Q:I am in the home stretch of a Biggest Loser contest at work and need some tips to help put me over the edge this last week. Is there anything I can do to maximize my loss?


While I am not a huge supporter of “drop weight quickly” tactics, there are a few things you can do to shed a little bit of weight for an event or the end of a challenge. Most of this will be water weight, but some will be fat. These tactics are not unhealthy and are things that most of us need to do anyway. There are more than 4 strategies, but these are the most effective, and I don’t want to overwhelm you with a ton of things to do. These 4 are all things that are safe to do at the same time without lowering the metabolismsignificantly like a large calorie drop to cut weight quickly.

  1. Cut salt – Salt causes your body to hold onto water, so cutting it down can help you drop a few pounds and even look leaner. Be aware of salt hidden in common foods like bread, soup, dressing, processed foods, etc. Sticking to whole foods will automatically cut your salt intake, even if you shake a little on top of your food.
  2. Lower your carbohydrate intake – Carbohydrates cause your body to hold onto water. The more of them you eat, the more water you will retain. Our bodies need carbohydrates for energy, but there are PLENTY of carbs in fruits and vegetables. For about 2 days after eating high carbohydrate foods, expect your weight to be higher due to water weight. The opposite is true when you drop your carb intake.
  3. Eat more fiber (not supplements) in the form of low glycemic vegetables – This will help to eliminate excess waste (and weight) from the intestinal tract. Too many apples and bananas can actually have the opposite effect due to their high pectin content. Stick to green veggies like kale, spinach, and broccoli.
  4. Drink more water – Water helps to flush out toxins created when you burn calories AND dehydration slows the fat burning process….hydration speeds it up.

Remember to avoid “quick fix” mentality, but these are simple, healthy tips that are good to be aware of any time. Check out the RECIPES section of the website for low-glycemic, super quick recipes that will help you achieve this goal.