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Friday, 20 December 2013

Body fat reduction and weight loss?

Well, to lose weight effectively, healthfully, and in a way that you can keep it off, you should lose no more than three pounds a week. (Plus you'll also be losing water weight and getting rid of bloating, so there goes another load of weight - anywhere from four to twenty pounds.)

Cut out entirely (or as very best as you can):
-Junk food
-Carbohydrates other than whole-grain and whole-wheat
-Anything with high fructose corn syrup
-Anything with "sugar" as one of the first two ingredients
-Oil other than olive or canola oil
-Full-fat dairy
-Potatoes, other than sweet potatoes

Eat around 1,600 calories a day. This should consist of:
-Four or five servings of lean meat/protein
-One serving of whole-grain/whole-wheat carbs
-One serving of fat-free dairy
-Three servings of fruit
-Five servings of vegetables
-As many non-starchy vegetables as you want (this means no squash, sweet potatoes, carrots, corn, or lima beans.)

Breakfast - two scrambled eggs with salt and pepper on one piece of light whole-grain bread, one apple, small container of fat-free yogurt

Snack - orange

Lunch - grilled chicken breast with spices, spinach and lettuce salad with vegetables and dressing made from vinegar, olive oil, salt, and pepper

Snack - half-cup of baby carrots, half-cup of grapes

Dinner - one roasted chicken breast with spices, half-cup of black bean salad or black beans with spices, two cups of steamed vegetables with a teaspoon of olive oil and salt and pepper

Every day, you need to get cardio exercise for at least an hour. Ride a bike, walk, run, do jumping jacks, kick boxing, anything.

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