Information
I’m adding an information page just to clarify a few things before we get started.
1. Fiber: Soluble and insoluble fiber both have great effects. But the main ones are
that it attracts water and turns to gel during digestion, traps carbohydrates and slows the
absorption of glucose, lowers total and LDL cholesterol, regulates blood sugar and reduces
risk of heart disease. So for just those reasons you can see why this is important. The fact
that it turns to gel during digestion is the reason why fiber helps you to feel full. Also,
trapping the carbohydrates and slowing the absorption of glucose means you’ll stay full
for longer and you’ll have a steady source of energy. Regulating blood sugar also helps to
keep your insulin levels stable. If your insulin levels become high, your metabolism slows
down.
2. Water: Health care professionals say that you need to drink at least 2 Litres or
half a Gallon of water each day. But for this diet, we’re not just going to be drinking it
because it makes us healthy. We’re going to be drinking it for 2 main reasons. The first
being that it helps to make you feel full. This is going to be a life saver in the early stages
of the diet. And the second reason is that it boosts your metabolism. Another bonus is that
when you finish your diet, you won’t be craving the drinks that are full of sugar anymore.
You’ll be so used to water that you won’t want to drink anything else.
3. Metabolism: It’s important to understand that your metabolism is
responsible for burning fat and using energy. When your metabolism is high, you burn
more energy/fat doing the things you normally would. That’s why, if your metabolism is
low, you won’t lose weight and you could potentially put some on. So we want to keep it
elevated. Water speeds up the metabolism and it has no calories. Eating does also, but we
need to pace ourselves. I’ll go more into that later.
4. Exercise: I know I said you don’t have to. But if you want to start walking, or
doing some other kind of light cardio it will help you to get to where you want to be. Since
doing exercise of any kind burns calories it will add to the total amount of calories you’ve
burned off for the week. But don’t push yourself; if it’s too hard you won’t want to keep
doing it. Just walking or something you don’t mind doing would be fine.
5. Goals: Be realistic. I started with a goal of wanting to get to 80 KG from 115 KG by
the end of the year. It’s a 35 KG difference. I got to it, but I thought I needed to go further.
Turned out I was wrong. So once you think you’re about finished, go see a Dietician and
find out how much more, if any, weight you need to lose. When I went, I fully expected to
be told to lose more weight. But because I have broad shoulders I was told that it was time
to maintain the weight I’m at now.
6. Shakes: Not only are they an easy way to get a meal while counting the
calories. They also contain vitamins, minerals and nutrients that your body needs to
function. It also boosts your metabolism which as you know by now is very important. The
brand of shake I used was Celebrity slim: http://www.celebrityslim.com.au/ if you’re able
to get that brand of shake you will be able to follow this diet to the letter. I haven’t been
able to test any other kinds of shakes, but as long as you get meal replacement shakes
that have about 300 – 400 calories per shake it should work about the same. Make sure to
get meal replacement shakes, not protein shakes. Later on near the end of the diet, if you
want to start building muscle, you can increase your protein intake by drinking the protein
shakes. But I won’t be covering that.
7. BMR: BMR stands for Base Metabolic Rate; this is the max amount of calories you
can eat without gaining any weight while not exercising. To lose weight without
exercising, we’re going to need to eat less than that. That’s why 1200 Calories is all you’re
going to be eating each day until you finish.
8. BMI: BMI stands for Body Mass Index. It is a scientific way of finding out if your
weight is appropriate for your height. Unfortunately, the BMI does not measure muscle
mass and bone density. So if you have wide shoulders it’s not an accurate test. Your
Dietician can plot you onto a graph to see if your weight is appropriate for your height and
shoulder width.
9. Calories: There are 3500 calories in 1 Pound of fat. So there are 7717 calories
in 1 KG of fat. So each week, we need to burn off 7717 calories to lose 1 KG/2.2 Lbs in 1
week. So if your BMR is 1800 calories and you eat 1200 a day you will burn off about 4200
calories per week. You may notice that that’s not enough to equal 1 KG/2.2 Lbs of fat. But
with all the food and supplements you’re taking, along with water and eating every 3
hours, your metabolism will be boosted enough to double or potentially triple that amount
of calories burned. But most food is measured in “Kilojoules” so we need to know the
conversion. For the rough guess just divide the Kilojoules by 4 to get the calories of
something. The precise measurement is 1 calorie = 0.004184 kilojoules but there’s no need
to be that precise.
10. Motivation: For the first 1 to 6 weeks this diet will be a challenge. Your
body is going to be going from the high calorie, high carbohydrate diet, to one that’s
teetering on the starvation line. You are going to feel hungry a lot after the first few days.
The key in the initial stages is will power. You have to force yourself to ignore it, do not go
and get a coke, or an ice cream. Don’t eat junk food at all. If you absolutely cannot stand
the hunger, you can make a salad wrap. Not a sandwich, bread is high in calories and since
it’s not much in substance it won’t keep you full for long. I recommend some kind of gluten
free rice bread with salad.
SEE: Introduction to know the best way to lose your weight
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I’m adding an information page just to clarify a few things before we get started.
1. Fiber: Soluble and insoluble fiber both have great effects. But the main ones are
that it attracts water and turns to gel during digestion, traps carbohydrates and slows the
absorption of glucose, lowers total and LDL cholesterol, regulates blood sugar and reduces
risk of heart disease. So for just those reasons you can see why this is important. The fact
that it turns to gel during digestion is the reason why fiber helps you to feel full. Also,
trapping the carbohydrates and slowing the absorption of glucose means you’ll stay full
for longer and you’ll have a steady source of energy. Regulating blood sugar also helps to keep your insulin levels stable. If your insulin levels become high, your metabolism slows
down.
