To lose weight Fast you should Understand Calories
Adult person approximately burns 2000 calories/day without any exercise. So that person shouldn't gain any extra pounds if the total calories per day do not exceed 2000 calories. This means a caloric more than 2000 calories would be a surplus and you would gain weight, on the other hand anything less than 2000 calories would make you lose weight. One pound of body fat equal 3500 calories.
To lose one pound you would need to lose 3500 calories . If you were to cut your caloric intake to 1000 calories per day, you would be at a total deficit of 7000 calories for the week. That would mean you would lose 2 pounds. and remember we are not taking any pills or doing any exercise. If you were to eat absolutely nothing and starving yourself for one week straight, you would only lose 4 pounds.
( 2000 calories * 7 days = 1400 calories / 3500 calories per pound = 4 pounds lost per week !)
To lose one pound you would need to lose 3500 calories . If you were to cut your caloric intake to 1000 calories per day, you would be at a total deficit of 7000 calories for the week. That would mean you would lose 2 pounds. and remember we are not taking any pills or doing any exercise. If you were to eat absolutely nothing and starving yourself for one week straight, you would only lose 4 pounds.
( 2000 calories * 7 days = 1400 calories / 3500 calories per pound = 4 pounds lost per week !)
Are you getting the picture?
Diet Plan
So, if you want to lose 10 pounds fast, The truth is that you don't have to eat less food, you just need to eat the right food at the right time, 6 or more times per day. This means you need to eat meals smaller in portion more often. This will keep you satisfied and stop you from snacking on unhealthy junk food between meals. Most of all, it helps keep up your metabolism and thus burn more body fat.Keep track of your daily caloric intake, and eat less carbohydrates and more protein, but don't eliminate carbs completely. Carbohydrates are an important part of your daily diet, especially when exercising. It gives you the needed energy throughout the day and provides you with important vitamins and nutrients to keep you healthy. I would advise eating most carbs before noon time and sticking with healthy fruits, grains and nuts. After noon time, cut your carb intake and add more protein rich foods and green vegetables.
Eat foods on the low and medium side of the Glycemic Index. High GI foods create a surge of sugar in the body and cause insulin levels to spike and increase fat storage in the body. Low GI foods only cause small fluctuations and a gradual rise in blood sugar and insulin levels. Lower GI foods not only aid in weight loss, but also help you feel fuller, give you more energy, and reduce the risk of diabetes.
Eat more fat burning foods. Fat burning foods are those which help accelerate the body's fat burning process, or better yet help burn more calories or close to the calorie content of the food being consumed. So if you really want to lose 10 pounds fast, I have made a list of thermal or fat burning foods, and other foods that will help lower calories being stored in your body.
Thermal and Fat Burning Foods
- High vitamin C foods dilute the fat and render it less effective, thus making it easier to be flushed out of the body. These foods would include fruits and vegetables such as kiwi, strawberries, oranges, lemons, tomatoes, bell peppers, and broccoli.
- Foods rich in pectin are said to limit the absorption of fat by the cells, and helps in the absorption of watery substances which in turn also helps the cells release fat deposits. Pectin rich foods include apples, plums, peaches, and currant.
- Capsaicin is a thermogenic agent in foods which cause the body to produce stress hormones, which raise your body's metabolic rate and burn more calories. Foods containing capsaicin include chilli peppers, cayenne peppers, and tobasco sauce.
- Cinnamon helps metabolize sugar which decreases blood sugar levels in your body and helps reduce the amount of sugar your body will store as fat.
- Green Tea, apples, and berries contain catechin which is known to help accelerate many of the body's internal processes including those involved in burning fat.
- Omega 3 rich foods help by reducing insulin levels in the body. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories. Insulin increases the activity of an enzyme known to promote the storage of fat. Omega 3 can be found in salmon, flaxseed, walnuts, olive oil, fish oil and winter squash.
- Protein foods have a high thermal affect and burn more calories when being digested than either carbohydrates or fat. In addition, protein helps build muscle which increases your metabolism. Good sources of protein are chicken, turkey, eggs, fish, beans, nuts, and dairy products.
- Water is great in that it has zero calories, helps raise your metabolism, suppresses appetite, and flushes toxins from your body. Drink as much as you like!
See : Part (2)
No comments
Posted at 7:44 AM | by
Unknown
