Getting in shape in 10 steps Summer is right around the corner, and naturally we start to worry about those extra pounds we’ve gained. HappyHealthSalud has developed a short diet for youunder the supervision of nutritionist Victor Acosta, RD, MS. Ed., that can help you lose some weight and tone your muscles.
Diets, no matter how healthy they seem, are always going to cause changes on your health and lifestyle. For this reason we always recommend that if you want to use this diet, let your doctor know first, that way he/she can help you make an informed decision about this diet, and if it’s right for you.
This diet is for one month, and if you feel good and think it works, you can extend it for one more month. Once you’ve finished, we can give you the second half of the diet if you email us at [email protected]
1. We should try to cook our foods in a way so that they have a lower salt content (salt), even if it means that the food will have be bland in taste. Try to watch the things you drink, meaning: no soft drinks or artificially flavored juices. Drink natural fruit juice, but in moderation. Remember there is no substitute for water; always carry water with you.
2. Get your measurements (weight, body mass index, and fat percentage), so that you can compare your results before and after going through with the diet. If you want, you can buy a pair of pants that are one size smaller than what you wear now, so that you can compare the results.
3. Here’s a basic breakfast:You can start your day with some fruits, a glass of grapefruit juice along with whole wheat bread to which you can spread some warm olive oil and garlic or diet cream cheese. (Six more breakfast options below)
4. For lunch you can eat a small ration of meats or chicken breast or a slice of fish, (you will not eat processed foods or canned foods). Make sure to serve it with some salad, never with rice. If you find yourself coming home to the food on the table, and your plate is overflowing with rice, just reduce the serving to half the portion. (Six more lunch options below)
5. You must not break the following rule: eat your food slowly, take small bites, and chew your food well. Believe it or not, this is an exercise that can help you strengthen the muscles of your face, including those along the jawline, and can help reduce a fatty chin.
6. For dinner you might also want to consume some fruits, salad or yogurt. You will not snack between your meals.
7. We recommend that you floss and brush after each meal, make sure to brush your tongue. This will help eliminate any bitter aftertastes that might make you more inclined to eating something sweet or salty after you’ve eaten.
8. You should drink enough water throughout the day,
6-8 glasses are recommended. Get used to always carrying a bottle of water with you.
9. You shouldn’t eat anything past 7 pm. If you are very hungry, then you can eat some fruit (apple or banana is good) or a yogurt. Get rid of any and all snacks you have at home, including those you might carry with you in your bag. Don’t laugh, you know you do it all the time.
10. Here we show you some exercises that will help you burn some calories and strengthen the muscles of your body
