TODAY   |  May 29, 2013

Shed pounds with the 5,4,3,2,1 diet plan

If you’re looking to get into shape this summer, TODAY nutritionist Joy Bauer is here to help. She shares the five things you need to do every day as part of the 5,4,3,2,1 diet plan, including eating five cups of vegetables a day and drinking two cups of water before breakfast.

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This content comes from Closed Captioning that was broadcast along with this program.

>>> this morning on "new season, new year," the five, four, three, two, one diet plan, five simple things you can do every day starting now helping you lose as much as five pounds in one week. joy bauer, our nutritionist here.

>> these are fun, delicious and effect sdplif eat five cups of veggies every day.

>> vegetables are high volume, low calorie and fill you up, not out and however you want to divvy these up throughout the day, it's really up to you. i think the easiest thing is to have two cups with lunch, two cups with dinner and one cup as an afternoon snack or set your smartphone and every couple of hours.

>> any five veggies.

>> any five. great to vary it up. if you like carrots and green beans , repeat, repeat and repeat. it works. number foir thiur is my favorite.

>> pick four favorite high intensity dance songs and boogie it up.

>> here's natalie .

>> for example.

>> my little dance party here all by myself.

>> has a wrist band calculating how many calories she burns and 19 calories, joy.

>> for every song, it's about 40 calories. that means 150 calories at the end of the day .

>> what people don't realize, right about this time, natalie does this every day.

>> commercial breaks .

>> commercial segments around it.

>> three commercial of commercial break , get up and dance.

>> exactly.

>> so number three is three protein rich meals. protein revs your metabolism. an open-egg sandwich in the morning, a small spread of light cream cheese or light skim ricotta. tuna sal ad with non-fat mayo, and this is turkey sausage with lots of vegetables, getting the vegetable cuttia in.

>> number two. two glasses of water before breakfast , before lunch and before dinner. it's going to fill you up and you're going to eat less.

>> okay.

>> number one, keep it going, natalie .

>> i am, i'm worky. 21 calories.

>> one time each day you're going to indulge in a 150-calorie treat, could be a glass of wine, a small fro-yo with fresh fruits, four cups of light popcorn, two tablespoons of semi-sweet dark chocolate chips.

>> ounce of chocolate chips .

>> i need that.

>> go, natalie .

>> the 24 calories i just burned.

>> right?

>> is there anything in here?

>> dance it out, al. dance it out al. come on, al. come on. i need a dance partner.

>> you don't do any of this, don't do any of this. this is where you live.

>> look at 26 calories.

>> arms up. it's going to pick it up.

>> five pounds in one week if you do this?

>> up to five pounds in one week, and, again, the tips are simple, they are effective and some of them are delicious.

>> can do it in a commercial break .

>> visit summer shapeup on