Welcome to the 2nd installment of “How to (really!) lose 20 pounds in 3 weeks!
1st installment here: http://wp.me/p4xaJ2-1E
I am sharing this plan because it worked for me -
someone with a thyroid disorder, a terrible sweet tooth, no willpower, a sedentary job, and bad genetics!
If you like my post, please click LIKE or FOLLOW my blog for more real tips on weight loss!
Step 1 – Create an account on Sparkpeople.com so that you can track your calorie intake.
This will help you diary how much you are eating throughout the day.
To really lose weight rapidly, you need to maintain calorie intake at the level Sparkpeople recommends for you (in my case, I limited myself to 1400 calories per day).
Step 2 – Really learn the different components of your food and determine what Sparkpeople is giving for a recommended daily range for each.
These categories include Fat, Protein, and Carbohydrate content of your foods throughout the day.
To truly lose a good amount of weight, you need to stay in these ranges and inside the calorie range most days. Going too far over or too far under each categorie will cause you to NOT lose weight.
Step 3 – REALLY adjust your food intake based on what Sparkpeople is giving you for results.
For example, if you are extremely low on the protein and very high on carbs that day (say you had toast, cereal and a bagel for breakfast), you should opt for a lunch with more protein, less carbs to even things out. This will promote the greatest weight loss and give you the best nutrients and energy for your body.
Step 4 – Make time in your routine to prepare your own food. This will give you the best overall results and enable you to count calories versus eating out and not knowing the calorie intake of all the foods you are eating.
Step 5 – DO NOT starve yourself. If you do not eat for more than 8 hours stretches, your body will go into starvation mode and begin squirreling away fat stores for later. This will stop all your weight loss results.
Step 6 – Eat the MOST calories in the morning (for breakfast) NOT in the evening. Having a 600 calorie breakfast has been known to jumpstart your metabolism and your energy level for the day. If you eat a lot at dinner time instead, then relax in your chair or your bed afterward, your body will store the food as fat while you are sleeping, and your weight loss efforts will be fruitless.
Step 7 – Substitute where you can. Example, whole grains are much healthier for you than white breads. I lost a large amount of weight switching to whole grain breads or sandwich rounds (which are only 100 calories!) If you are brave, you can do the same for pastas.
Step 8 – Try to reduce your bread/pasta intake if you are a big bread and pasta eater. Even this out with more fruits and vegetables (if you are like me, you were lacking in this area). They have more nutritional value and your body can digest them easier.
Step 9 – Find radical ways to serve vegetables, fruits and proteins. The struggle I had was getting bored with what I was eating. If you learn how to spice your food better, it will improve your weight loss efforts, you won’t get tired or bored of the nutritional foods you are eating, and your tastebuds will thank you.
Step 10 – Take time to cut out drinks with calories. Either buy drinks with 0 calories (ex. Green Tea or flavored water), or switch to water with MIO or other flavoring added to it. Walmart sells a cup which you can even infuse fruit with your water for a more natural approach. At times, the calorie intake of the drinks you have throughout the day (ex. apple juice or orange juice) can add up to the calories you could have had in a meal. Reserver your calories for your meals and drink something healthier.
Step 11 – Try to get 64 ounces of water per day (flavored if you need). This will help you feel more full and help your body to be more efficient and healthier. It will also help your teeth throughout the day, by washing away any sugar or food from them while you are drinking.
Step 12 – Fit exercise in your routine (do stretches and repetitions during conference calls at your desk, a few on your bathroom break, run the stairs before, during and after work, park further away from things, any little bit will help you lose tons of weight!)
Step 13 – Snack every few hours. This may seem crazy, but having a small snack every few hours will maintain your blood sugars, keep your energy level up for exercising, and keep you from feeling hungry and wanting to binge on unhealthy snacks throughout the day. It will also improve your metabolism so that your body burns calories faster!
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