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The trite, overused phrase 'if you fail to plan, you're really just planning to fail' could never be more true when it comes to executing a successful weight loss program. The most important place to start is determining how much weight you want to lose in a given time period so you can have realistic goals to shoot for. While many people have in their minds a certain amount they want to lose, it may not be possible in the amount of time they're willing to diet for. This can be figured by a calculation taken from your body fat percentage. Before starting any weight loss program, get your body fat measured by a qualified professional so you know how much fat you actually need to lose. Once you know this, you can set realistic goals and expectations. For mental and physiological health reasons, do not try dieting for longer than 12-16 weeks at a time. Depending on your muscular tone, physical conditioning, body type and several other factors, you can expect to lose 6-20 pounds of body weight in the first 3-4 weeks of any correctly designed nutrition program. Beyond this, a reasonable goal is to try to lose 2 pounds/week for the remainder of the time.
This means a realistic weight loss goal is between 30-40 pounds in a 3-4 month period. If you have 100 lbs. to lose for example, you will need more than one nutrition program to reach this goal. If you need more than one diet program, do not plan on doing one right after another, as you will have diminishing returns. For large amounts of weight to lose, string several diet programs together with short breaks in between. For example, if you have to lose 100 lbs., plan on doing so with three 12-week programs spaced 10 days - 2 weeks apart. To accomplish this, take a break from low calorie eating during the down times however continue to eat the food on your diet, just in larger portions. Expect to put on 5-8 pounds in between diet plans and account for this in your overall weight loss strategy. If you need several diets like this to achieve your goals, sketch out the big plan on a one-year calendar but only worry about details of each program as you're getting ready to execute it.
What is the best quick weight loss diet? Of course you want to lose weight fast and easy. But don't many women usually complain that dieting just takes too long? What if you've merely got a month to look fit and fab for your anniversary?
Losing weight slow and steady means you're likely to keep the pounds off, but there are healthy means and ways to lose weight quickly, too. You can step up your metabolism and burn calories faster. Here are 8 fool-proof tips for a quick weight loss diet:
- Drink the magic of green tea. Green tea has amazing metabolic effects! Drinking green tea makes you burn an additional 70 calories in a 24-hour period. That 70 calories you burned in a day could have otherwise amounted to an aggregate of 7.3 pounds in 1 year! Research has backed the metabolic-enhancing effects of green tea, owing it to the cathecin components in the drink. It's a kind of antioxidants.
- Monitor your intake of calorific drinks. A glass of grande café mocha contains the same amount of calories as a bowl of pasta. But guess what. You're likely to get another cup of the former because it's not as satiating as the latter. Therefore watch your intake of soda, juices, wine and coffee. If you take each of these in the daytime, your calories intake would add up to 800 by the nighttime, but you'll still feel hunger pangs. Be careful of drinking alcoholic drinks, too. Alcohol tends to suppress fat metabolism, making it harder to burn calories.
- Start an exercise routine using a set of 5-pound weights. You won't regret it as a one-time investment. Strength training using 5-pound weights builds more lean muscles, plus, you'll burn calories at a 24/7 period even if you're at rest. For your strength training routine, do some push ups, some lunges or a few squats. Exercise those biceps using free weights as well. Do some simple bicep curls or a number of tricep pulls on your free time at home or in the office. Three to four times of this routine in a week can bring rapid improvements.
Who knew that diet food plans could look like this? At bistroMD, we reject the idea that healthy weight loss food must be bland and boring. We are passionate about providing delicious and healthy meal delivery plans that are perfectly suited for weight loss. BistroMD diet delivery is weight loss without the sacrifice.
ProForm® is more than a brand. ProForm is a trainer, a competitor, an engineer, a fan, and a teammate. With a serious commitment to that top percentile, we work to produce equipment and technology that can take you across the finish line, place you on the podium, and push you beyond yesterday's ideal.
Omega-3 SLIM gives you 4 nutrient powerhouses for extraordinary heart healthy weight loss
GreenSelect® Phytosome—Shed pounds by boosting your metabolism
GreenSelect Phytosome is an extremely powerful and highly absorbable decaffeinated green tea extract. Clinical research found that it not only helps increase metabolism so you can burn more calories, but it also helps reduce body mass index (BMI), which is all important for your heart health. In fact, study participants who took GreenSelect Phytosome lost an average of 30 pounds over the course of the 90-day study, when combined with a reduced-calorie diet (men followed a 1,850 calorie/day diet and women followed a 1,350 calorie/day diet).1Participants of the 90-day study also reduced their BMI—that's big news since reducing BMI is related to improved heart health.