10 Ways to Lose 5 Pounds by This Weekend
Sure, a months-long healthy diet is the real key to lasting weight loss. But you can lose weight quickly and safely. Here's how
First up, fiber. While the recommended intake is 25 mg per day for women, Reardon suggests eating 35 to 40 g of both soluble and insoluble fiber to lighten your weight and look like you've lost 5 pounds. Both types of fiber are equally important for health, digestion, and preventing conditions like heart disease, diabetes, obesity, and constipation.
When making a food choice, however, don't worry about choosing one form of fiber or the other. Just know that soluble fibers are found in the plants you eat -- they're the parts that pass through your system undigested, delay the emptying of your stomach, and make you feel full, which helps control the munchies. This type of fiber is found in foods like oats, legumes, barley, apples, pears, and flaxseed.
On the other hand, insoluble fibers have a laxative effect and add bulk to your diet; they pass through the GI tract relatively intact, and speed up the passage of food and waste through your gut. This fiber is found mostly in grains and vegetables, including whole wheat, whole grains like barley and brown rice, zucchini, broccoli, carrots, dark leafy vegetables, and grapes.
Supplements, broken into doses throughout the day, can also help -- namely digestive enzymes taken 30 minutes before a meal to aid digestion and probiotics taken 30 minutes after a meal to help regulate bowels, says Reardon. Chelated magnesium, taken before bed, also helps with regularity.
Finally, a cup of hot water with lemon, in the morning or as a nightcap, can also get things moving. "This drink lowers the PH in your belly, which helps preserve natural probiotics and helps activate digestive enzymes," she notes. As a health bonus, all this excretion will help rid your body of toxins, excess estrogen, and lower your cholesterol levels as well.
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