DOWN!

We’re all starting the 7 Day Slim Down together on Monday, June 25th for the last week of your BIKINI SERIES! Let’s keep each other accountable and motivated. We’ll reach new heights and do it all TOGETHER!

Ready to banish bloat and feel your leanest ever? Karena and I designed this 7-day program as part of the Tone It Up Nutrition Program to help you get ready for a big event, getaway, date night, girls’ night out, or simply to feel confident and radiant for the most important person: YOU!! We do it before a big photo or video shoot like the Bikini Series!

This isn’t your main lifestyle TIU plan; it’s a shorter program for special occasions that helps you tone up and de-bloat. That’s why it’s available exclusively with the Nutrition Program, so you can maintain your results with the plan. This is the perfect time to do the Slim Down — you have achieved so much so far in the Bikini Series and this program will take your results to the next level and help you finish super strong!

We’ll all be checking in on Instagram and holding each other accountable with the hashtag #7DaySlimDown!

***Members of the Tone It Up Nutrition Program, you’ve already been following your Bikini Meal Plan and rocking it!! We’ve made it easy for you! Karena and I designed week 8 of your meal plan to follow the 7 Day Slim Down guidelines. All you have to do is keep going with your meal plan and you’ll see those incredible results!! (You can also find the 7 Day Slim Down plan under “MY TIU’ on ToneItUp.com.)

New to the 7 Day Slim Down? Get ready for jaw-dropping results!!

✓ Boost your metabolism

✓ Banish bloat

✓ Make those muscles you sculpted POP

✓ Feel the most light & energized ever…all while eating delicious whole foods ~ muffins and desserts included 😉

See these amazing 7 Day Slim Down transformations from our gorgeous members!

You’re Going To Feel Your Absolute Best…Glowing, Confident, And Gorgeous!

When you join the Tone It Up Nutrition Program, here’s everything you’ll receive right away!

✓ Tone It Up Nutrition Plan

✓ 8 Week Bikini Meal Plan

✓ Full Grocery Lists

✓ Wedding Edition

✓ Weekly Member Only Tips & Newsletter

✓Access to more than 2,000 recipes

✓ All Editions of the Plan!

We know life throws some crazy curveballs- we want to be that consistent thing you can always come back to and rely on. Tone It Up is a family, a community, and a support system. We’re always here for you!

You’ll be eating nutritious foods including our member faves- pancakes, waffles, decadent smoothies, muffins, cookies and rosé. YES WAY ROSÉ!

Success with the Tone It Up Nutrition Program!

“I know a lot of you have been debating doing the TIU 7 Day Slim Down, so I wanted to repost my #TIUchallenge results from last year. If you were successful in your goals this challenge, raised your fitness, and packed on muscle, the next 7 days will bring your hard work to the surface. TRUST ME!” – Yassi

Happy Wednesday! I’m on day 3 of the Tone It Up 7 Day Slim Down which is actually my 3rd “official” time doing the slim down challenge. Luckily I have a few friends doing it with me so I’ve had a lot of text support. Basically it’s a whole week of clean eating. While I know I’ll make a few exceptions here and there, I’m trying to stick with it as best I can!

The biggest challenge I have is finding lean protein sources. As a vegetarian, many protein sources tend to also be a starch or a grain so I try to balance things out with lots of green veggies.

For breakfast, I had a bowl of Greek yogurt with frozen blueberries. Most of the Tone It Up suggestions are egg-based but I’m not much of an egg fan so I decided to use Greek yogurt to get in some protein.

Around 10:30 I munched on a pear at my desk. I was going to go for an apple but I thought a pear might be less crunchy. I always get self conscious when I’m eating at my desk since it’s often really quiet!


For lunch, I had a giant salad with veggies, black beans, feta and chickpeas. I also had a few crackers on the side to round this out. Technically feta + crackers aren’t on the plan but hey, I need some wiggle room.

Later in the afternoon I had one of these crunchy Think Thin bars to hold me over until dinner. I was going on a run with a friend after work so I wanted to have enough energy!

Once I got back from my run, I made a huge kale salad with garlic tahini dressing. (The dressing is tahini, nutritional yeast, garlic, lemon juice, & liquid aminos, so it does have a decent amount of protein in it!) I also sprinkled a few almonds on top. My plan was to have this with a veggie burger that I picked up from Trader Joe’s but the veggie burger was not very good. So much for trying something new!

I kept myself busy in the evening to resist snacking. I’ve been trying to drink more tea to keep myself busy and prevent a lot of boredom-snacking. Alex has been learning the piano so that’s been a fun distraction. I used to teach piano lessons in college so it’s nice having a “student” again. 😉

If you want to see my first round of the 7 Day Slim Down a few years ago, when I was a bit more strict, check out this 7 Day Slim Down Recap:

While I’m not a fan of “diets” I do like that this plan emphasizes real foods, less sugar, & more veggies. It’s kind of a nice reset button when I’ve gone to Sweet Frog 3x in one week. (Uh, not that I did that last week…)

What’s your favorite thing to eat for breakfast?

I’m linking up with Arman for What I Ate Wednesday!

Detox tea and cozy self-care time: my TIU 5-Day Detox in a nutshell.

Well before I got into fitness, I had always viewed the start of the new year as a chance to do a “detox” or kick-start the year with a “healthy” diet. Whether that was coaxing a resentful boyfriend into doing a juice cleanse together for three days (we broke up, it’s fine) or trying to eliminate food groups for a week, none of these things that were intended to be healthful actually made my body feel good. In fact, I felt pretty terrible and, chiefly, really deprived.

