Fat Burning Diet Plan Soup
Your Burn Fat Faster Plan
These metabolism-increasing moves and slimming easy-to-cook recipes put you on the fast track to slim. Lose 2, 5, even 10 pounds this month! Love this fit plan? Get the whole plan! Sign up for SELF's Drop 10 Plan today and drop two dress sizes this summer!
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Interval Workout
You'll need A light to medium resistance band with or without handles, and a timer. We heart the GymBoss ($20; GymBoss.com or download the free app). Low-tech option: counting "one-one hundred, two-one hundred..."
What to do Do each move for 20 seconds. Rest for 10 seconds. Repeat the 20-10 cycle a total of 8 times for each of the 8 moves. Complete this workout three times per week. Do "Feel-Good Fat Burners" to reach your 2-pounds-a-week goal. Fat jeans, your days are numbered!
The expert Trainer and SELF fitness director Meaghan B. Murphy used herself as a tester while developing the Drop 10 workout. After shedding 28 pounds of stubborn baby weight, she knows this plan will erase your extra pounds, too!
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Tapping Trimmer
Works: shoulders, triceps, chest, abs, obliques
Step 1
Start in plank with wrists directly under shoulders (as shown).
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Tapping Trimmer
Step 2
Bring right knee toward chest and tap right foot with left hand (as shown). Return to plank. Repeat on opposite side, for 1 rep. Continue, alternating taps.
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Jump Squat
Works: butt, thighs, hamstrings, calves
Step 1
Place band on floor in an upside-down U. Stand with feet outside handles. Squat, arms extended behind you, to start (as shown).
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Jump Squat
Step 2
Jump, raising arms overhead (as shown), landing inside band, then jump back to start. Continue jumping in and out.
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Diet Plan
The yummy, happy foods can likely sell you on this new, filling slim-down plan, but these delicious meals and snacks will seal the deal. Hunger and boredom? Not on the menu!
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Ricotta-Apricot Toast
Top 1 slice whole-grain bread with 1/3 cup part-skim ricotta, 2 sliced apricots, 2 tbsp chopped walnuts. Broil on high until edges of bread are golden, about 2 minutes.
Make it bigger: Add 1 slice whole-grain toast (100 happy calories).
THE SKINNY: 345 calories, 19 g fat (5 g saturated), 34 g carbs, 5 g fiber, 17 g protein
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Spicy Crab Salad
Toss 3 oz canned crab (drained) with 1/3 cup reduced-sodium canned black beans (rinsed and drained), 1/3 cup cooked corn, 1 oz crushed corn chips. Top 2 cups spinach with crab mixture. Combine 1 tbsp lime juice, 1 1/2 tsp olive oil, 1/8 tsp chili powder; drizzle over salad.
Make it bigger: Serve with 1 oz corn chips (150 happy calories).
THE SKINNY: 399 calories, 16 g fat (2 g saturated), 44 g carbs, 10 g fiber, 23 g protein
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Classic Cheeseburger
One cooked 4-oz 95-percent-lean ground beef burger on a whole-grain bun with 1 slice reduced-fat cheddar (1 oz), 1/4 cup spinach, 2 tbsp hummus, sliced onion, ketchup, mustard; 2 carrots; 1 stalk celery
Make it bigger: Add 1 carrot, 1 stalk celery; 2 tbsp hummus for dipping (80 happy calories).
THE SKINNY: 462 calories, 15 g fat (7 g saturated), 35 g carbs, 6 g fiber, 40 g protein
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Apple Dippers
1 small sliced apple; 1/4 cup lowfat plain yogurt mixed with 1 tsp peanut butter, 1 tsp honey, 1/4 tsp cinnamon
THE SKINNY: 147 calories, 4 g fat (1 g saturated), 27 g carbs, 3 g fiber, 5 g protein
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Feel-Good Fat Burners
Erase 700 calories per week any way you want. Here are 22 ways to do it and the calories per minute these fun heart-pumping exercises eat up.
*Calories burned per minute based on a 135-pound woman.
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Aerobics
High-impact: 7.5
Low-impact: 5.3
Step: 10.7
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Beach volleyball: 8.6
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Biking
Leisure: 6.4
Racing: 17.1 -
Swap It!
Sub food with virtually equal calories and nutrients so you can always keep your taste buds happy.
Fruit Swaps
1 medium orange
= 2 tbsp dried fruit
= 1/2 grapefruit
= 3/4 cup mango pieces
= 1 small banana
= 1 medium apple; pear
= 1 cup berries; cherries
= 1 cup melon pieces
= 2 apricots; kiwifruit
= 3 plums
= 24 grapes
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Sweet Swaps
1 tsp honey
= 1 tsp agave nectar; brown sugar; table sugar; maple syrup
= 1 tsp fruit preserves such as apricot, peach or strawberry -
Protein Swaps
3 oz boneless, skinless chicken breast
= 3/4 cup egg whites
= 3/4 cup cooked or canned beans
= 1 whole egg plus 3 egg whites
= 1 large turkey or chicken sausage
= 3 oz canned crab, salmon or tuna; fresh fish; ground beef; pork; steak; tofu -
Veggie Swaps
1 cup raw or 1/2 cup cooked spinach
= 1/4 cup stewed tomatoes or tomato soup; 1/2 cup cherry tomatoes
= 1/2 cup chopped nonstarchy vegetables such as bell peppers, broccoli, cauliflower, celery, mushrooms, tomato or zucchini
= 1/2 cup cooked or 1 cup raw leafy greens such as arugula, bok choy, cabbage, collard greens, kale, lettuce or Swiss chard
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Source: https://www.self.com/gallery/burn-fat-fitness-plan-slideshow
