Sign up at glamour.com for food advice and personalized workouts — and get seven everyday eating rules right here that will kick-start your body revolution. (You could lose 8 pounds this month!)
Sign up for the free Body by Glamour plan at glamour.com/bbg — and you could win big!
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","Getting started","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "Want to feel healthier — and get slimmer — quick? Research shows the best first step is to change your diet. Follow these easy healthy-eating guidelines from nutritionist Rachel Beller, R.D., and you will slim down — no question. Sign up at glamour.com to get more food advice each week!
This month: Your nutritionist: Rachel Beller, M.S., R.D.
Beller has celebs like Sheryl Crow lining up in her waiting room
and is so respected in her field that doctors have her on speed dial too. The founder of the Beller Nutritional Institute in Beverly Hills designs simple weight-loss plans that work.
Experts generally recommend that women get 30 to 35 grams of fiber daily. “But most women barely even get 10!” says Beller. “Actually hitting that goal has been key to my clients’ weight loss.”
Fiber is a powerful tool, in part because it’s bulky and keeps you feeling satisfied. What’s more, research has found that high-fiber meals trigger the release of cholecystokinin, one hormone responsible for sending “I’m full” signals to the brain.
Bottom line: Fiber is key to reducing what you eat overall and thus losing weight — and if you get plenty of it at breakfast, you are far more likely to hit your daily quota.
“Fruits and vegetables don’t have as much as many people believe. You need fiber-rich grains, too,” says Beller. One serving of a high-fiber breakfast cereal like Fiber One or Nature’s Path Organic SmartBran, for example, has 13 to 14 grams of fiber — that’s as much as four whole apples or six cups of broccoli.
Just as important as fiber’s weight-loss properties: Piles of research show it helps reduce risk of heart disease and even some cancers. Great health bonus!
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","2. Have a 150-calorie morning and afternoon snack","","http://msnbcmedia.msn.com/j/MSNBC/Components/Photo/_new/g-081219-hlt-walnuts-10a.vmedium.jpg","","", "", "", "", "", "right", "Birgit Reitz-hofmann", "", "133", "198", "#000000", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "You can skip the a.m. nibble if you’re not hungry, says Beller, but an afternoon snack is nonnegotiable. “After five, six hours without nourishment, your blood sugar plummets, and you feel like the world owes you food — lots of it,” says Beller. “You’re going to pick at this and that while you’re cooking, or overorder if you’re out. I’ve seen it so many times!”
Beller generally doesn’t advocate counting calories, but snacks are an exception. “Our whole notion of what a snack is has gotten skewed,” she explains. “We’ll grab an energy bar or a fast-food wrap marketed as a ‘snack.’ But they can have well over 300 calories. Add a latte or a soda and it’s like dinner.”
Instead, choose a snack with fiber and protein that has about 150 calories, such as four tablespoons of walnuts and cranberries, or an apple and a piece of string cheese.
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","3. Plan at least three go-to breakfasts, lunches, dinners and snacks","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "“If you have five minutes to run out and pick up lunch and aren’t sure what some good options are, that’s when you’ll say, ‘The heck with it,’ and grab a slice of pizza or two,” says Beller.
But if you have quick, you-know-they’re-healthy meals to pack for lunch or buy at a nearby restaurant, you’re setting yourself up to succeed. Likewise, if you walk through the door without a clue what to make for dinner — or don’t have the ingredients to prep something healthy — who can blame you for hitting the drive-through?
“My clients love having a routine,” says Beller. “It makes them feel empowered — and makes it easier for them to consistently eat healthy.”
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","4. Think twice about toppings and add-ons","","http://msnbcmedia.msn.com/j/msnbc/Components/Photo_StoryLevel/080617/brill-080617-salad-10a.vmedium.jpg","","", "", "", "", "", "right", "", "getty images file", "99", "198", "#000000", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "“When it comes to losing weight, the simpler you eat, the better,” says Beller. That’s because extras, even healthy ones — say, goat cheese or avocado on a sandwich — can add major calories.