This year, though, I tried a new kind of New Year’s cleanse — one that didn’t make me feel deprived or cheated, one that didn’t leave my stomach with hunger pangs and grumbling: the Tone It Up 5-Day Detox. And while it was only five days, it was way better than my one- and three-day juice cleanses, and I learned so much about what makes a diet successful. I also felt so comfortable with the plan that I decided to keep it going for another five days!

A peek at the breakfasts on the plan.

I’ve been a huge fan of the Tone It Up nutrition program, community, and brand since I was first introduced to it at the TIU retreat in 2016. Since then, I’ve followed the different challenges, tried so many recipes, and implemented many aspects of each into my everyday eating. That said, of all the challenges and programs I’ve tried, this short-and-sweet New Year’s detox was my most successful. Here are a few reasons I loved the diet and some things I learned from the experience.

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The Length

I feel like this comes down to psychology; in my experience, longer diets give you a mindset that there’s built-in room for error. If you’re on an eight-week plan, a brownie one day or a piece of pizza twice isn’t going to ruin the overall plan. But you’re much more likely to really stick to a plan’s guidelines if you’re only doing it for five days. Each day and each choice becomes more valuable when the plan is so brief.

Oftentimes with New Year’s resolutions, we bite off more than we can chew and set goals that are unattainable, setting ourselves up for failure. Starting Jan. 1 with a two-month plan can feel discouraging, but by keeping it realistic, we feel (and we are!) much more in control of our results.

The Meals

My favorite part about the detox was that it was foods I already enjoy eating: frosty mango ginger green smoothies, deliciously filling and flavorful soup, and tasty chia pudding or dark chocolate for dessert (yes, I said dessert). It’s important on any kind of diet that you actually eat foods you enjoy. Keep experimenting with new recipes and meals until you find what sticks. The recipes on a diet plan may surprise you!

The coconut protein macaroons were so good!

This specific plan has you on five meals a day, plus green tea or coffee in the morning (and a cleansing “mocktail” for your metabolism), with optional dessert (read: I took that option), plenty of water (the goal was 90 ounces per day), and calorie add-ons for those who need a little more. I felt so full. When you’re constantly eating and drinking, it’s hard to feel hungry or like you need to snack on something.

Of note: though you’re eating all day long, you’re not consuming dairy, added sugar, alcohol, fried food, prepackaged food, processed food, or grains. And I know this will sound wild, but I honestly didn’t miss or crave any of those foods because I was so satisfied with what I was eating.

The Prep

The biggest thing I took away from this is that preparation really is the key to everything. This plan gives you an exhaustive list of what to buy, what to stock your fridge with, what is and isn’t “approved” for the week, and exactly what to eat and when, with extra recipes to swap in if you want to customize it.

I’m obsessed with this smoothie. And making smoothie packs ahead of time made life even easier!

The prep at the beginning of the week includes making a big batch of soup, lots of chia pudding, macaroons for midmorning snacks (known as “M2” on the plan), and chopped-up salads that you can store in your fridge and take with you to the office. This made the five days so much easier. I never had to wonder what I was going to eat for each meal.

The No-Booze Thing

I’ve said it before, but cutting back on alcohol has been one of the most transformative parts of my personal health journey. Though the standard TIU plan doesn’t eliminate alcohol (in fact, they’re big fans of wine . . . in moderation!), the five-day detox does. And if you can’t go for a full-on dry January, you can absolutely do five days without booze — trust me.

The result? Elimination of empty, superfluous calories, no hangovers to prevent morning workouts, a lighter-feeling body, more energy, and clearer skin.

The Workouts

The 5-Day Detox has a list of daily moves for each day (no equipment and easy to do at home), plus suggested workouts you can do on the Studio Tone It Up app. I also supplemented my own workouts, including SoulCycle (five times), Core40 Megaformer, and a toning class at The Assembly (a new wellness space in SF).

I may have personally overdone it on the cardio a little bit (sometimes too much cardio actually upsets my stomach and that definitely was the case on day five of the week), but other than that, I was feeling strong and energized!

The Life Detox

My favorite part of the plan was the call to declutter and “detox” areas of your life. During the week, you’re tasked to keep your conversations light and positive, organize your workout clothes, closet, pantry, and refrigerator, set intentions, make your bed daily, get extra sleep, drink more water, and create a bedtime routine with minimal tech time.

Sipping on soup for M4 in between loads of laundry. Best way to kick off the new year!

I took this as a chance to unpack from my holiday travels, finish my KonMari session on my dresser, do a ton of laundry, and really hit the pause button for myself. In fact, I took one whole day at the end of the detox to take off my Apple Watch, put my phone on “Do Not Disturb,” and organize like crazy (in addition to some journaling!). It felt so good to check things off my list and get my life organized.

The Results

Usually at the end of a program or diet, I’m like, “Hell yeah, I did it! Time for waffles.” While I did in fact have a waffle after I finished the 5-Day Detox, I also jumped right back into the plan.

My skin has been completely clear, my energy has slightly boosted, and I definitely feel a tiny bit slimmer and more toned. I don’t weigh myself, but I feel really confident with my body’s results.

I won’t sugarcoat it though — the prep is hard work. It definitely took me a good amount of time (and I had my groceries delivered!) to cook the soup, bake the macaroons and chicken, whip the chia pudding, and make smoothie and salad packs. Then came the cleanup.

All that said, the work was well worth the results. I learned I have the capacity to eat healthy even more than I already do — without feeling like I’m missing out — with just a little more planning. If I made a meal schedule for myself every week, I could save money on takeout and to-go lunches at work and save the superindulgent foods for when they really make me feel good, not just when they’re convenient. A waffle-fueled brunch with girlfriends on the weekend tastes a lot better than a toaster waffle on a Tuesday night because you don’t know what to make for dinner — know what I mean?

