1. Choose one of the ways below to get started.
Bike Ride: 1.5 miles, 10 minutes.
Mile Walk: 35 minutes – 8 miles, 8 minutes.
A 5K Run: 10 miles, 8 minutes.
Lift weights: 5 sets of 8 repetitions
Treadmill cardio: 2-3 intervals (e.g. 100m bike, 400m walk) or swim: 50km
For those who may still be wondering, “What’s a diet program?” – read on to learn some quick tips that will really make a difference.
2. What are you eating?
It doesn’t matter if you’re overweight, obese, lean, or anything in between. It all matters when it comes to your weight loss and you must keep track of it as it’s the single most important factor that is most definitely affecting your success in achieving your goal.
1. What are your food intake?
Eat foods that are high in calories. Foods that you can easily reach are full of nutrients and can be utilized by your body to create energy when needed.
Frozen or canned items are full of nutrients you can’t make your body use in the same way. These foods are easy to eat quickly and don’t require any preparation.
Don’t choose these foods to keep up with you. Instead choose foods high in fats and saturated fat. High in fats are the major energy providers and cause weight gain. Low in fats help reduce inflammation, while high in saturated fats are a potent cause of heart disease.
2. What’s your energy intake?
This includes calories, whether consumed in the form of food or in coffee, tea, juices, or a meal.
In general, you have to consume less calories than your daily calorie needs to lose weight. For example, you may need to eat 250-280 calories/day to lose 1 lb (45 kg) with a 10% daily calorie loss.
3. What’s your calorie intake per day?
This is based on your body fat percentage. If your body fat percentage is under 10%, the calories you eat should be between 300–400 calories/day.
For example, if you weigh 70 lb (24 kg) and have a body fat percentage of 10% you would need to eat between 450-500 Calories. Keep
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