The Safe Way to Kick-Start Your Weight Loss

My friend’s doctor has urged her to drop the extra pounds she’s carrying. Time and again, she has started a diet with the best of intentions… but she gets discouraged because it takes so long to lose any noticeable amount of weight.

To help her, I spoke with registered dietitian Lisa Dorfman, director of sports nutrition and performance at the University of Miami and coauthor of The Reunion Diet, who I knew had a safe yet speedy way to lose weight. She told me, “Slow and steady weight loss generally is best — but for many women, losing 10 or 15 pounds in just one month motivates them to stick to their diet, quickly improves their health or simply helps them look and feel their best at weddings or class reunions.”

Crash dieting is not the answer because your body does need a certain amount of food each day to function well. Dorfman warned, “Dropping below 1,000 calories daily makes you feel sluggish and deprived, which could undermine your resolve… and your metabolism may slow, making it harder to lose weight.”

Safer: Follow Dorfman’s weekly menu plan below to get the nutrients you need while maximizing weight loss.

SECRETS TO SUCCESS

Despite arguments about whether a low-fat, low-carb or high-protein diet is best for weight loss, what really matters are calories. To lose one pound, you must use up 3,500 more calories than you take in — so to lose 10 pounds in 30 days, you must create a 35,000-calorie deficit. You can do it! Here’s how…

Consume 1,200 calories daily. You’ll lose weight quickly without sacrificing needed nutrients.

Hold hunger at bay. Eat mostly low-calorie yet “volumizing” foods that fill you up (vegetables, fruits, whole grains)… moderate amounts of lean protein (fish, egg whites), which promote satiety… and small midmorning and midafternoon snacks.

Limit fats. Choose nonfat dairy products, fat-free salad dressings, zero-calorie butter spray and cooking spray. Since fats are so calorie dense, when you do consume foods that contain fat, stick to leaner options (skinless chicken breasts, lean beef).

Choose low-calorie beverages. Avoid alcohol, soft drinks and regular juices. Instead, have coffee or tea with no sugar or cream, flavored seltzer, reduced-calorie juice or water.

Exercise for 60 to 90 minutes every day. Cardiovascular activities (brisk walking, cycling, swimming, dancing) burn more calories than strength training or stretching. Divide your daily exercise time into several sessions if you prefer.

Purge your pantry and fridge. Get rid of chips, cookies, ice cream and other temptations… restock with items on the menu plan.

WEEKLY MENU PLAN

Dorfman’s plan provides about 1,200 calories per day. Follow it each week, and you’ll be at least 10 pounds lighter after one month.

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7