Image Source: POPSUGAR Photography / Dominique Astorino

Top 10 Superfoods For Weight Loss You Must Include In Your Diet

Highlights

  • Superfoods are nutritious and also help burn belly fat quicker.
  • Apples and blueberries are rich in fibre and promote satiety.
  • Egg whites are rich in proteins and low in calories.

Weight loss is a tough goal to achieve. There are several factors at play, including your body type, your lifestyle, your metabolic rate and most importantly, the level of your physical activity and the quality of your diet. There are some foods, which are nutritious and low in calories and hence, can help you achieve your weight loss goal in a healthy way. These foods are known as superfoods and they are excellent fitness companions. These superfoods don’t just supply your body with all the essential vitamins and minerals, but also contain certain compounds, which may help you burn body fat quicker.

Here are 10 superfoods that you must include in your weight loss diet:

1. Apples

An apple a day may keep more than just the doctor away. It might just help you keep those extra kilos off too. Apples are rich in dietary fibre and antioxidants, as well as essential vitamins and minerals. They are yummy to eat and very versatile too. You can include them in your breakfast cereals and lunch salads, as well as make healthy snacks and desserts from them.

2. Blueberries

Berries like blueberries and raspberries are the classic example of big benefits in small packages. Blueberries are especially beneficial for weight loss, due to the presence of powerful antioxidants. They contain good amount of soluble fiber and promote the feeling satiety, doing away with the need for you to snack more often.

3. Green Tea

Green tea has catechins, which increase your body’s metabolism and improve its capacity to burn more fat. It is also a diuretic and helps you lose water weight. Green tea also reduces the body’s ability to absorb fat, keeping you slim and trim.

4. Flaxseeds

Flaxseeds are one of the best weight loss snacks out there. They’re low in calories and rich in fibre, which keeps you fuller. They are also extremely nutritious and can supply your body with omega-3 fatty acids, which may prevent obesity. Flaxseeds are also known to suppress appetite.

5. Almonds

Almonds are also great weight loss snacks, which are rich in essential nutrients and minerals, including proteins and fibre, which are both essential for weight loss. Almonds are also rich in monosaturated fats, which promote skin health. Almonds are also rich in vitamin C and zinc, which suppress sweet cravings.

6. Grapefruit

The orange pink citrus fruit has come to be known as one of the best fruits for weight loss. Some studies have indicated that eating a portion of fresh grapefruit, a few minutes before your meals can result in weight loss. Grapefruit contains large amounts of water, which can help you stay hydrated and fill you up, making you feel hungry less often.

7. Oatmeal

Oatmeal has also gained a lot of traction as a weight loss superfood, due to its ability to keep you satiated for longer. Oatmeal is the perfect breakfast food because it gives your body enough energy to keep you going through the day and also controls blood sugar levels. Oatmeal also contains beta glucan, which is a kind of a soluble fibre, which regulates the levels of fat in the body.

8. Olive Oil

Olive oil is one of the healthiest cooking oils out there and is very popular among people wanting to lose weight. The fat burning ability of the oil is credited to the presence of oleic acid, which helps break down excess fat.

9. Egg Whites

Egg white is another healthy breakfast option popular with health freaks and people who are watching their weight. They are low in calories and high in proteins. Eating eggs for breakfast also eliminates the need for snacking between meals, as it has the power to keep you satiated.

10. Lentils

Your ordinary dals like moong, masoor and urad are capable of making you lose weight. Lentils are great sources of plant proteins and are rich in fibre, proteins and resistant starch, which boosts metabolic process, making you burn fat faster.

7-Day Sizedown

Your future goals may seem impossible now, but they’re not. Larry motivates you, inspires you and gives you that extra push you need to hold yourself accountable and stick to the program. Before you know it, you’ll see amazing results.

A SAMPLE OF DAY ONE

On Day 1 of this unique program, eating out is not an option. It is essential you prepare enough healthy, fat-burning food for the entire week. Should you be in a situation that requires you to eat out, order dry, steamed, grease-free sauces and dressings on the side. This dramatic loss in body fat only happens if you eat clean.

EATING OUT GUIDE

EXAMPLE MEAL PLAN

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
3 to 4 ounces of protein, 3/4 cup of carbs and 1 cup of veggies. Same as Meal 1 or protein drink. Same as Meal 1 or protein drink. Same as Meal 1 or protein drink. 4 to 5 ounces of protein, 1/2 cup of carbs and 1 1/2 cups of veggies.

EXERCISE GUIDE

THE EXERCISE COMPONENT MUST INCLUDE MUSCLE-BUILDING EXERCISE.

MUSCLE-BUILDING EXERCISE TERMS:

  • INTENSITY = How hard you’re working out. You should gradually increase in weights, reps and shorter rest between sets.
  • DURATION = How long you’re working out. For example, doing cardio 45 to 60 minutes every day.
  • FREQUENCY = How often you’re working out. For example, doing weights four times a week for 30 to 45 minutes and cardio five to seven times a week for 45 to 60 minutes.

ELIMINATING CERTAIN FOODS

During the 21-Day Slimdown, we reduce certain foods such as alcohol, processed foods, lunch meats, sugary beverages, etc. During the 7-Day Sizedown, we don’t reduce – we eliminate. The first two days are the most challenging, so refer to the videos and even contact me so I can help keep you motivated. It is not uncommon for you to lose weight faster than you gain it when on this program. If you feel weak, tired or fatigued, increase your portion sizes. Water should be your primary beverage, and lots of it. YOU’RE ON YOUR WAY!

