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Drop 10 Diet

Give us 22-minutes and we'll transform you body - inside and out. http://www.self.com/drop10

You got this. Our legendary #Drop10Diet just got faster. All it takes is 22 min to lose 2 pounds a week. Sign-up now!

Have a question for Willow & Steph? Visit SELF's Facebook page every Thursday from 1-2pEST to chat with them!

How to Lose 10, 20, 30 Pounds! SELF's free Drop 10 Diet can help you get slim fast, with mouthwatering superfood meals, a choose-your-own workout plan, and the chance to win great prizes, to boot. Here's a sneak peak of what to expect—you'll be bikini-ready in 5 weeks! Love what you see here? Sign up for the full plan and start slimming today!

Drop 10 Toner: Side Slimmer Step 2 Push through left foot to return to standing as you bring right elbow toward left knee (as shown) for 1 rep. Return to side lunge. Do 12 reps. Switch sides; repeat. Watch the Drop 10 Trainers Coach You Through Each Move

Drop 10 Toner: Side Slimmer Step 1 Stand with feet hip-width apart. Keeping right foot planted and right leg straight, step left leg to side, bending left knee to come into a side lunge with toes forward, hands clasped at chest, elbows out (as shown). WORKS ABS, OBLIQUES, HIPS, BUTT, THIGHS Get the Drop 10 Toning Workouts!

Happy Calories! Each day you have 200 happy calories to spend as you wish. Desire dessert? Go for it! Or save for a splurge by rolling over your happy calories for up to four days, giving you as many as 800 calories to play with. Bring on the wine-and-cheese party!

Snack: Pronto Parfait Superfood: yogurt One McDonald's Fruit 'n Yogurt Parfait

  • Angela Devellis

    How can you recommend something with 28 grams of sugar per serving as a "healthy" choice? But tell your readers to shy away from adding strawberries and grapes to their salads, both which are fiber rich and are loaded with antioxidants? Sorry, just makes me question the integrity of your magazine. This product is totally processed.

Lunch: Salmon and Apple Salad Wrap Superfoods: apple, olive oil, salmon In a bowl, mix 1 can (5 oz) skinless, boneless wild salmon, 1/4 cup each chopped apple and chopped celery, 2 tbsp chopped red onion. In another bowl, combine 2 tsp balsamic vinegar, 1 tsp olive oil, 1 tsp honey; season with black pepper; toss with salmon salad. Spread salad on an 8-inch whole-wheat wrap; top with 1/2 cup chopped lettuce; roll up. Serve with 1/2 cup broccoli dipped in 3 tbsp hummus.

Breakfast: Blueberry-Maple Hot Cereal Superfood: quinoa In a microwave-safe bowl, combine 3/4 cup cooked quinoa, 2/3 cup 1 percent milk, 1/4 tsp cinnamon. Microwave until hot, about 90 seconds. Top with 1/2 cup blueberries, 1 tbsp chopped walnuts, 1 tsp maple syrup.

Your Top 10 Superfoods: The Drop 10 Diet is loaded with powerful superfoods that are scientifically proven to slim. Load up your plate with these proven pound melters, some of the brightest stars of SELF's new book, The Drop 10 Diet. Here's why yogurt made our list: Lowfat and nonfat Greek and regular yogurts contain 20 percent or more of your daily calcium needs. The mineral slows production of cortisol, a hormone that encourages belly-flab buildup.

Logs, Tools, and Prizes: With the Drop 10 Diet, every recipe you make and every workout move you do is logged and recorded to your profile, where you can track your progress and literally watch the pounds fall away. The plan also includes workout how-to videos, grocery lists, recipes, support from trainers and nutritionists, and the chance to win lots of great Drop 10 exclusive prizes!

Easy Toning Moves: Our twice-a-week toners sizzle the jiggle that's hiding your curves! Each move zeros in on trouble zones (arms, abs, butt and thighs) while also peeling off your body's top layer of fat. Squeeze in theses do-anywhere, 20-minute toning sessions two times a week and you'll be strutting your stuff on the beach this summer with no hang-ups or cover-up! (Try a sample move on slide 13.)

The Cardio Workout: You'll get 10 full weeks' worth of effective cardio and toning workouts, all mapped out for you by Katrina Hodgson and Karena Dawn, your Drop 10 trainers (at left). You choose which days to do your high-intensity interval training (aka HIIT), and for every two intense workouts, you're rewarded with a take-it-easy day—not to mention a hotter-by-the-day-bod. Read on for the rest of your Drop 10 workout plan—plus, a sample week of HIIT routines.