Here is your drill for week 4:
It goes without saying that everything we have done so far stays the same, even if you don't see it on the drill. With this I mean, you are still not allowed to eat dessert during the week, and can only have something on Sunday. You are drinking water and tea. And having at least two snacks a day.
Moving on, most of you complained about your tummy not being as flat as you would like, and I hear you. Luckily after 3 weeks of bikini club, we all have already seen some encouraging results.
We'll keep on concentrating on a better diet, which for this week translates into: LESS FAT.
We have been more careful about selecting our foods, but now I want you to start reading labels. Not every single time, I don't want you obsessing, but definitely for every new food you want to introduce to your diet, and every time you are not sure about the nutritional value of any food.
Less fat means switch to low-fat or fat-free versions of the current whole-fat food you're eating. Milk, cream cheese, yogurt... anything.
We all know to stay away from trans-fat but I want you to keep your saturated fat content down as well. We'll get more technical later on, but for now just try to keep it at a minimum.
Even though this might sounds like a contradiction, it isn't: start taking fish oil supplements, the "good fat". This past Wednesday I gave you a list to pick some good and safe supplements from, here it is again. And of course, if you can and if you like it, eat more fresh fish. Here's more information on the benefits of fish oil supplements (and also a word of caution about any possible interactions with some other medications).
Now, let me show you what a flat tummy diet looks like: the abs diet bullseye. It shows you the food you should eat more of, and less of. Feel free to follow it or to use it as a reference point, as we continue in our journey, because it is a great diet. Definitely you can start by practicing avoiding food from their EAT RARELY list: no bacon, no bagels, no cakes, no cookies, no soft drinks (sigh), no beer, no margarine, no jelly, no white flour (sigh), no creamy soups, no ribs, no fried vegetables...
And going forward, no more eating after your last snack. The ideal would be no more eating after 8 PM. No more "middle of the night fridge raid". If it's midnight, and you feel you have to open that fridge and have some food, Stop! Take a deep breath, say to yourself that you won't keep jeopardizing your bikini body, then open the fridge, grab a bottle of water, and drink as much as you can. Put the bottle back and go to bed! If you find that the fridge is stronger than your will power, at least at night, you may be suffering from Night Eating Syndrome, and maybe you need to try different tactics to defeat it.
Keep up the good work girls! Try to be constant, don't skip days you should be exercising and your body will just look better and better. But, as promised, we need to step it up a bit, and going forward, we'll need to exercise 4 days a week! We'll keep the time to 20 minutes per session, but you know it will increase soon... What's important is that you can do it! :)
This week we'll take care of the neck and decollete region, by dedicating them some extra pampering time. You can treat the area with a scrub first, and then spend a good 5-10 minutes massaging a moisturizer on it. If you have one, use an exfoliator.
Next we'll have a nice body scrub, since it's been a while.
And on Friday, I would like you to pick up a new habit, if you can: have your armpits waxed. Shaving is ok, but of all the body parts we shave, the armpits look so much better when you wax them. And if you wax, you don't have to worry about it for weeks.
It's time to pick a first reward, for sticking with this plan for a month. Think of something you want to treat yourself to, and post it in the comments. Come May, we all go shopping! :)