7 Day Flat belly diet – The Perfect Weight Loss Tips

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose weight in 7 days? Give this diet plan a try and see the difference on your own. After all, being a women you want to fit in that lehenga of yours and show off that much dreamt of flat belly.
So pull up your socks for getting that flat stomach really fast, by following these simple food rules:
1) Chuck that C.R.A.P. out of your body
Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat.
2) Treat yourself
You are already doing good by resisting unnecessary food cravings but a mere treating won’t do any harm. Enjoy a cheat meal once a week, be it creamy pasta, chocolate fudge or anything delightful, it will actually help you speed up your metabolism.
3) Go for fish-oil supplements
Found in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.
4) Never skip breakfast
We all know the importance of a healthy breakfast and there is a reason it is called one of the most important meals of the day. Breakfast should be consumed within an hour of waking up and should be containing all the essential nutrients our body requires.
5) Avoid eating after 8pm
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest.
8 Food Swaps that will flatten your belly in a week
Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own.
1) Say bye-bye to fizzy drinks
When we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices.
2) Ditch raw vegetables
Vegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it’s better to have steamed veggies instead of eating them raw. It’ll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down.
3) Cut the salt
Water retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own.
4) Probiotic yogurt
Bacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.
5) Drink more fluids
Fluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks.
6) Avoid the gum
Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.
7) Chuck the carbs
Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.
8) Eat your fiber
Fiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn’t far.
Food Plan
Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared.
Day 1
Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced
Dinner: 100g grilled chicken breast with steamed broccoli
Day 2
Breakfast: Baked chicken breast with a handful of stir-fried kale
Mid-morning snack: 100g turkey breast and ½ green pepper, sliced
Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli
Dinner: One salmon steak with chopped dill and steamed green beans
Day 3
Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced
Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach
Day 4
Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans
Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced
Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg
Day 5
Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced
Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with five almonds
Dinner: 100g chicken breast with steamed broccoli
Day 6
Breakfast: One grilled haddock fillet with roasted peppers and courgettes
Mid-morning snack: 100g chicken with one tomato, sliced
Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Mid-afternoon snack: 100g chicken with five pecan nuts
Dinner: 150g-200g steak served with steamed green beans and broccoli
Day 7
Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach
Mid-morning snack: 100g turkey with five Brazil nuts
Lunch: 150g chicken breast with steamed asparagus and green salad
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli

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  • If you have a party or family gathering coming up and you want to know how to drop a dress size, we have a specially-devised diet plan that can help you to drop a dress size in just five days!

    This five day low-fat, low-calorie plan is nutrient packed, so you’ll be a dress-size smaller in less than a week! And don’t worry about going hungry, there’s a list of snacks to choose from too.

    What is it?

    A low-fat, nutritionally balanced five-day plan designed to leave you feeling and looking trim. Follow it exactly and you could lose enough weight to drop a dress size.

    How does it work?

    The meals in this diet plan are low fat and low calorie but still packed with nutrients so you’ll lose weight without missing out on anything. There’s plenty of fruit, veg and fibre in the meals that should fill you up.

    Even if you do get peckish, there’s a list of snacks to choose from. There’s also a wide choice of breakfasts, lunches and dinners so you shouldn’t get bored.

    Who’s it good for?

    People who want to lose weight quickly for an event or party. People who don’t like calorie counting, as long as you follow the meal plans, that’s all been done for you.

    What are the drawbacks?

    It’s a quick fix not a long-term solution so you could put back on any weight you lose after the plan.

    What do you do?

    Each day you should choose one breakfast, lunch and dinner. You’re also allowed two snacks from the list below and you should aim to drink at least eight glasses of water.

    Food plans

    Breakfasts:

    (Choose from one of the following every day – you can repeat!)

    Meal 1. 30g (1oz) unsweetened muesli with 1tbsp natural yogurt and a handful of raspberries, 1 glass unsweetened orange juice.

    Meal 2. 1 slice of wholemeal toast topped with 3 cherry tomatoes, sliced and grilled, 1 glass unsweetened fruit juice.

    Meal 3. 2 small free-range eggs, poached and served on 1 slice of wholemeal toast.

    Meal 4. Smoothie made from the juice of 1 large orange, 1 banana, 150ml (1/4pt) semi-skimmed milk, 1 small pot of natural yogurt and 1tsp clear honey. Whizz in a blender and serve.

    Meal 5. 1 bagel, toasted and topped with 1tsp reduced fat cream cheese. Small bowl of strawberries.

    You can tuck into 2 small free-range poached eggs served on 1 slice of wholemeal toast

    Lunches:

    (Choose from one of the following every day – you can repeat!)

    Meal 1. Salad made with 1 small avocado, 1 tomato and 40g (1
    1/2oz) reduced fat mozzarella, all sliced. Drizzle with 1tsp oil-free dressing, and serve with 2 wholegrain crackers.

    Meal 2. 1 carton of fresh shop-bought vegetable soup, served with 1 wholemeal roll.

    Meal 3. Open sandwich made with 1 slice of wholemeal bread, 2 slices of lean ham, rocket leaves and 2 tomatoes, sliced. 1 yogurt.

    Meal 4. 1 jacket potato with 2tbsp low-fat cottage cheese, 1 orange.

    Meal 5. 60g (2 1/4oz) shop-bought bean salad with 2 rice cakes, topped with low fat houmous, 1 apple

    Unsure about jacket potato portion size? It should be no bigger than a computer mouse.

    Dinners:

    (Choose from one of the following every day – you can repeat!)

