![]() The 2 Pounds Per Week Rule and How to Burn Fat Faster. Can you lose more than 2 lbs of pure fat in a week? It gets harder as your diet progresses. People ask me all the time, . Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math ? Weight Reduction - How to Lose Weight, Weight Loss . Your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses up (burns): If the amount of calories that you eat equals the amount of energy that your body uses up, then your weight remains stable. If you eat more calories than you use up, you put on weight. The extra (or excess) energy is converted into fat and stored in your body. If you eat fewer calories than you use up, you lose weight. Your body has to tap into its fat stores to obtain the extra energy it needs. So, to lose weight, you need a calorie deficit. ![]() Most people will need to increase their physical activity to achieve a caloric deficit that yields 2.2 pounds of weight loss per week. Read 7 best ways to lose weight in 1 week. Tags: Exercise Weight Loss Tips. By Meenu Bahuguna Last Updated: Dec 15, 2015. Weight loss: 6 strategies for success. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day. ![]() The slimming Diet Plan is a balanced diet for healthy weight loss. By properly combining foods you can lose up to 2 kg per week without counting. Start of the week W aist cms/in kg/lbs W eight Week 1 f ood a n d. With 1 week detox diet plan you can lose 1 pound per day. 1 Week detox diet plan. How to Lose 10 Pounds in 1 Week without. You can achieve this calorie deficit by: Eating less (taking in fewer calories from food). Doing more physical activity (using up more calories). There are 3,5. 00 calories in 1 lb (0. Therefore, cutting down your calories by about 5. It is best not to lose weight too fast. You should aim to lose weight gradually. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat. This isn't sustainable weight loss. So, it is recommended that you lose an average of 0. Top tip: in order to lose weight, your energy in needs to be less than your energy used up. In short, you need to eat less and move more. Lifestyle change for life. Some people lose weight by strict dieting for a short period. However, as soon as their diet is over, they often go back to their old eating habits, with their weight going straight back on. Losing weight, and then keeping it off, needs a change in lifestyle for life. This includes such things as: The type of food and drink that you normally consume. Your pattern of eating. The amount of physical activity that you do. Top tip: ask family or friends to help and encourage you to keep to a healthy lifestyle. Consider a lifestyle change for the whole family but do not be put off if you do not get full support. Before you start. Motivation is crucial. To lose weight and to keep it off, it is vital that you should be motivated, really want to lose weight and want to improve aspects of your lifestyle. No weight- loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you. So, you may have little motivation or desire to lose weight. That is fine, so long as you understand the health risks. Top tip: write down the reasons why you would like to lose weight. Keep referring to this list to motivate yourself. Set clear goals with a realistic timescale. Based on the recommended rate of weight loss explained above, set yourself a clear weight loss goal with a realistic timescale. Some people aim to get down to a perfect weight. However, this may be a lot of weight to lose for you and you may become fed up about poor progress, and give up. So, you may find it helpful to break up your weight loss goal. For example, you may wish to set yourself a goal to lose 4 kg over the following 4- 6 weeks. Once you have achieved that goal, you can set yourself another, etc. For most people, you can start to get health benefits by losing even just 5- 1. For example, if your starting weight was 1. Top tip: aim to lose weight steadily, around 0. For most people, health benefits can come from losing the first 5- 1. This is often about 5- 1. Set yourself an action plan. In addition to setting yourself realistic weight loss targets, it is also helpful to set yourself an action plan. Be realistic and consider what you feel will have the most impact on your weight. For example, if you currently have a piece of cake every day, your action plan could be to reduce this to twice per week only. Your action plan might start with three main goals; then, once you have achieved these goals, you can reset your action plan and think about other changes you might be able to make. The idea is to make small, gradual changes that you can stick to for life. Monitor your current food intake. It is helpful to know how much you normally eat. Try keeping a diary, writing down everything that you eat and drink over a week or so. Include even the smallest of snacks. Are there times of the day that you tend to snack more? Are you eating three meals a day? Are there some snacks that you don't need? You may find it helpful to discuss your diary with your practice nurse, your doctor or a dietician. The simple fact is that, to lose weight, you must eat less than your current food intake (see above). Top tip: don't forget the drinks. Some drinks contain lots of calories, including alcohol and some fizzy drinks. Eating to lose weight. Aim to eat a healthy balanced diet. Briefly, a healthy diet means: Making up a