I am going to show you the most realistic way to loose weight and to show you that it is effective. I’m going to show you live footage of myself everytime I loose ten pounds.
1 pound of body fat is equal to 3500 calories To loose a pound you would have to loose 3500 calories
You do this with a combination of diet and exercise but its not that bad! Let me keep explaining.
Determine how many calories you eat a day I will use myself as an example:
1. Change your weight from pounds to kilograms. To do this divide your weight in pounds by 2.2
248 divided by 2.2 = 113
3. Multiply the result of step 1(if you’re a woman step 2) by 24. This calculation estimates your resting metabolic rate.
My result 113 x 24= 2712
So if I were to just sit and do nothing all day my body would need 2,712 calories a day, but If I were to do exercise I would need to add 30 to 50 percent of that total which is another 1356 in calories.
2712+1356=4068 calories
So imagine if I were to starve myself and be able to handle it for a week, I’d loose seven pounds 1 pound per day! It’s impossible and not healthy I do have to eat. But there is a solution that is close to it!
The plot thickens!
The recommend daily value of calorie consumption is 2,000 to 2,400 if you/I manage to consume only 1,500 calories perday and then work off the calories by exercising I would still burn 4068 calories a day!
But why not just eat the recommended daily value and work it off? Well burning off 1,500 hundred is a lot of work (not hard but a lot of work) And the other reason is that you do need to create a deficit in your diet and 1,500 hundred is the absolute lowest that you should go!
You need to get you stomach down to a smaller size so you can be able to eat less food than your used to so you won’t feel so darn hungry all the time. Now I’m not talking about you outer physic I’m talking about your real stomach. You can do this in certain ways by either eating smaller portions of food right away and toughing it out (this way takes a lot of will power) or like me you can buy some appetite suppressant pills over-the-counter to help curb your appetite, This process should take no more than 2 weeks, and you should notice the results when you eat how satisfied you will feel or amazingly you might feel stuffed! Make sure you read the warning on the box to see if you shouldn’t be taking the pills!
Managing food is like managing money you have to know what foods you can get the most of nutritiously and satisfyingly you have to get the most bang for your calorie bucks!
Examples:
1. A banana has 100 calories, while 3 cookies has 130 calories not only is the banana better for you but it fills you up more.
2. Lettuce and Tomatoes don’t have that much calories, but come on you can’t really eat a salad for lunch and expect not to feel hungry again, sure you can eat a lot of it but you still need to have 1500 calories at least to survive. So have some low calorie vegetables along with anything you normally eat to help satisfy you! I.e. lettuce and tomatoes on your ham and cheese sandwich!
Keep this short and sweet: get used to reading labels and find out how much calories one serving gives you. Also make sure you put the exact amount of ingredients you’re told to. (If you’re asked to put a half-cup of milk in your cereal measure out a half a cup).
Avoid eating foods that you can’t account for. If you don’t know how many calories dinner is at a restaurant than you should eat it, so don’t eat at restaurants or accept food from neighbors and family!
Remember you are on a diet until you lose your desired weight so you should cut back on some things for the duration of you weight loss, but you don’t have to as long as its within 1500 calories per day.
Drink water instead of juice because juice does nothing for you (softdrinks too) instead convert the juice into a block of ice and shave a cup and eat it as a snack (water ice) this is the only recipe trust me!
Kool aides mixed with 2 cups of sugar and then freeze in a large container and there is your block of ice. Now when you grave juice or even for a snack scrape the surface and put in an 8oz cup.
No the rest of the diet consist of whatever you want to eat as long as you don’t go over 1500 calories! Does that mean that you can eat a cup cake well.. Yes but why would you want to? One cup cake I estimate has 300 calories and it dissolves quickly in your stomach making you feel hungry again, its better that you eat a sandwich or even 2 sandwiches.
Dinner is the most expensive and can easily tack on a lot of calories so be very careful what you want to do is try to eat 350 calories for breakfast 350 calories for lunch so that you have 800 calories left to eat at dinner time!
Let me tell you something I am Puertorican and I’ve been hearing for a while that foods like rice and beans are fattening and whatever true while I’m overweight other people that are of my ethnic background aren’t. If your Italian I’m pretty sure somebody has said that pasta’s and pizza are fattening well there are skinny Italians too right and they eat the same thing right so don’t fall into that crap! Problem is your just eating too much of whatever is claimed to be fattening in your ethnic background!
In this section I assume that you do know how to exercise and that you can create your own routine. If you don’t get an exercise video or something.
I hate exercise! Surprised? Don’t be even most athletes don’t like it either, you never get used to it! But let me tell you something. It’s not that bad. Exercise doesn’t have to be that growling you see when you think of exercise you think of working out painfully like jogging non-stop or gut busting weight lifting. You see exercise can be any physical movement. Did you walk to your car today? Well that burns calories; does it take you 15 minutes to walk from your car in the parking lot to work everyday? Well that’s a half-hour of exercise you do everyday!
For a 150-pound person walking a 20-min mile @ 30 minutes he looses 120 calories so if your weight is higher than that imagine how many calories you loose.
So there you have it exercising doesn’t have to be strenuous to be affective.
Weight lifting is very necessary and counts toward burning calories. Neither do you have to bust your balls in weight lifting get what ever weight you can manage to lift and do 3 sets of eight per muscle, but only lift weights every other day.
I use a 15 pound one hander to do all my exercises.
Did you know that after you finish weight lifting your body burns calories 15 hours after? It occurs during Aerobic Exercise too but not as dramatically.
1Get up in morning and Jog for half-hour. Estimated –300 calories 2 Eat breakfast + 350 calories 3 take a walk for an hour –300 calories 4. eat Lunch +350 calories 5. take house choirs playing games on computer take a little walk –300 calories 6. Dinner + 800 give or take 200
Ate 1500 in calories burned 900 calories off plus additional afterburn effects.
Every other day number three is switched with weight lifting.
Sources: information such as walking exercise using 150 pound man and calorie burning determination comes from Fitness for dummies, the rest is based on experience.
contact me for any questions or advice