    Meal 1. 1 medium salmon fillet, seasoned with lemon juice,
    wrapped in foil and baked at 180°C (gas mark 4) for about 12 mins. Serve
    with 100g (3 1/2oz) mixed vegetables, stir-fried in 1tsp olive oil.

    Meal 2. Roast 1 chicken fillet with a small tin of plum tomatoes and mixed herbs at 190°C (at Gas 5) for 15-20 mins. Serve with 60g (2 1/4oz) each of broccoli and carrots, both steamed. 2 plums for dessert.

    Meal 3. 2 lean beef sausages, grilled and served with 100g (4oz) green beans and 30g (1oz) sweet potato, mashed with 1tsp low-fat creme
    fraiche.

    Meal 4. 1 small lamb chop, grilled for 10-12 mins, and served with 60g (2 1/4oz) each of mangetout and sweetcorn, both steamed.

    Meal 5. Chicken stir-fry made with 1 chicken breast, cut into
    strips and fried in 1tbsp oil, with 4 mushrooms, 3 cherry tomatoes and a handful of mangetout, all sliced, and a handful of baby spinach. Serve
    with 55g (2oz) of egg noodles, boiled.

    If you don’t fancy cherry tomatoes then try a chicken stir-fry with peppers

    Snacks:

    (Choose from one of the following every day – you can repeat!)

    1 piece fruit 1 yogurt 1 cereal bar 2 oatcakes with cottage cheese 3 squares of dark chocolate Split meals on our Diet Club Light Choices plan to have more snacks and stop you feeling peckish!

    Shopping list

    After lots of requests from goodtoknow users (we do listen to you!), here’s a shopping list with all the ingredients you need for the Drop A Dress Size In Five Days Diet for you to print out and take to the shops with you. As the diet’s only for five days, if the amount isn’t stated, buy the smallest quantity you can. If you want to repeat it or carry on, there will be ingredients left over for you to use or simply buy bigger quantities.

    Cereal
    Box of unsweetened muesli Cereal bars

    Milk, dairy and eggs
    Half a pint of semi-skimmed milk Natural yogurt Reduced-fat cream cheese Reduced-fat mozzarella Low-fat yogurt Low-fat cottage cheese Low-fat creme fraiche Free-range eggs

    Fruit
    Fresh raspberries Fresh strawberries 2 oranges 2 plums 1 banana 1 lemon

    Drinks
    Unsweetened orange juice

    Bread
    Loaf of wholemeal bread Wholemeal rolls Wholegrain crackers Bagel

    Vegetables/salad
    Box of cherry tomatoes Bag of rocket 2 tomatoes 1 avocado 1 sweet potato 1 large potato for baking Broccoli Carrots Green beans
    Mange tout Mushrooms Baby spinach Oil-free salad dressing

    Meat and fish
    Packet of lean ham 2 lean beef sausages 1 chicken breast 1 chicken fillet 1 medium salmon fillet 1 lamb chop

    Tinned items
    Small tin of plum tomatoes Small tin of sweetcorn

    Pasta
    Egg noodles

    Soups
    Fresh vegetable soup

    Biscuits and snacks
    Oatcakes Dark chocolate bar

    Other
    Mixed herbs Jar of clear honey Olive oil (for cooking)

    Emergency ONE WEEK bikini diet: Lose 5lb but it’ll look like a STONE in time for your holiday

    Kids about to break up? Think you’ve left it too late to shape up for your hols?

    Panic not! Dietitian Juliette Kellow comes to the rescue with the ultimate 3-step plan to help you look slimmer and fitter in just one week…

    STEP 1 THE DIET

    Our easy-to-follow diet will quickly show results.

    While experts agree we shouldn’t lose more than 2lb a week in the long term, it’s normal to shift more than this when you first start a diet as your body adjusts to a lower calorie intake.

    As well as seeing a difference on the scales and gaining room in your clothes, the buzz from losing weight should also leave you feeling positive and happier – and a big smile means people won’t be interested in what’s going on from the neck down!

    The diet is easy to follow

    Diet rules

    1. Choose one breakfast, lunch, dinner and snack each day – mix up your choices to get a range of nutrients.
    2. Have 300ml of skimmed milk a day on top of your meals – don’t skip it as studies show low-fat dairy products eaten as part of a lower-calorie diet speed up weight loss. They especially burn fat from around the waistline, probably because of the calcium they contain.
    3. Skip booze (it’s only for a week) – there’s a reason it’s called a beer belly or wine waist!

    Breakfasts (around 250 calories each)

    • Oat topped banana and yogurt 1 banana with a 100g pot of fat-free Greek yogurt and 3tbsp oats.
    • Wholegrain cereal with berries. 2 Shredded Wheat with 2 handfuls strawberries and skimmed milk. Tip: Research shows that people with a higher intake of wholegrains are less likely to be fat, and they have smaller waists.
    • Scrambled egg and toast 1 egg scrambled with 1 chopped tomato on 1 slice wholegrain toast with 1tsp low-fat spread. Plus a nectarine.
      The diet makes sure you get enough nutrients
    • Peanut butter and banana topped toast 1 slice wholegrain toast topped with 1tbsp unsweetened peanut butter and 1 banana.
    • Cheese and cucumber bagel 1 toasted thin sesame bagel filled with 2tbsp low-fat cottage cheese and cucumber. Plus an orange.
    • Raspberry swirl porridge Porridge made from 4tbsp oats and 275ml skimmed milk, swirled with 2 handfuls blended raspberries mixed with a stevia sweetener if desired.
    • Bran flakes with blueberries and almonds 5tbsp bran flakes with 1 handful blueberries, 2tsp flaked almonds and skimmed milk.