third of most meals with starch- based foods (such as cereals, bread, potatoes, rice, pasta). Wholegrain starch- based foods should be eaten when possible. Eating plenty of fibre in your diet. Foods rich in fibre include wholegrain bread, brown rice and pasta, oats, peas, lentils, grain, beans, fruit, vegetables and seeds. Having at least five portions, or ideally 7- 9 portions, of a variety of fruit and vegetables per day. These should be in place of foods higher in fat and calories. For example, fruit makes a good, healthy snack if you feel hungry. Limiting fatty food such as fatty meats, cheeses, full- cream milk, fried foods, butter, etc. Use low- fat options where possible. Examples are: Skimmed or semi- skimmed instead of full- cream milk. If you eat meat, eating lean meat, or poultry such as chicken. Trying to grill, bake or steam rather than fry food. If you do fry food, choose a vegetable oil such as sunflower, rapeseed or olive. Avoiding sugary drinks and foods such as chocolate, sweets, biscuits, cakes, etc. Limiting other foods likely to be high in fat or sugar such as some take- away or fast foods. Eating three meals a day and not skipping meals. Always have breakfast. Skipping meals will just make you feel more hungry, make you think more about food and make you more likely to overeat in the evening or snack between meals. Trying not to add salt to food and avoiding foods that are salty. Including 2- 3 portions of fish per week. At least two of these should be 'oily' (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna). See separate leaflet called Healthy Eating for more details. Also, many books on food and health give details. Your practice nurse or dietician may also be able to help. Top tip: low- fat foods are generally best. But remember, some low- fat foods and drinks such as alcohol, sugary drinks, and sweets, are still high in calories. Extra tips for losing weight. Eat regular meals. This can help you to burn calories at a faster rate and avoid becoming too hungry. It can help in regulating the hormones that are involved in controlling appetite. It can also help you adapt well to a routine, reduce the likelihood of unplanned temptations and encourage you to develop good self- control. Eat breakfast. Eating breakfast helps to control your blood sugar levels, can kick- start your metabolism and prevent you from snacking or eating impulsively later on. It has also been linked with increasing activity levels throughout the day, by replenishing your energy levels. Make sure each meal is balanced. Think about what you're putting on your plate at each mealtime. Half your plate should be made up of fruit and/or vegetables. A quarter of the plate should contain your meat, fish, beans or other protein sources. The other quarter should contain your starchy carbohydrates such as rice, pasta, potatoes or bread. A balanced meal will provide you with all the nutrients you need while keeping your blood sugar levels steady and satisfying your hunger. Don't let yourself get too hungry. If you go for long periods without eating, this can result in you eating more when you eventually do eat and can cause you to crave unhealthy snacks. Eating every 3- 4 hours will help to prevent this. Plan what you eat. It is important to plan ahead. Perhaps you could plan each day's meals and recipes the day before, or plan a week's meals at a time. In this way you will know exactly how much food you will be eating. This is better than looking in the cupboard and fridge before mealtimes or snacks to see what is there. It is best to separate eating from other activities. This helps you to keep to your planned eating for the day. So, try not to eat whilst on the move, whilst watching TV, during meetings, etc. Top tip: plan tomorrow's eating today. Change your eating habits. Do you have any eating habits that can improve? Are you eating larger and larger portions when you have a meal? Deliberately try to take smaller portions when you have a meal. Do not feel that you have to empty your plate. Perhaps change the plates in your cupboard (which may be large) to more medium- sized plates. In this way you will naturally serve up smaller portions. What do you have for snacks? Try changing chocolates, cakes or crisps for fruit. The Change. 4Life website listed below gives tips about healthy snack alternatives. Do you have second helpings at mealtimes when you are really already full? Skipping meals is usually a bad idea. It sounds a good idea but many people just become hungry, have snacks later in the day and eat too much at the next meal. Eating at regular mealtimes may be a first important change. It is best to have three healthy meals a day. Do you always have a pudding? Will a light yoghurt do instead of a sweet pastry? Do you eat quickly? Are you ready for a second helping before most people have half finished their first plateful? Overweight people, on average, eat faster than slimmer people. It is best to train yourself to chew each mouthful for longer and to eat slowly. Do you give yourself time to feel full? It takes 1. 5- 2. The hormones that regulate your appetite need time to kick in. So, eating slowly and allowing yourself time to feel full can help you to lose weight. Do you watch TV while you are eating? Sometimes having distractions and not concentrating on mealtimes can cause you to overeat.
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