Possible to lose 5 pounds a week | Post baby diet

Possible to lose 5 pounds a week

While the calories expended doing exercise are important, the increase in metabolism especially

After strength training continues long after the exercise is finished, burning calories at the same time. The two main components of this technique are the intensity of the exercise and the recovery after the exercise.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and lose body fat.

The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for.

Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal.

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels. A high quality broad spectrum vitamin and mineral supplement should also be taken on a daily basis.

As before get the calories from high quality food but if you can’t, utilize a blender to make concoctions from skim milk with whatever additives you want to use, just as long as you keep count of the calories for your daily total.

Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.

Now average out how many calories you consume a day with the use of a seven-day eating plan and calorie counter, once you have this figure subtract 1000 calories and this will be the target number of calories you will be aiming for.

Remembering that one-pound of fat contains 3500cals, losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Incidental activity is also very important if you want to lose this amount of weight in this short period of time, by increasing incidental activity you can burn at least another pound a week The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors.

Walk until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week.

Well there you have it, as an experienced trainer I wouldn’t recommend this type of program to my clients. The weight loss is just too quick and the program would be very hard to maintain owing to the very low caloric intake.

I advise my clients to decrease their calories by just 500 per day (and no more) below their maintenance levels and they will be losing 1 / 2 pounds of body fat every week, safely, without craving and without too much disruption to their lifestyle.

Remember, think long term here and that’s between 30 and 50 pounds of fat lost in six months. Any faster and all you will be losing is water and precious muscle tissue.

Post baby diet

Start by choosing low-fat, high-fiber foods such as fruit (like apples, oranges, and berries) and raw vegetables (like carrots, jicama, and red pepper strips) for healthy snacks. Other ways to squeeze in more fruits and veggies: Use fruit or vegetable salsas or vegetable reduction sauces over fish or chicken, add shredded carrots to your sandwich, try grilled vegetables, and eat pureed vegetable soups.

Research shows that drinking milk, choosing whole-grain products like wheat bread and multigrain cereal, and eating breakfast can also help you lose weight. Slow your meals down, too, if possible. When you take your time eating, you'll notice that it's easier to tell when you feel full and you won't overeat.

Finally, although you should be drinking about 8 or 9 cups of fluids each day, watch what you drink a surprising number of calories can be hidden in juice, soda, and coffee drinks. Dilute juice with water, or stick with plain or bubbly water.

Your daily meal plan should include the following:

6 or more ounces of grains or starches, at least 3 ounces of which should be whole grains

1 1/2 cups of fruit, including at least one vitamin C-rich fruit (like kiwi, oranges, strawberries, or cantaloupe)

2 cups of vegetables, including at least one vitamin A-rich veggie (like sweet potato, carrots, spinach, or kale)

4 to 6 ounces of protein from a variety of sources (like fish, meat, eggs, beans, or nuts) (Note: If you don't drink much milk, you'll need to load up a bit more on protein.)

3 or more servings of low-fat dairy or calcium-rich foods (like milk, cheese, yogurt, or fortified soy milk)

4 teaspoons of added vegetable fat (healthy choices include canola or olive oil or foods like avocado, nuts, and seeds) (Note: If your baby's at high risk for allergies, you may want to avoid all nuts while nursing.) Avoid trans fat the "bad" fat found in many processed foods, baked goods, fried foods, and fast foods. Check labels for trans fat levels.

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