    Lunches (around 300 calories each)

    • Tuna salad wrap 1 wholemeal wrap filled with ½ small can tuna in water, 2tsp low-fat mayo and salad. Plus a nectarine.
    • Couscous and bean salad Salad made from 4tbsp cooked couscous, ½ can mixed beans in water, ½ green pepper, 1 tomato, cucumber, fresh coriander, lemon juice and zest and 1tsp olive oil. Tip: Beans are packed with soluble fibre, and this fibre has been linked to smaller midriffs.
    • Egg and cress sandwich 2 slices wholegrain bread filled with 1 hard-boiled egg, 2tsp reduced-fat mayo and cress. Plus 1 slice cantaloupe melon.
      An egg and cress sandwich is a great lunch
    • Crispbread crunch 4 rye crispbreads with 4tbsp low-fat cottage cheese and 1 tomato. Plus a peach.
    • Hummus and red pepper pitta 1 wholemeal pitta filled with 3tbsp reduced-fat hummus, ½ red pepper and a handful rocket. Plus a slice of cantaloupe melon.
    • Take-out lunch 1 small pack of sushi (around 250 calories) and an apple.
    • Jacket potato with prawns 1 medium jacket potato filled with a 100g pack cooked prawns and 2tbsp tzatziki with salad.

    Dinners (around 400 calories each)

    • Chicken stir-fry Stir-fry made from a spray oil, ginger, garlic, Chinese 5-spice, 1 small skinless chicken breast, ½ pack stir-fry veg, a splash of reduced-salt soy sauce and 1 pack ready-to-heat noodles.
    • Mexican no-cook fajita 1 wholemeal wrap filled with iceberg lettuce, ½ can mixed beans in water, ½ small red onion, 1 tomato, ½ small avocado, fresh coriander and 1tbsp half-fat soured cream.
    • Salmon and warm potato salad 1 grilled or baked salmon fillet with 3 new potatoes in their skins, cut and tossed with chives, spring onions and 1tbsp half-fat soured cream, with steamed tenderstem broccoli and carrots. Tip: Several studies show that consuming omega-3 fats found in oily fish, such as salmon, are linked to a smaller waist.
      Stir fry chicken with cashew nuts and egg fried rice
    • Mushroom and pepper omelette Omelette made from a spray oil, ½ red and green pepper, ½ red onion, a handful mushrooms, 2 eggs, a splash of skimmed milk and 2tbsp grated reduced-fat cheddar, served with salad. Plus 1 small pot fat-free fruit yogurt.
    • Burger and sweet potato wedges Grilled homemade burger made from 100g lean beef mince, ½ red onion, fresh coriander and a splash of Worcestershire sauce, with wedges made
      from 1 sweet potato cut into pieces, sprayed with oil and baked. Accompany with salad.
    • Mediterranean pasta 1 small red onion, 1 courgette, ½ red and green pepper, ½ aubergine and 5 cherry tomatoes roasted in 1tsp olive oil and fresh herbs, mixed with 50g reduced-fat feta and 5tbsp cooked wholewheat pasta.
    • Baked cod 1 cod fillet baked in foil with garlic, lemon juice and fresh herbs with 1 large jacket potato and steamed broccoli and baby corn. Plus an apple.

    Snacks (around 150 calories each)

    • Hummus and crudités 4tbsp reduced-fat hummus with 1 carrot and ½ green pepper cut into sticks.
    • 25g unsalted almonds or 6 walnut halves. Tip: It seems logical to avoid high-calorie nuts when we want to lose weight. But eating a small amount each day has been linked to slimmer tummies in women.
    • Summer fruit salad 1 slice cantaloupe melon,
      1 handful each of blueberries, raspberries and strawberries, 1 peach and 1 kiwi fruit.
      Fruit is a great snack
    • Peanut butter crispbreads
      2 rye crispbreads with 1tbsp unsweetened peanut butter.
    • Protein bowl Salad with 1 boiled egg and 2tbsp low-fat cottage cheese.
    • Banana shake 200ml skimmed milk and 1 banana blended together.
    • Bruschetta style bagel 1 toasted thin sesame bagel halved and topped with a mix of 1 tomato, garlic, ½ small red onion, parsley and balsamic vinegar.

    STEP 2 THE EXERCISE

    It’s time to dust off your trainers and get active.

    Following our one-week exercise plan will help you burn fat so you lose more weight and tone muscles.

    Plus exercise releases endorphins, which can help you feel happier and reduce stress and anxiety.

    Exercise rules

    1. Do a minimum of 30 minutes of aerobic exercise every day for the week, more if you can manage it. Try swimming, brisk walking, cycling, tennis – basically anything that gets your heart rate up and makes you breathe faster. If you can’t do 30 minutes in one go, try three 10-minute sessions.
    2. Also do strength exercises that work all your muscles including your legs, arms, back and shoulders at least twice in the week. This could be lifting weights, using resistance bands, yoga, pilates or doing exercises that use your own body weight such as push-ups and sit-ups.
      You can get bikini body ready in a week (Image: Justin Horrocks)
    3. Stand more! One recent study found women who stood for a quarter of their day were 35% less likely to be obese, while upping it to half a day reduced the risk by 47%. If you have a desk-based job, stand while you’re on the phone, go for a walk at lunchtime, and visit colleagues rather than email them.

    STEP 3 THE TRICKS

    There are plenty of easy things you can do to look slimmer in an instant. It’s what all the celebs do!

