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Video: Try these 5 tips to lose 5 pounds

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    >>> this morning on "take it off today" lose five pounds after five simple changes. forget fasting. you could lose five pounds by the time the summer sun is on us. joy bauer, good morning. good to see you.

    >> hi, tamron.

    >> it's motivation because it's summer to fit into your swim suit or a nice summer dress .

    >> these are simple, manageable, fresh and fun strategies that work. some of them are down right delicious and they are on the website.

    >> step one.

    >> one time each day eat a high protein breakfast. that's because there is a great study out of the british journal of nutrition that shows when you eat ample lean protein in the morning like canadian bacon , cottage cheese , nonfat greek yogurt you experience more fullness and eat less throughout the day.

    >> you have greek yogurt here.

    >> this is nonfat greek yogurt , any brand topped with berries and walnutses. or scrambled eggs with spinach, tomatoes and reduced fat cheese. i take a whole egg and whip it with three egg whites . takes the protein up but calories down.

    >> great start to the day. step two, i see hot sauce and pepper.

    >> two times a day add heat to the meal.

    >> why?

    >> there is a study from purdue that shows when you spice up the heat of meals, add pepper, hot sauce or real fresh or bottled hot peppers you are able to supress your appetite and eat less at that meal.

    >> wow.

    >> here are tricks i like.

    >> i will drink the whole bottle.

    >> either sricha or hot sauce into hummus or mayonnaise. you have a nice spicy spread for a sandwich. you can also make reduced fat chicken salad with sliced jalapenos or throw it on a salad.

    >> can it be chili or tabasco?

    >> any brand you like. kick up the heat.

    >> and three time as day?

    >> sip on either hot or iced green tea . that's because we have studies that show green tea , when you drink it before or with a meal actually helps to fill you up. again, like the heat suppressing appetite. you may eat less during the meal. more so than water.

    >> before or with the meal.

    >> we are not really sure if it's caffeine or the flavenoid compounds or a combination. for people with problems with caffeine, try it with decaffeinated green tea . that could work.

    >> you can have it iced or hot.

    >> just don't add sugar. then you will undo the benefits.

    >> step four. veggies.

    >> eat four cups of vegetables each and every today.

    >> most people don't even eat a cup.

    >> exactly. the easiest way is two cups with lunch and two with dinner. that's nonstarchy vegetables are high volume, loaded with fiber. they fill you up and prevent you from snacking on fattening fare.

    >> you said nonstarchy.

    >> broccoli, cauliflower, carrots and string beans. stay away from peas, corn and potatoes. you can eat them on top of this though.

    >> step five?

    >> five times a day you want to do 100 jumping jacks. either do the regular or modified.

    >> modified.

    >> either one. every day. you will trim 700 calories per week.

    >> love it.

    >> that's a big employment.

    >> we'll do our jumping jacks .

    >> everything is on the website.

updated 5/20/2011 9:24:33 AM ET 2011-05-20T13:24:33

If you’re looking to slim down before the start of summer, you’re in good hands. My fat-blasting, five-step plan can help you lose five pounds fast.

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Here’s the drill:

One time each day: Eat a high-protein breakfast.

Eating high protein meals, particularly in the morning hours, can make it easier to curb calories, which will accelerate your weight loss. A study in the British Journal of Nutrition found that when people added protein-rich eggs and lean Canadian bacon at breakfast they experienced greater fullness throughout the day compared to when the extra protein was eaten at lunch or dinner. Another study found that dieters who dined on eggs at their morning meal lost more weight and reported more energy than those who had a carb-heavy bagel breakfast with the same calorie count.

Here are two low-cal, high-protein AM meals to start off your day with a satisfied stomach.

  • Option 1: Scrambled eggs (1 whole + 3 whites) with sautéed spinach, chopped tomatoes, and ¼ cup shredded reduced-fat cheese
  • Option 2: Six ounces plain nonfat Greek yogurt topped with ¾ cup mixed berries (or 1 chopped apple) and 1-2 TB chopped walnuts

Two times each day: Spice things up.

New research out of Purdue University suggests that adding spicy seasonings and condiments like cayenne pepper, fresh and bottled hot peppers, and hot sauce to meals suppresses your appetite and slightly revs your metabolism. When dieters who weren’t used to eating spicy foods enjoyed soup seasoned with a dose of cayenne pepper, they ate 60 fewer calories at their next meal and burned an extra 10 calories. It’s a tiny, tiny increase — but an increase nonetheless!

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Try sprinkling chopped hot peppers into salads, or mixing hot sauce into low-fat mayo or hummus to make a spicy spread for sandwiches. Add some fire to omelets, low-fat chicken or tuna salad, stir fries, and marinades with minced jalapeno or chipotle peppers.

Three times each day: Sip on iced or hot green tea before or with meals.

Drinking fluids, including green tea, just before or with meals fills you up with liquid volume, which takes the edge off your hunger so you eat less food. One recent study by Swedish researchers found that green tea may be even more effective at satiating you than plain water, so I recommend sipping a mug or glass with breakfast, lunch and dinner. Tea may also be a welcome change if you easily get bored with plain H2O and want some beverage variety.

Green tea can also slightly rev your metabolism, so it may even help you burn through a few extra calories each day. Just don't add sugar!

Four cups of vegetables must be eaten throughout the day.

If you want to cut calories and successfully lose weight without feeling ravenous, you definitely need to embrace non-starchy vegetables. I tell dieters to eat them in unlimited quantities, but four cups is a good daily minimum. Non-starchy vegetables like broccoli, spinach, carrots, cauliflower, green beans, spinach and bell peppers are rich in fiber and water, which means they fill you up for an ultra-low calorie cost. That’s the winning formula for slimming foods.

From a psychological standpoint, I feel it’s very important for dieters to have some foods, like non-starchy vegetables, that they can eat in unlimited quantities at any time of day. This strategy cuts back on the feelings of deprivation and fear of being hungry that often cause diets to fail.

Five times each day: Do a set of 100 jumping jacks

You’ll burn about 100 calories doing 500 jumping jacks a day, and it only takes about 2 minutes to knock out each set of 100 jacks, so that’s 10 minutes TOTAL for the day. Anybody can find time for ten minutes of exercise, right?! Squeeze in a set—traditional high-impact JJs, or modified low-impact JJs—before your shower, while your computer is booting up, while dinner is cooking, or during a TV commercial break. You’ll get your heart pumping and burn an extra 700 cals a week!

For more weight loss tips and health information, visit joybauer.com and follow Joy on Facebook and Twitter.

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