2. Water: Health care professionals say that you need to drink at least 2 Litres or
half a Gallon of water each day. But for this diet, we’re not just going to be drinking it
because it makes us healthy. We’re going to be drinking it for 2 main reasons. The first
being that it helps to make you feel full. This is going to be a life saver in the early stages
of the diet. And the second reason is that it boosts your metabolism. Another bonus is that
when you finish your diet, you won’t be craving the drinks that are full of sugar anymore.
You’ll be so used to water that you won’t want to drink anything else.
3. Metabolism: It’s important to understand that your metabolism is
responsible for burning fat and using energy. When your metabolism is high, you burn
more energy/fat doing the things you normally would. That’s why, if your metabolism is
low, you won’t lose weight and you could potentially put some on. So we want to keep it
elevated. Water speeds up the metabolism and it has no calories. Eating does also, but we
need to pace ourselves. I’ll go more into that later.
4. Exercise: I know I said you don’t have to. But if you want to start walking, or
doing some other kind of light cardio it will help you to get to where you want to be. Since
doing exercise of any kind burns calories it will add to the total amount of calories you’ve
burned off for the week. But don’t push yourself; if it’s too hard you won’t want to keep
doing it. Just walking or something you don’t mind doing would be fine.
5. Goals: Be realistic. I started with a goal of wanting to get to 80 KG from 115 KG by
the end of the year. It’s a 35 KG difference. I got to it, but I thought I needed to go further.
Turned out I was wrong. So once you think you’re about finished, go see a Dietician and
find out how much more, if any, weight you need to lose. When I went, I fully expected to
be told to lose more weight. But because I have broad shoulders I was told that it was time
to maintain the weight I’m at now.
6. Shakes: Not only are they an easy way to get a meal while counting the
calories. They also contain vitamins, minerals and nutrients that your body needs to
function. It also boosts your metabolism which as you know by now is very important. The
brand of shake I used was Celebrity slim: http://www.celebrityslim.com.au/ if you’re able
to get that brand of shake you will be able to follow this diet to the letter. I haven’t been
able to test any other kinds of shakes, but as long as you get meal replacement shakes
that have about 300 – 400 calories per shake it should work about the same. Make sure to
get meal replacement shakes, not protein shakes. Later on near the end of the diet, if you
want to start building muscle, you can increase your protein intake by drinking the protein
shakes. But I won’t be covering that.
7. BMR: BMR stands for Base Metabolic Rate; this is the max amount of calories you
can eat without gaining any weight while not exercising. To lose weight without
exercising, we’re going to need to eat less than that. That’s why 1200 Calories is all you’re
going to be eating each day until you finish.
8. BMI: BMI stands for Body Mass Index. It is a scientific way of finding out if your
weight is appropriate for your height. Unfortunately, the BMI does not measure muscle
mass and bone density. So if you have wide shoulders it’s not an accurate test. Your
Dietician can plot you onto a graph to see if your weight is appropriate for your height and
shoulder width.
9. Calories: There are 3500 calories in 1 Pound of fat. So there are 7717 calories
in 1 KG of fat. So each week, we need to burn off 7717 calories to lose 1 KG/2.2 Lbs in 1
week. So if your BMR is 1800 calories and you eat 1200 a day you will burn off about 4200
calories per week. You may notice that that’s not enough to equal 1 KG/2.2 Lbs of fat. But
with all the food and supplements you’re taking, along with water and eating every 3
hours, your metabolism will be boosted enough to double or potentially triple that amount
of calories burned. But most food is measured in “Kilojoules” so we need to know the
conversion. For the rough guess just divide the Kilojoules by 4 to get the calories of
something. The precise measurement is 1 calorie = 0.004184 kilojoules but there’s no need
to be that precise.
10. Motivation: For the first 1 to 6 weeks this diet will be a challenge. Your
body is going to be going from the high calorie, high carbohydrate diet, to one that’s
teetering on the starvation line. You are going to feel hungry a lot after the first few days.
The key in the initial stages is will power. You have to force yourself to ignore it, do not go
and get a coke, or an ice cream. Don’t eat junk food at all. If you absolutely cannot stand
the hunger, you can make a salad wrap. Not a sandwich, bread is high in calories and since
it’s not much in substance it won’t keep you full for long. I recommend some kind of gluten
free rice bread with salad.
SEE: Introduction to know the best way to lose your weight
Tags: diet, how to diet, was ist weight loss, for weight loss, weight weight loss, weight loss, la weight loss, i weight loss, how to loss weight, the weight loss, weight and loss, how weight loss, a weight loss, weight loss from, how to weight loss, loss of weight, weight loss and, how can i weight loss, weight loss a, weight loss by, how i weight loss, and weight loss, loss weight, weight loss with, weight loss is, loss weight loss, weight loss weight loss, weight loss an, weight loss for, weight loss how to, weight loss on, how lose weight, how to lose a weight, how i lose weight, lose a weight, lose weight, how to lose the weight, how to lose weight, how do i lose weight, how can you lose weight, weight lose, help me lose weight, lose weight in, lose weight how to, how to lose weight with, to lose weight, how can i lose weight, how to lose weight for, how do you lose weight, weight loss or weight-loss, weight loss coaching, 10 Steps to Speed Weight Loss
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