    • Wear an uplift bra – lifting your boobs increases the space between your hips and bust, instantly lengthening and slimming your waist.
      A good bra can take pounds off
    • Get a good haircut – a fabulous style can slim a round face, disguise a double chin and show off your best features.
    • Stand up straight – keep your shoulders back and your tummy in and you’ll look like you’ve lost 10lb in an instant.
    • Wear high heels – they add inches to your height and lengthen your body.
    • Enjoy a body wrap – most promise you will lose inches, making it look like you have lost a whole lot of weight – and it will also help your skin look great.
    • Get a fake tan – makes you look slimmer and gives you that summer feeling.

    Beat the bloat – overnight!

    A bloated tum is a sure-fire way to make you feel more beach ball than beach babe.

    Fortunately, it’s easy to see your waistline shrink overnight with a few little changes to your daily habits…

    • Make sure you’re not constipated, which can cause a bloated tum – swapping white bread, rice and pasta for wholegrain varieties, replacing sugary cereals with high-fibre ones, and eating more fruit and veg will help boost fibre intake.
    • Drink plenty of fluids, ideally water – being dehydrated can cause constipation and make you tired so you feel less like exercising and more like snacking on sugary foods for an energy boost.
    • Take time out for meals – eating on the move or speed eating means you’ll swallow extra air, which ends up in your tummy making you bloated.
    • Chew every mouthful well – not chewing enough means your digestive system works harder to digest food and a by-product of this is wind!
    • Sit up straight during and after eating – getting horizontal after a meal means gas is more likely to stay in your tum so let gravity take effect and stay vertical.
    • Avoid sugar-free gum and mints – the sweeteners they contain (like xylitol and mannitol) have a laxative effect, which can makes you feel windy and bloated.
    • Skip fizzy drinks and stick to flat ones – the bubbles go in one end, fizz around in your tum for a while, then leave from the other end!
    • Exercise after eating – a walk will help gas pass through your digestive system.

    Emergency ONE WEEK bikini diet: Lose 5lb but it’ll look like a STONE (Image: Justin Horrocks)© Comstock Don’t let eating healthy go into hibernation this winter! Break out of a rut with the easy strategies that follow.

    Tips to jump-start your weight loss:

    2. Don’t skip meals. This slows down your metabolism by 20% to 30% and could lead you to overeat later on.

    3. Eat a good breakfast. Research indicates that people who eat breakfast tend to consume fewer total calories throughout the day. A combo of high-fiber protein and carbs works best to keep you fuller longer (try high-fiber cereal with blueberries and milk, or eggs on an English muffin).

    4. Get enough sleep. Studies have found that sleeping fewer than 8 hours a night is linked to a higher body mass index (BMI); lack of sleep influences hormones that regulate your appetite.

    5. Cut back on simple carbs like white bread and sweets, which may cause spikes in blood sugar and lead to water retention and puffiness—not to mention a crash in energy levels.

    7. Visualize portion sizes. A 4-oz serving of meat, chicken or fish is about the size of your palm. A 1-oz serving of cheese is the size of 4 dice. For more info on portions, check out mealsmatter.org

    8. Put everything on a plate so you can see exactly how much you’re eating.

    9. Don’t eat the same lunch (or breakfast or dinner) every day. Our bodies get used to the same foods—mixing it up will stoke your metabolism.

    10. Rate your hunger on a scale of 1 (not at all hungry but could nibble) to 5 (famished); aim to eat only when you’re in the 3 to 4 range.

    12. Plan a week’s worth of healthy meals at a time, before you hit the grocery store.

    13. Make a list of lighter substitutions and post it on your fridge. For example, dip baked chips in salsa instead of nacho cheese and spread toast with jam instead of butter.

    14. Keep a food emotion diary. Write down what you ate and how you felt while eating it to help pinpoint possible overeating triggers (stress, sadness, etc.).

    15. Make an “eat plenty” list: foods that you can eat large quantities of without feeling the least bit guilty (plain air-popped popcorn, fresh veggies, etc.). Keep the list on your computer or in your kitchen.

    16. Eat the right foods after exercising. Avoid a post-workout binge by deciding what you’ll eat ahead of time (try yogurt with fruit and a few nuts, or a glass of skim or soy milk).

    17. Find an online support system (like FoodFit.com) to help keep you motivated. Research published in the Journal of Consulting and Clinical Psychology found that people with weight-loss partners (online or in person) lost nearly twice as much weight as those who dieted alone.

    18. Start a “have-done” list next to your “to-do” list to track all your diet accomplishments, big and small. Losing 1 pound, upping your daily fruit intake and weaning yourself from your late-night ice cream habit all count.

    19. Make nothing totally off-limits. A study published in the journal Appetite found that labeling foods as “forbidden” can actually increase your cravings for them.

    20. Pick a date to help you get motivated. Whether it’s a reunion or beach vacation, think of a special event that you want to lose weight for and aim to take off a reasonable amount by then. (Shedding 1 to 2 pounds a week is the safest way to go.)

    Spice it up and cut calories:

    21. Instead of sautéing green beans in butter, steam them and season with spices such as cumin and turmeric, then drizzle on 1 tsp olive oil.

    22. Sprinkle chili or red pepper flakes on corn rather than using butter.

    23. Toss some ginger and lemon zest onto cooked carrots instead of glazing them in honey.

    24. Cook sage, thyme and lemongrass into your rice instead of frying it in soy sauce.

    25. Sprinkle rosemary and minced garlic onto eggplant before grilling instead of topping it with marinara sauce and cheese.