Just two spoonfuls of sunflower seeds or pine nuts on a salad, for example, can add 90 to 200 calories (as many as are in two Hershey’s Miniatures or two scoops of light vanilla ice cream!).
Other extras that add a surprising number of calories: dried fruits, crispy noodles, croutons or tortilla strips, oil-packed sun-dried tomatoes, marinated mushrooms or eggplant, and nuts.
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","5. Make veggies the base of your lunch and dinner","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "Think of each lunch and dinner as a pyramid: Veggies should be the base, lean protein next, then a small amount of healthy carbs to top it off.
“Most of us eat in the completely opposite way — it’s all about the big bowl of pasta with a teeny salad on the side,” says Beller. “Of course it’s fine to eat starchy carbs like bread and pasta. But they should be the smallest part of your meal because they are higher in calories, less nutritious and less filling than veggies or protein. And starchy foods are the items that women tend to lose control with and overeat most.”
Eating this new way, you might start with salad greens or steamed, roasted or stir-fried veggies; add four ounces of protein like tofu, fish, chicken breast or pork; and then have portion-controlled, healthy whole-grain starches like one slice of multigrain bread, a whole wheat pita or tortilla, a third of a cup of brown rice or a half cup of whole wheat pasta.
Filling your plate with veggies first allows you to eat significantly more food, even though you’ll down as many as 432 fewer calories a day than if you eat a typical diet, research has found.
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","6. Have an after-dinner treat every day","","http://msnbcmedia.msn.com/j/msnbc/Components/Photo/_new/cot-080722-dark-chocolate.vmedium.jpg","","", "", "", "", "", "right", "Koichi Kamoshida", "Getty Images file", "148", "198", "#000000", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "“We’re human; we need goodies,” says Beller. “Take them away, and any plan will backfire. It’s like saying you’re going to work 365 days a year with no vacation. You’ll burn out.”
You can have whatever you like — an ounce of dark chocolate, a glass of wine — but Beller does recommend checking calories and limiting them to 120.
Tip: If you’re the type who can’t keep it to a half cup of frozen yogurt, you might opt for individually portioned treats like Skinny Cow Ice Cream Bars or five Hershey’s Special Dark Chocolate Kisses. For more yummy treat ideas, go to glamour.com/bbg.
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","7. Get at least 7 hours of sleep every night","","http://msnbcmedia.msn.com/j/MSNBC/Components/Photo/_new/090305-sleep-hmed-320p.vmedium.jpg","","", "", "", "", "", "right", "", "Getty Images stock", "132", "198", "#000000", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "Dozens of studies show that people who don’t get enough sleep tend to weigh more than those who do. “When you don’t sleep enough, you feel sluggish and look to food to pick you up and get you through the day — particularly sugary, high-calorie stuff,” says Beller.
A lack of sleep also disrupts the balance of leptin and ghrelin, two hormones that help control appetite, research has shown.
“I’ve had many clients who, when I gave them ‘the talk’ about getting more rest, dropped five or 10 pounds almost instantly after following my advice. They felt more balanced and energized — and found they didn’t need to grab that doughnut at their morning meeting or jet out for a whipped mocha coffee in the afternoon. I’m telling you: If you’re serious about changing your body, you’ve got to prioritize sleep.”
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","Recipes","","http://msnbcmedia.msn.com/j/msnbc/Components/Photos/050802/050802_foodie_hmed_3p.vmedium.jpg","","", "sub", "", "", "", "right", "Lisa Billings", "AP", "129", "198", "#000000", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "Need some healthy ideas for meals? Try these three recipes."; TODAY_7WeightLossTips_Glamour[i++] = new Array("","Breakfast wrap","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "What you need
• 1 La Tortilla Factory Whole-Wheat Low-Carb/Low-Fat large tortilla (80 cal, 12g fiber)
• 3 egg whites
• 1 tsp. shredded Parmesan
• 1 medium tomato, sliced
• 1 cup sliced mushrooms
• canola oil cooking spray
What to do
Spray pan with cooking spray, then scramble egg whites with mushrooms. Remove from pan, place in open tortilla, sprinkle Parmesan on top and wrap. Eat sliced tomatoes on the side or in the wrap.
