If you can stick to a diet three days a week, you can probably lose five to forty pounds by the end of the year. This precept is based on the idea that you can lose two pounds a week if you can cut 250 to 350 calories three days a week. So there would be three days a week where you would be in a 100 calorie deficit a day, either through diet or exercise. Over time, his cumulative good behavior in just those three days would add up to significant weight loss.
To lose that weight and keep it off for those three days, you should adopt the following tips:
* Walk for at least an hour those three days. That can cause a loss of 100 calories per day.
* Pick three days to diet and exercise when you’re least likely to eat because you’re feeling stressed.
* Eat several small meals throughout the day instead of three full meals a day and you won’t feel hungry and consume fewer calories.
* Stay away from all foods that contain high fructose corn syrup (HFCS). HFCS forces the body to store more fat while tricking the body into wanting to eat more. What a treacherous combination. And worst of all, it’s everywhere, including foods you wouldn’t normally think of. It’s in soda, pasta, breakfast cereal, yogurt, bread, muffins, applesauce, cookies, cookie dough, ketchup, sports drinks and the list goes on and on. . It is estimated that more than 40% of supermarket foods contain HFCS.
* Do not eat anything white. Foods that are white tend to have the most carbohydrates or be the most refined. This includes bread, potatoes, and dairy products.
* Cut out all cola drinks on those days. A 32-ounce soft drink has 400 calories. Just eliminating three 12-ounce cans of soda saves more than 400 calories.
* Complete your desserts with whipped cream instead of ice cream. A scoop of ice cream equals 300 to 350 calories, while a scoop of whipped cream equals only 100 calories.
* Do not enjoy the cocktail hour on those three days. Each mixed drink has at least 300 calories. So one drink could sabotage your weight loss goals for an entire day. Instead, hit the gym or swim on those days.
* Limit rich desserts. A rich dessert can easily add 300 more calories to your diet. By eliminating them for 3 days, you save between 900 and 1500 calories per week. If you must have something sweet, try to stick to desserts that are 100 calories, like ten Hershey’s kisses, a jello cup with whipped cream, or fruit smoothies.
* Do not eat anything after the sun goes down. This can help you curb after-dinner snacks that are usually done in front of the TV. In fact, avoid flopping in front of the TV, as this is when most people are most tempted to mindlessly snack on carbohydrate-rich foods. That kind of behavior can easily sabotage any weight loss effort. Read a book instead.
* Finally do not keep temptations in your kitchen. Make sure there are no donuts, cakes, or ice cream to tempt you on your diet days. For best results, stay away from those types of empty carbs on non-dieting days.
Also note that this won’t work if you decide to go crazy on the other days and indulge yourself to the extreme. For example, if he drank ten cocktails on the other four days of the week, he would easily add 3000 calories a week or almost a whole pound to his weight.
By following these simple weight loss tips, you can lose pounds and inches in no time.