Losing more than 2 lbs. a week requires burning an additional 7,000 calories or more, which can be difficult to do. Dr. Donald Hensrud, Mayo Clinic preventive medicine specialist, recommends a slow and steady approach that will help you maintain your weight loss and ensure it's fat loss -- not water weight and lean muscle tissue. If you do need to lose weight quickly for your pageant, follow an eating plan of lower calorie nutrient-dense foods, according to Tosca Reno, author of the "Eat Clean Diet." Doing a combination of cardiovascular and strength training workouts daily will help you tone up and burn additional calories.
Step 1
Eat five to six small meals a day to keep your metabolism and energy level high, according to Reno. Eat serving sizes that fit into the palm of your hand.
Step 2
Eat lean proteins such as lean beef, fish, turkey, chicken and tofu. Cut out additional calories by not adding condiments, sauces, gravies or toppings to your proteins.
Step 3
Eat complex carbohydrates that are not refined or processed. Choose wild or brown rice, whole-grain pasta, bread and cereal, oatmeal and fresh fruits and vegetables. Avoid white carbohydrates, such as white bread, pasta, bagels and pastries.
Step 4
Eat one small serving of a monounsaturated fatty acids, or MUFA, with every meal to help prevent and disperse belly fat, according to the "Journal of Diabetes Care." Choose 1/4 cup of dark chocolate, 10 olives, 10 nuts, 1/4 cup of seeds, 1 tbsp. or 1/4 an avocado.
Step 5
Blend cardio with strength training in a short-burst circuit training workout to burn maximum fat, according to Tina Schwager in the September 2009 "IDEA Fitness Journal." Warm up with walking for five minutes. Run at maximum speed on an elevated incline for 60 seconds, then do four minutes of recovery exercises such as dumbbells, weight machines or muscle isolation exercises. Repeat the cycle four to six times and then end with a five-minute cool down.
Tips and Warnings
- Drink eight to nine glasses of water daily. Avoid high-calorie drinks such as juice, soda and alcoholic beverages.
- Consult your doctor before beginning a new diet or fitness program.
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