In this video I give my quick observations on how Europeans manage to stay so slender. Please add your thoughts!
by Cyrus Peikari, M.D.
Warning: I don’t like using tricks like these to lose weight fast. I’d much rather have you stay lean and “beach ready” year round. Why? Because when you look good on the outside, you are healthy on the inside.
Think logically: when you have a lean, strong, sexy body, you are less likely to get diabetes, high blood pressure, and heart disease. Often, you can “cure” those diseases by losing just 10 pounds of belly fat.
The following tips won’t reverse years of bad habits. However, they can give you a quick “tune up” and give you confidence at the beach. I want you to take that confidence and nurture it: let it inspire you to make positive, long lasting changes to your diet and health routine.
Tip 1: Cut salt
Excess sodium causes fluid retention. This fluid retention makes you look big and bloated. Try to cut salt at least 3 to 5 days before hitting the beach. Be careful, because salt sneaks into most foods these days. Examples of salty foods include: cold cuts and cured meats, chips, pizza, processed chicken, soups, cheese, sauces, and most junk food.
Tip 2: Skip one cheat day
If you are following my version of the slow carb diet (see my free slow carb diet articles or videos), you use Saturday as your “dieters gone wild” day. Unfortunately, the fast carbs (like bread, pasta, and chips) cause fluid retention for several days. I recommend skipping one weekly cheat day before your trip to the beach. You’ll be amazed at how much tighter you look in the mirror. However, don’t skip your cheat day for too many weeks in a row; it’s a mistake I’ve made many times. Regular cheat days are essential for maintaining your hormone levels, particularly thyroid, leptin and testosterone.
Tip 3: Do some light resistance exercise
Just a few minutes of resistance exercise gives you that muscle “pump” that looks so good in photos. You don’t need a gym: pushups, squats, and planks are my favorite. You can even add a few calf raises to make those calves really pop!
Tip 4: Choose your supplements
I don’t use many supplements, but a few are helpful. I take a multivitamin a few times a week to help with skin clarity. Nearly every day I’ll have a protein shake: this helps to preserve muscle when losing weight. And when I’m trying to drop weight a bit faster, I’ll take a Slim Cut Pro® tablet at breakfast and lunch to help with metabolism and hunger.
Tip 5: Tan
Tanning is a massive lever for looking good in a hurry. I feel that a mild amount of natural sunlight is good for most people. However, if you don’t want the extra radiation, consider a spray tan instead. It’s worth it.
Tip 6: Modulate your diet
Ok, this is an advanced technique. I really don’t recommend it unless you are very experienced. With this technique, you temporarily INCREASE calories to drop weight. That’s right, if you’ve been dieting hard for a long time, eating more may cause weight to drop temporarily.
For example, one of my athletic patients was stuck at 205 pounds, and he could not get his weight down to his goal of 199 pounds, despite months of hard exercise and severe calorie restriction. I told him to DOUBLE his daily calories. He was convinced that I had lost my mind! But when the patient came back the following week, his weight had dropped to 199 pounds. What happened? By increasing his calories to maintenance level, he took the stress of his body, and his cortisol levels dropped. So the weight he lost was water weight. (As I describe in my YouTube videos, high cortisol from stress causes water and belly fat retention).
Tip 7: Be confident
You don’t need any of the above tricks…you’re already hot! Have confidence in yourself. Stand straight and project your positive energy to others.
These are some tricks to get you looking good for the beach fast. But don’t stop here. Keep getting lean, strong and sexy: it’s the best way to prevent chronic diseases. Don’t you want to be healthy, so that you can better serve humanity?
There’s no magic bullet for achieving a lean body year round. But luckily, it’s not as hard as you think. I eat French fries and chocolate every day, and my only cardio is walking. I’m doing it, and you can, too! Your first step is to spread the positive energy. Please take a moment to share this article with someone you love.
by Cyrus Peikari, M.D.
In this video I share three of the top diet strategies I use to help patients lose weight, and keep it off long term, while still being able to enjoy the foods that you love… such as chocolate chip cookies!
In this video I show how Dr. Rick lost 47 pounds in just 5 months, while getting stronger and enjoying big, delicious meals every day. 20 of our top tips are included.
Q: What if I overeat during the holidays? What should I do?
A: Don’t worry. Enjoy it and move on. The extra calories were good for you. Your leptin levels are up, and your metabolism is ready to burn fat faster.
If, accidentally, you eat 5,000 calories in one day, you probably won’t gain a full pound of fat.
Forget the guilt! Tell yourself that you deserved it. The worst thing you can do is to fall into a shame cycle. This is why many people start extreme diets and exercise binges after the holidays.
I know, because I’ve made the same mistake many times. I’ve tried the crash diets and the cardio binges. You may see short term improvement, but then you hit a plateau, and the weight gain comes crashing back with a vengeance.
Weight loss is like a marathon, not like a sprint. Slow, smart, incremental changes in diet and exercise win in the long run. Listen to your brain, rather than your emotions.
Please post your questions below, and share this with a loved one who struggles with food guilt.
Cyrus Peikari, M.D.