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Posted on May 28th 2009 3:00PM by Mary KearlChris Freytag, author of "2-Week Total Body Turnaround"
Whether it's a high school reunion, summer beach trip or friend's wedding, we all have that one calendar date marked in red when we just want to look a little better than our best. Here, Chris Freytag, author of "2-Week Total Body Turnaround," lets us in on a few of her quick weight-loss secrets. Reality check: You're not going to lose a pound a day; in the first week, you might shed some water weight, so it's possible you'll see a drop of five or more pounds, but after that, one to two pounds is what you should expect, says Freytag. She also promises an "intense... kick in the butt, a mental challenge, a contest to keep you going for 14 days... designed to give you the skills and tools to move forward."
That's Fit: OK, I have two weeks before a big event, and I want to slim down. What are some dietary and fitness changes I can make?
Chris Freytag: First off, cut out the packaged junk food ... all of the chemicals, preservatives, extra sodium, extra fat and extra sugar can cause inflammation and lethargy. Eat real food -- lots of fruits and veggies, lean meats and fish, low-fat dairy and whole grains. To do this, you have to get organized. Make a shopping list and go to the grocery store. This will keep you from going for takeout because 'you don't have any food in the house.' And, don't starve yourself. Eat six small meals instead of three large ones. By eating smaller portions more regularly, you can fend off possible binges.
Whether it's a high school reunion, summer beach trip or friend's wedding, we all have that one calendar date marked in red when we just want to look a little better than our best. Here, Chris Freytag, author of "2-Week Total Body Turnaround," lets us in on a few of her quick weight-loss secrets. Reality check: You're not going to lose a pound a day; in the first week, you might shed some water weight, so it's possible you'll see a drop of five or more pounds, but after that, one to two pounds is what you should expect, says Freytag. She also promises an "intense... kick in the butt, a mental challenge, a contest to keep you going for 14 days... designed to give you the skills and tools to move forward."
That's Fit: OK, I have two weeks before a big event, and I want to slim down. What are some dietary and fitness changes I can make?
Chris Freytag: First off, cut out the packaged junk food ... all of the chemicals, preservatives, extra sodium, extra fat and extra sugar can cause inflammation and lethargy. Eat real food -- lots of fruits and veggies, lean meats and fish, low-fat dairy and whole grains. To do this, you have to get organized. Make a shopping list and go to the grocery store. This will keep you from going for takeout because 'you don't have any food in the house.' And, don't starve yourself. Eat six small meals instead of three large ones. By eating smaller portions more regularly, you can fend off possible binges.
That's Fit: What's the ideal frequency for weighing-in during the initial two-week program?
Freytag: I believe when it's a two-week program that weighing yourself more often, rather than less, may help with staying on the plan. However, weigh at the same time every day, and don't let weighing in make you crazy. You need to create a deficit of 3,500 calories to lose one pound, which doesn't happen on a day-to-day basis. Often female hormones or extra sodium may make your weight jump a little from one day to the next, but the idea is to use the information from your scale as feedback. So stay realistic, and don't let a half-pound jump derail you.
That's Fit: How is weight-loss sustained after these first two weeks are over. Do you have advice on avoiding plateaus or burning out?
Freytag: Keep thinking of your workouts and eating plans in two-week blocks. Small increments are much more doable mentally than taking huge steps. I recommend keeping to the two-week theme. Set small goals for yourself for the next two weeks, and then the two weeks after that, and so on. Keep embracing variety in what you eat and what you do for exercise. But keep consistency in your routine -- exercise at the same time if that has been working -- but when you feel like your body is 'used to' what you are doing, mix it up.
