(NEW YORK) — Chris Powell, the trainer behind the miraculous weight-loss transformations on ABC’s Extreme Makeover: Weight Loss Edition, says people looking to lose weight in the New Year don’t need to run away from carbohydrates like pasta and bread, which have been long feared by dieters.
It’s just the opposite, Powell says. Carbs can amplify your weight loss if consumed the right way.
In his new book, Choose to Lose: The 7-Day Carb Cycle Solution, Powell lays out his Carb Cycle Solution plan that alternates high-carb and low-carb days to boost your body’s metabolism and fat-burning ability, and thereby maximize weight loss.
Powell appeared Thursday on ABC’s Good Morning America to reveal diet and exercise tips he says will give you a whole new body in the new year.
Powell’s Diet Tips:
Even the most dedicated dieter still gets cravings, so Powell has three tips to help curb hunger and keep you on track.
1 — If you are going to a party or out to eat with friends, take psyllium fiber pills beforehand. The pills, available at health food stores and in some grocery stores, help keep you full longer.
2 — Chew sugarless mint gum to curb cravings and distract yourself from eating more food.
3 — Add a flavor packet to your water to enjoy the taste, while cutting the hundreds of calories found in regular fruit juice.
Powell’s 3-2-1 Exercise Rule:
When it comes to exercise, Powell applies the same high-low rule that he uses in the diet, incorporating intervals to maximize fat and calorie burn. Follow this 3-2-1 plan, he says, to banish your bulge.
3 Minutes Low Intensity — You can maintain a conversation and are breathing easily.
2 Minutes Moderate Intensity — You can still maintain a conversation but your breathing is heavy.
1 Minute High Intensity — You are breathing heavily and you can’t hold a conversation longer than three words.
Copyright 2012 ABC News Radio