Makes one serving.
Nutritional info:
216 calories, 6 grams fat, 18 grams fiber, 27 grams protein, 31 grams carbohydrates
What you need
• 1 lb. ground chicken breast
• 2 tsp. garlic salt
• oregano, basil, thyme and • black pepper
• store-bought marinara sauce
• steamed broccoli
• whole-wheat pasta
What to do
In a medium pot, warm the marinara sauce on low heat. Mix the spices with the ground chicken breast and shape into small meatballs. Gently drop the balls into the warmed marinara sauce. Cover and simmer for 10 to 15 minutes until meatballs are cooked through. Serve with 1/2 cup cooked pasta and 1-1/2 cups steamed broccoli.
Makes four servings of meatballs.
Nutritional info
335 calories, 10 grams fat, 7 grams fiber, 29.5 grams protein, 35 grams carbohydrates
What you need
• 2 cups spinach or dark lettuce
• 1/4 cup shredded carrots
• 1/4 cup shredded red cabbage
• 1/2 cup sliced mushrooms
• 1/2 cup cherry tomatoes
• 1/2 cup broccoli
• 1 tbsp. broccoli sprouts
• 3 oz. canned tuna
• 1 tsp. light mayonnaise
• 2 tsp. lemon juice
• 1/2 cup chopped celery
• 1/2 cup chopped bell peppers
• 2 Kavli Golden Rye Crispbreads (golden box, at most markets-Whole Foods, Fairway, etc.)
What to do
Toss spinach, carrots, red cabbage, mushrooms, tomatoes, broccoli, broccoli sprouts and dressing in a bowl. In a separate bowl, mix tuna and mayo; add lemon juice, celery and peppers. Top salad with tuna. Have crispbreads on the side.
Makes one serving.
Nutritional info:
340 calories, 4.5 grams fat, 11.5 grams fiber, 31.5 grams protein, 46 grams carbohydrates
Sign up for Body by Glamour at glamour.com and you could win a VIP trip for two to Hollywood including five nights at the Renaissance Hollywood Hotel & Spa, treatments at Spa Luce, breakfast in bed and round-trip airfare, all compliments of the Renaissance, and, to top it off, a one-on-one with Jessica Alba’s trainer, Ramona Braganza.
Plus, every day this month you could win a $120 silver snake-print tote from the Home Shopping Network.
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","What you'll get online","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "• Workouts personalized for your shape and fitness level
• Weekly eating advice that will help you slim down quick
• All-new, easy-to-use fitness and food journals
• At-a-glance reports to track your progress
• Lots of yummy ideas for breakfast, lunch and dinner
• Free down-loadable MP3 workouts
• A friends feature to connect with other users and motivate each other
"; TODAY_7WeightLossTips_Glamour[i++] = new Array("","Rules","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", ""); TODAY_7WeightLossTips_Glamour[i-1].body = "Rules: No purchase necessary. Open to legal residents of the 50 United States and D.C. who are 18 years of age or older at the time of entry, except employees of Sponsor and Administrator, their immediate families and those living in the same household. Begins 12:01 A.M. EST on 4/2/09 and ends 11:59 P.M. EST on 9/8/09. All entries must be received during promotion period.
To enter and for Official Rules, visit glamour.com. Odds of winning depend on the number of entries received. Void outside the 50 United States and D.C. and where otherwise prohibited. Prize ARV: 1 Grand Prize, $3,686; 90 Daily Prizes, $109.94–$313. Sponsor: The Condé Nast Publications, 4 Times Square, New York, NY 10036.
"; // END editorial data