Drop a dress size in just two weeks — part 3

Calorie-cutting tips to lose weight

Continuing with our drop a dress size in just two weeks here are some diet tips to help you cut your calorie intake and complement the exercise workouts you've looked at in part 1 and 2.

To maximize the deficit between the amount of energy you consume and the amount you burn, we suggest cutting your intake by 350 calories per day — which amounts to a 17.5 per cent reduction on a typical 2,000-calorie-per-day diet.

This is sufficient to make a significant difference, but not so much that you won’t have the energy to complete the workouts.

Drop a dress size in two weeks

Top tips on how to cut those calories!

  • You might think the best way to zap 350 calories from your daily diet is simply to skip a meal. Wrong. Your body actually burns up calories in digesting food, so the fewer meals you eat, the less of a chance it has to do that. Space your meals out throughout the day.
  • Downsize your portions by approximately a fifth on everything except for fruit and vegetables (potatoes don’t count!).
  • Eat mindfully. You can’t afford to ‘waste’ calories by eating mindlessly at the fridge, or straight from the saucepan. Make sure that you sit down to savor all your meals and snacks.
  • Don’t scrimp on protein. Eat a portion of protein at lunchtime — equal to the amount of carbohydrate you eat — to help avoid an energy slump in the afternoon, which could have you heading for the vending machine!
  • Breakfast like a king, lunch like a prince and dine like a pauper to fit in with the body’s natural metabolism which is primed in the morning and tails off during the day.
  • Go easy on the mochas, flavored lattes and hot chocolates with cream on top! Stick to plain Americano coffee, tea or herbal tea for the next 2 weeks.
  • Watch the booze. If you regularly drink your maximum recommended units (21 per week for women), then you are taking in more than 1,000 extra calories. Just one 440ml can of premium beer weighs in at 260 calories so opting for a soft drink instead over the next two weeks is wise!

Dropping that dress size through exercise and nutrition

By following our 14-day action plan and our advice on resistance training and calorie cutting, you will hopefully be able to fit into that dress in time for your office party, wedding or glamorous ball! But remember, this is only a short-term weight-loss plan. The best way to lose weight in the long term is to gradually increase your levels of physical activity and follow a balanced, healthy diet.

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