Lose 10 pounds in a week - Finale
Its Day 7 the last day of healthy weight loss diet plan. If you have followed the diet plan from day one then you should not only expect a 10 pound weight loss but also a better and healthier digestive system.
If you also followed the Diet Plan Add-ons then you'll definitely observe more weight loss than promised. If you want to loose more weight then you should continue this diet plan for as long as you can.
Get a calorie chart and control your calorie intake. Eat healthy and utilize what you eat, over eating will only cause more problems. When you are eating some thing try to chew your food more and eat as slow as you can. No need to rush through your food.
Always buy fresh fruits and vegetables for local mart. Do not stock your fruit and vegetable supply, get a fresh supply after 2 or 3 days.
Lose 10 pounds in a week - Day 7 Menu
Rice 1 Small Bowl
|
Fresh Fruit Juice
|
Vegetable Salad
|
|---|---|---|
Diet Soup
|
10 Glass of Water
|
Menu Details
You Can Drink Fresh Fruit Juice
Best Juices For healthy weight Loss:
- Grape Fruit Juice
- Orange Juice
Balanced Diet Plan
As i said that ill be posting a balanced diet plan that would help to maintain your weight in a healtheir way . So here it is The "Healthy Balanced Diet Plan" as promised. It will give you a general view of what a balanced meal should be like but you can tweak it to your taste by selecting items from Calorie chart that i posted earlier this week.
How to maintain weight loss
Reaching your desired weight is a great achievement, one that is met after a lot of hard work, perseverance and dedication. Weight struggles are a very common issue, and many people fail to achieve the ideal weight they set out to reach. Which is why, the very important step of maintaining the reduced weight and remaining a healthy individual is something to take in to account as a part of one’s daily life.
When one is losing weight, they tend to shed their bad eating habits and exercise daily, something which was not part of their routine before. So when maintaining weight, it is crucial to remember to embrace the healthy eating habits and exercise regime for life. Surely, the regime will not be as crucial as before, but if the same life style is not up held, it would be easier to slip back in to bad habits and gain the pounds which were shed. Psychologists who study obesity suggest that a person should diagnose the reason for their overeating which caused the weight gain in the first place, so when they are losing weight or maintaining weight, they should know what triggers the mind to reach out to food for comfort and they can act on it and stop it immediately. Exercising everyday will not be off the books either, as said earlier, it will not as extreme as before, but it is important to exercise any at least half an hour each day for five days in a week, so weight can be maintained successful. It is easy to let yourself go after a goal has been reached, but letting go of exercise routine will result in a big setback.
Balanced Diet of Proteins Fats and Carbohydrates
1. Consumption of proteins and avoiding crabs is another way to keep the pounds off for good. Planning of meals daily is a good idea, by calculating and understanding what goes in to one’s body; we can analyze how we are eating, and what consequences the body will face. It is also mention here that skipping meals should be avoided, because when one skips their meal the metabolism of the body slows down, which can lead to overeating later in the day. Salads, vegetables and fruits should be incorporated in to meals, they are filling and full of health benefits. It is important to always remember to have a balanced meal, which is why food choices should include meals from all food items like whole grains, fruits, vegetables and lean protein. No food will do any good to anyone if it is not consumed in the right portions. Sometimes we are eating all the right foods and doing all the right things, but what we do not realize is how much we are consuming. Things done in moderation are always good; in controlled portions one can even enjoy desserts and chocolates from time to time. Hence, portion control is an important lesson.
2. Another effective way to maintain weight is to keep a check on the weight gain by using the bathroom scale, if not every day but every week. In this way, there is a focus and one can know exactly how much they are gaining or losing. The key is to be stress free, and take it easy and not over obsess with the scale, and completely ignoring it and assuming you are doing fine (or bad) is not a solution either. Once a week weigh in should be made compulsory, which will help you stay on top of any weight gained.
Maintaining weight is work itself, but unlike loosing weight, here you can have cheat days where you can give yourself treats every week. After a week of staying careful with food, and exercising, it is important to give yourself a little break for a day, and enjoy your favorite fattening meals, but strictly in moderation. It is important to remember to keep it fun and easy, so maintaining weight can become a part of your life not a headache like losing weight. Finding a balance is crucial, when eating food, when exercising and also mentally.
Calories to maintain weight
Ideal intake of calories depends upon a person’s height, weight and gender, but a generalized idea is to consume 2000 calories a day when one is maintaining their weight. When it comes to calories to lose the weight, dieters suggest that a person should consume 1250 calories a day, so when one is maintaining the weight, it is suggested that they should increase the number of their calories, by in steps, slowly and carefully. They can also increase their portion sizes when maintaining but again slowly week after week.
In the first week, start off by adding 250 calories to your existing daily consumption, so a total of 1,500 calories a day is now consumed. The next week add another 250 calories so now the daily calories have increased to 1,750 calories. If the weight is stable and there are no drastic weight gains, another 250 calories can be added in the third week, bringing the total calories to 2,000 calories each day. After this, weight maintaining is easy; the amount of calorie intake can be decided by an individual by the amount of weight they are gaining. They can knock off or increase 100 calories depending on their situation.
Exercise for maintaining weight
All type of exercise will help you burn calories . Some exercises burn more calories than others . You should be able to tell how much calories you are burning through your current exercise routine. Remember that you only need to burn enough calories to to maintain a required calorie mark . This calorie mark will help you with your daily chores.
Counting calories is not a simple task . It is practically impossible to calculate exact amount of calories that you need to burn or that you actually burn after a specific exercise. Some time you need to use the good old weight machine to help to select a perfect routine.
Start with a light exercise routine and keep your weight in check by measuring it on regular basis. If you are gaining any weight then you need to sep up your workout and reduce the calorie in take. Also remember that variation of 1- 2 kg in weight can be some times neglected. However a continuous weight gain should be