    26. Add grated orange zest and cinnamon to roasted butternut squash, and skip the butter and brown sugar.

    27. Instead of marinating red peppers and onions in oil and vinegar, spray them with nonstick spray and season with oregano, paprika and pepper before grilling.

    28. Dust Brussels sprouts with mustard seeds and onion flakes instead of adding butter.

    29. Try imitation bacon bits and chives on your baked potato instead of sour cream.

    30. Put a dash of garlic salt and basil on an oven-cooked tomato instead of frying it in bread crumbs.

    31. Squeeze lemon juice onto spinach or broccoli instead of slathering on butter.

    Is it really worth it? Here’s how much you’ll have to exercise to burn it off:

    32. Medium movie-size butter popcorn: 1,150 cal Burn it off by: Running for about 2 hours

    33. Chicken potpie: 740 cal Burn it off by: Jumping rope for about an hour

    34. 5-oz prime rib: 605 cal Burn it off by: Swimming freestyle at a slow-to-moderate pace for 75 minutes

    35. Slice of birthday cake: 340 cal Burn it off by: Working out on an elliptical trainer for a half-hour at moderate pace

    36. Snickers bar: 270 cal Burn it off by: Biking for a half-hour at moderate pace

    Our favorite lowfat recipes under 300 calories:

    37. TOMATO ARTICHOKE CHICKEN (serves 4; 286 cal per serving)
    Mix 2 Tbsp all-purpose flour, 1/2 tsp salt and 1/4 tsp pepper in a gallon-size plastic ziptop bag. Add 4 boneless, skinless chicken breasts (about 5 oz each, tenderloins removed), close bag and shake to coat chicken evenly. Heat 1 Tbsp oil in a large nonstick skillet over medium heat. Add chicken and cook 8 minutes or until cooked through. Remove to a platter and cover to keep warm. Using same skillet, bring to a simmer 1 can (14 1/2 oz) diced tomatoes with basil, garlic and oregano; 1 can (13.75 oz) artichoke hearts, sliced; and 1/4 cup balsamic vinegar. Cook 3 minutes. Spoon on chicken; sprinkle with 1/2 cup shredded mozzarella.

    38. GRILLED SWEET ONION AND CHEDDAR PIZZA (serves 6; 273 cal per serving)
    Heat outdoor grill. Unroll 1 tube (13.8 oz) refrigerated pizza crust on a baking sheet lined with nonstick foil; press into a rectangle. Coat dough and 1 medium onion, sliced, with nonstick spray. Grill onion 10 minutes or until tender, then remove. Invert dough on grill; peel off foil. Grill 1 minute until bottom is lightly browned. Turn crust over and spread with 1 can (8 oz) tomato sauce; top with onion and 1 1/4 cups shredded Cheddar. Cover and grill 2 minutes until cheese melts. Sprinkle with chopped parsley.

    39. SCALLOPS WITH CREAMY PESTO (serves 4; 268 cal per serving)
    Heat 1 1/2 tsp oil in a nonstick skillet over medium-high heat. Add 1 1/2 lb sea scallops, patted dry, and cook, turning once, 4 minutes or until golden and just barely opaque at centers. Remove to a plate. Off heat, add 1⁄3 cup refrigerated prepared pesto and 2 Tbsp heavy (whipping) cream to skillet; stir to blend. Spoon pesto-cream sauce onto serving plates and top with scallops.

    40. SIRLOIN STEAK WITH GOLDEN ONIONS (serves 4; 194 cal per serving)
    Coat a nonstick skillet with nonstick spray; heat on medium-high. Sprinkle 1 lb boneless sirloin steak, fat trimmed, with 1/2 tsp each salt and pepper. Add to skillet. Scatter 2 medium onions, sliced, around steak. Cook, turning steak once and stirring onions often, 12 minutes or until steak is medium-rare and onions are tender. Transfer steak to cutting board; let stand 5 minutes. Meanwhile, combine 1/2 cup reduced-fat sour cream, 2 Tbsp each prepared horseradish and sliced scallions, and 1/4 tsp each pepper and sugar in a bowl. Slice steak thinly against the grain. Serve with the horseradish sauce.

    Smart fast-food switches:

    41. Applebee’s Instead of Grilled Steak Caesar Salad 1,190 calories, order this: Low Fat Blackened Chicken Salad 425 calories

    42. Dairy Queen Instead of Medium Chocolate Malt Milkshake 870 calories, order this: DQ Chocolate Soft Serve (1⁄2 cup) 150 calories

    43. Denny’s Instead of Fabulous French Toast Platter 1,260 calories, order this: Buttermilk Pancakes 410 calories

    44. Taco Bell Instead of Grilled Stuffed Chicken Burrito 640 calories, order this: Fresco Ranchero Chicken Soft Taco 170 calories

    45. Pizza Hut Instead of Slice of the Stuffed Crust Meat Lover’s pizza 520 calories, order this: Slice of the Fit n Delicious with ham, red onion and mushroom 160 calories

    46. Olive Garden Instead of Spaghetti & Meatballs 1,260 calories, order this: Linguine alla Marinara 550 calories

    47. Burger King Instead of TenderCrisp Chicken Sandwich with mayo 790 calories, order this: 5-piece Chicken Tenders 210 calories

    48. Starbucks Instead of Grande Mocha Frappuccino Blended Coffee with whipped cream 380 calories, order this: Grande Skinny Mocha, no whipped cream 130 calories

    49. Subway Instead of Tuna 6-inch sub 530 calories, order this: Veggie Delite 6-inch sub 230 calories

    50. P.F. Chang’s Instead of Shrimp Lo Mein 1,135 calories, order this: Shrimp with Lobster Sauce 480 calories

    Slim down diet plan

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