Most people know how to lose weight-related mathematics and scientific theories, including one of the most well-known that the consumption of calories you intake more than to lose weight.Unfortunately, most people try to apply this theory to the current living habits in to when it may be difficult to imagine who will achieve the purpose of weight loss.That is why we have to do for you a four-week weight loss program, it will intake and consumption are taken into the heat.As long as the arrangement in accordance with the following diet plan and exercise program, you can type more!
The first part of Phase One: Detox - your body of toxins, fat and other residues in the plan to divest the weeks focus mainly on eating healthy food - and drink plenty of water, which is In order to rule out the possibility of your body fat and toxins.The first week: the main detoxification detoxification diet meal design concept is to pass a stringent diet plans other than fruits and vegetables in water and then a large number of crude fiber intake of food, thereby enhancing overall health.Not to deal with these food fat content and sodium content is very low, with the American diet in sharp contrast; in fact those who insist on the diet plan of eating can not open a small increase in weight.The menu this week is the plan the minimum intake of calories and energy.Detoxification period as a result of calorie and carbohydrate intake low, we propose to carry out the first week of diet plan to limit the energy consumption.
One sample of weight loss meal meals â—† 1 glass of water â—† 1 cup of fresh fruit - 100 calories Hui â—† 1 ounces barley - 100 calories total: 200 calories meal on the 2nd
â—† 1 cup vegetable soup (boiled vegetables remaining) â—† 1 â—† calcium glasses of water a total of: 0 calories
Three meals
Vegetable salad â—† 1 / 2 cup lettuce - 20 calories â—† 1 / 2 cup Spinach - 28 calories â—† 1 / 4 cup potato silk - 10 calories â—† 1 spoonful of fresh parsley - 1 calorie â—† 1 spoonful of olive oil -- calories 120 key â—† 2 oil - 20 calories â—† 2 glasses of water total: 199 calories
Meal on the 4th
â—† 1 cup vegetable soup meal on the 5th
â—† 2 glasses of water boiled vegetables â—† 2 cup - 60 calories total: 60 calories meal on the 6th
â—† 2 glasses of water â—† 1 cup of fresh fruit / vegetable juice - 100 calories total: 100 calories Daily Total: 559 calories
Campaign:
As the diet intake of carbohydrates during detoxification little volume, so doctors recommend that you carry out during this period lightweight sports: â—† 30 minutes walking speed of 5 miles / hour (can be arranged for those training for lunch) â—† 30 Low-minute Yoga - breathing techniques, stretching exercises and cardio training to a minor consumption of calories and help you maintain a healthy mentality.The total amount of weight loss this week: daily intake of 559 calories, the first week of the daily calorie intake of 3913 calories consumed 2167.59, 15173.13 calorie consumption of the first week of the first week of minus 3.22 pounds
The second week:
The restoration of "normal" diet experts recommend after detoxification period to gradually return to after eating dairy products and other with fat, salt or sugar foods higher up.The second week of the diet meals samples include more grains, but will continue to refuse to remove the body.One sample of weight loss meal meals â—† 1 cup water Coarse oat â—† 1 package - 100 calories total: 100 calories
Second meal
â—† 1 glass of water â—† 1 / 4 cup nuts - 160 calories total calcium â—†: Route 160 calorie meals
â—† triangular sandwich miso vegetables a complete largecake - 140 calories â—† 2 key triangle beans - 45 calories â—† crude fiber vegetables (cucumber, tomato, lettuce) - 15 calories â—† 2 glasses of water total: 200 calories
Meal on the 4th
â—† â—† 1 glass of water, a small banana - 90 calories total: 90 calories meal on the 5th
â—† 2 glasses of water â—† 1 / 2 cup brown rice - 110 calories â—† 1 / 2 cup boiled vegetables - 30 calories total: 140 calories meal on the 6th â—† 1 glass of water â—† 1 small apple - 55 calories total: 55 total calories a day: 745 calories
Exercise program: 30 minutes jogging (10 miles / hour) 30 minutes of brisk walking (5 miles / hour)
The total amount of weight loss a week *: daily intake of 745 calories, the second week of daily intake of 5215 calories consumed 2480 calories, the second week of 17,360 calories consumed by the second week of 3.47 pounds [Note: All used to calculate the number of calories consumed is based on the 70 kg weight, about 1 m of six women reached, and most of the time every day sitting (83.33 calories consumed per hour)].
The scientific rationale behind the weight loss
Tip: a pound of weight equivalent to 3500 calories of fat.So to cut a pound of meat a week, it needs consumed this week than the calorie intake of 3,500 calories more, by increasing the amount of exercise can be to reduce the diet, or both.Want to record your weekly meals in accordance with the weight loss and exercise program to reduce the number of the weight of it?As long as the use of this simple formula: (energy consumed per week - weekly intake of calories) / 3500 = cut or increase the weight if you follow the four-week weight loss program the first step is completed, then you may have already started to pay attention to the benefits of healthy eating - skin more smooth, enhancing physical fitness, and waist smaller.You have gradually change their living habits and avoid eating processed food, and food intake are low-fat low-salt.Step two: If you want to exercise the full weight loss plan to see this role, it should be ready for the following two weeks of a lot of sweat.
The third week of
Cardiopulmonary exercise, cardiopulmonary exercise, cardiopulmonary exercise - and more food although the weight loss plan in this stage you have to do a large number of cardiopulmonary exercise sweating body shapeweight, good news is that the following two-week diet plan allows you to eat more saturation.Trip to the local health food supermarket, store a good fresh vegetables, cheese, meat it, and can start looking forward to eating a healthy and delicious meal of.One sample of weight loss meal meals â—† 1 glass of water â—† 1 / 2 cup low-fat cheese villages - 80 calories total: 80 calories