By: Tom Fortune
It's the most romantic day of the year - so you want to look your best. MSN Her talks to the experts to find out how you can shift a stone before 14 February.
Champagne, chocolates, flowers and fancy restaurants - these are the things we want on Valentine's Day, aren't they? This year, how about something longer-lasting and more worthwhile. Losing weight (if you need to) will improve your health, give your confidence a boost and - in the spirit of Valentine's Day - give your sex life a jolt too.
Most health experts say you need about four to six weeks to lose a stone; weight loss shouldn't be any more drastic than this, and the focus is going to be on healthy eating and taking regular exercise. So banish any thoughts of skipping meals or starving yourself.
Ready to get in shape for your Valentine? Here's how to do it.
Getting started
"Sixty to seventy percent of your results will come from improving your diet," says personal trainer Gavin Walsh (bootcampathome.com). For some of us, this means taking a close look at what, how and when we eat. Dietitian Katie Peck (pecknutrition.com) says: "Your first step is to assess your usual daily calorie intake over a period of seven days. Then you can take steps to adjust your calorie consumption and improve nutritional balance.
"When combined with exercise, your body will start to break down fat stores for energy. So, my top tip is to track your food and drink intake over seven days and then make food swaps, taking out unnecessary foods and replacing them with nutritious alternatives, such as skimmed milk for full fat, sweet fruit for sweets, dark chocolate for milk and whole grain for white bread. There is no one-size-fits-all approach, but you should aim to reduce your intake by 200-500 calories per day (assuming you normally eat the recommended 2,000 calories a day)."
What to eat, what not to eat
Reaching your weight-loss goal isn't just about the number of calories you consume every day. More important is the type of food you are eating. As Walsh says: "Don't worry too much about counting calories. When you eat clean it's difficult to overeat!"
You do, however, need to be strict with your food choices. Walsh says: "Cut out processed foods, sugar, caffeine, dairy, wheat and starchy carbohydrates like pasta, rice and bread. Make sure you drink plenty of water too, around 1.5-3 litres a day to flush out toxins and prevent your body from storing water."
Sticking to natural foods is key, says Peck. "Stay away from anything high in salt, sugar or fat. And cook at home rather than eat ready meals or take-outs, unless it's a healthy option. Aim for 50% carbs, 20% protein and 30% fats. You can still drink alcohol, but only in sensible amounts, aiming for 2-3 alcohol free days a week.
"Foods to go for include unrefined whole grain carbohydrates, high-fibre breakfast cereals, whole-grain crackers, wraps, fresh fruit, sweet potatoes, seafood, lean red meat, chicken, turkey, game, eggs, nuts, nut butters, seeds, beans, tofu, yoghurt and olive oil.
"Finally - eat, then exercise, as this is the time when your body will need the energy most. The following menu is my ideal nutritional day."
Breakfast: porridge made with skimmed milk, topped with flaked almonds, cinnamon and a drizzle of runny honey
Morning snack: Four Brazil nuts, one small banana
Lunch: 60g smoked salmon, extra-low-fat cream cheese, sliced cucumber in a wholemeal wrap, handful of cherry tomatoes
Afternoon snack: 30g toasted sunflower seeds mixed with soy sauce
Dinner: Three-ounce fillet steak, sweet potato spicy wedges, purple sprouting broccoli
Dessert: 100g natural yoghurt, 100g fresh pineapple
How to work out
There's no way around it - if you're going to unleash a new physique on Valentine's Day, then the next month is going to involve a ramped up exercise regime. But don't be scared, says Walsh: "Now that the diet is sorted, it's time to look at your fitness programme. Thankfully, there is no need for marathon sessions in the gym. Keep it short and sweet. The catch, however, is that you're going to be exercising more regularly, which means your home will also be your gym for the next few weeks.
"Use a mixture of cardio and resistance exercises for the best results. Imagining a scale of 1-10, aim to keep an intensity level of at least seven. Be honest with yourself; if you want quick results then you're going to have to up your game. Try this weekly programme which, alongside your improved diet, will make sure you arrive at Valentine's Day in the fittest, healthiest, sexiest shape of your life."
Monday: Three x four minutes of 30 seconds exercise and 30 seconds of rest. Akternate between jumping jacks, squats and press-ups.
Tuesday: One minute on, one minute off mountain climbers (from the press-up position, raise one knee up towards your chest, lower, then repeat on other side) for 10 minutes, twice a day (morning and night).
Wednesday: 100 burpees
Thursday: Five minutes in the plank position, broken up with short breaks in between
Friday: 200 lunges throughout the day
Saturday: 30 second sprints, with one minute rest in between, for a total of 20 minutes. You can also do rowing, spinning, burpees or mountain climbers.
Sunday: Long walk (this is your active rest)