We are continually being pitched quick weight loss plans, products and schemes. The truth of quick weight loss is it’s often followed by actually quicker extra weight because quick weight loss generally has 2 bad side effects, the required calorie reduction slows down the metabolism of yours and unless your very obese (a 100 or maybe more fat) if you lose over 2 pounds a week a greater portion of that weight over two pounds is muscle and decreased muscle mass further slows down your metabolism. In addition quick weight loss often involves starving the body of yours of something it’s going to take to operate properly (like carbohydrates you body needs for energy) or calls for you to take potentially risky unregulated solutions (like thermogenic fat burner pills). We often get asked about the proper way to take weight off so we developed the following strategy to make a sensible, safe and sane method for regular folks to constantly drop some weight without having to starve themselves or invest hours in the gym, generally it is a method for real people, residing in the real life that gets real results.
Having lost a great deal of weight on a very low calorie weight loss plan and then being forced to master to carry on and slim down while ingesting nutritionally sound, as outlined in my book Diary of a Former Fatman, I developed the program below to get rid of pounds while ingesting the right amount of the good things which allow your body to operate at its peak all while eating enough so you never think like you’re starving. This program is not a diet it’s a good nutritional program coupled with the best type of exercise to safely and consistently lose weight.
On this particular program you can expect to lose one to 2 pounds a week regularly along with a major surge in power. Depending on exactly how you have been consuming as well as exercising it is able to take seven to 10 times for the body of yours to change to this system, so if you have been starving yourself in an attempt to lose weight do not be worried about the weighing machine moving up in the earliest week your body will adjust to this particular program so that as it actually starts to move to operating at its peak efficiency the fat will start to come off of. Consider the number of pounds lost will be influenced by your genetics as well as the amount you’re overweight as well. Remember this is not a diet but a fitness program comprising appropriate healthy nutrition and weight loss inducing exercise so that it will not bring about quick weight-loss but rather consistent weight loss. After you establish this as your base program you can constantly decrease calories or carbohydrates in the short term to take off several weight quickly but remember those quickly lost pounds grow back just as fast.
When you begin this program be aware of your start fat and measure the arms of yours, thigh, chest, waist (right above belly button), along with abdominals (right beneath your belly button). Weigh yourself once a week and retake your measurements monthly to ensure you are making the right kind of progress; you should watch yourself getting smaller in each one of the correct places. If you notice the progress of yours delaying or stopping review the diet of yours to make sure you’re neither eating too much or too little by journaling every aspect you take in and once you consume it for one week and checking your improvement.
The Nutritional Plan
The health strategy, (I told you it wasn’t a diet) here is simple, Get more information all the nutrition of yours from the excellent sources: lean protein-rich foods (fish, chicken and turkey), positive carbohydrates (oats, fruit and vegetables), healthy fats (whole grains and nuts). Eliminate all undesirable sugars, carbohydrates which are bad and overly processed foods that the body of yours can’t properly process. Try eating every 2 to 3 hours and keep the areas under control (use the size of your fist as a guide for the correct food portion size). As you progress on this plan you can tweak the foods you eat based on the specific needs of yours as genetics is a substantial contributor to the success we have on any fitness program.
This specific system is a 3-2-1 plan, made up of 3 sections lean protein, two components carbohydrates as well as one part good fats. To find out just how much of each area you need to have simply take your required daily caloric intake and divide by 6 and then use the appropriate multiple. Therefore if your necessary caloric consumption is 1,800 calories you will want 300 of those calories from fat, 600 from carbohydrates as well as 900 from lean protein.
To figure out the amount of calories you want one day take the goal weight of yours and multiply it by 10 plus the hours of exercise you do a week. The following is based holding a goal weight of 200 lbs and performing three hours of exercise a week: