Losing Weight by Eating Right!
#1 Count Calories!!
Easiest to count: found on every food label
Produces BEST RESULTS
How many Calories? The Magic 3 Week Rotation!
Weeks 1&2: 600-800 Non-Protein Calories/day
Don’t count the protein calories, they’re free. These smaller portions begin shrinking your stomach by as much as 80%
Week 3: 1000-1200 non-protein cal/day
this is essential to prevent metabolic slow down from the very low cal weeks 1&2
Repeat this 3 wk rotation of 2wks low, 3rd wk high
Critical: Keep Written Record
#2 Wake up and Eat
First meal must be high in protein and low in carbs
1. Within 3 hours of waking up
2. Protein: 30 grams or more
3. Carbs 4-10 grams [net carbs]
4. Burns 40% extra fat over the next 24 hrs
(if the 1st meal you eat is HIGH IN CARBS, LOW IN PROTEIN such as cereal, biscuit, bagel, fruit juice, etc then your body stops burning fat for 12 hours – you lost half your day of dieting)
First Meal: 30 grams or more of protein
Protein Shake: mix with water, never milk
Protein Bar: any combination to give you 30+ grams but watch calories
Lunch: Diet Dinner
Better if contains more than 15 grams of protein
Any brand you like: South Beach Diet Dinner, Lean Cuisine, Healthy Choice, Smart Ones, etc
Supper: Diet Dinner [same as above]
Snack:
Sugar free jello
Fruit, 2 pieces a day
Beef Jerky
Veggies
Protein Bar
Protein:
1. Necessary to burn fat
80-100 grams a day
twice a day
2. Fat burning effect at first meal
30 grams or more within 3 hrs of waking up burns 40% more fat over 24 hrs.
3. Cuts Appetite
Especially liquid protein shakes & power crunch bars
4. Free calories – Rarely converted into Fat
Don’t count protein calories – they’re free!
Low Fat Proteins
1. Beef jerky
2. Beef: filet, 96% fat free ground beef, round steak, flank steak, sirloin, t-bone
3. Canadian Bacon
4. Cheese, fat free (best is Kraft Fat Free SHARP Cheddar)
5. Chicken, Never Fried
6. Cottage Cheese
7. Egg Whites
8. Hot Dogs, fat free
9. Luncheon meats, low fat
10. Pork
11. Protein bars
12. Protein Drinks/Powders
a. Never use SOY Protein powders, Soy stops thyroid conversion to active thyroid hormone thereby slowing metabolism.
b. Never use milk, which contains fat producing hormone estrone, not even skim milk
13. Seafood, never fried
14. Tuna, packed in water
15. Turkey
16. Yogurt
Free Protein Calories : How to
1. Find the grams of protein on the label, we’ll use 13 g
2. Multiply the grams of protein by 4, This equals the calories of protein.
a. 13g x 4g/cal = 52 free protein calories
3. Find the calories per serving on the nutrition label, we’ll say 80 calories per serving
4. Subtract the FREE protein calories (from step #2, 52 free protein calories ) from the total calories (from step #3, 80)
a. 80-52 = 28 TRUE calories
This equals the TRUE CALORIES, only count the TRUE CALORIES = 28 cal
However, if there are 3 servings per container and you eat the whole box then you must multiply the true calories times three.
3 x 28 = 84 True Calories
The TRUE calories are what you write down towards your 600-800 or 1000-1200 calories a day.
Your body rarely converts protein into fat
When it does, it takes 5 calories of energy to turn 4 calories of protein into fat ~ a net loss of fat.
Labels always list grams of food
There are 4 cal in 1 gram of protein
Multiply the grams of protein on the label times 4 to convert to calories:
4 x grams of protein = calories of protein.
Long Term Goals and Maintenance
1. Change your thinking about
a. Portion size – the single most important change
b. Food choices
c. Drink choices
d. Speed – it takes 20 minutes after eating for that “had-enough” signal to reach the brain, so eat slowly, pause, eat a little more, then stop.
2. Exercise – 4-6 times a week, 30 min or more non-stop
3. Tackle little weight gains (10-15 lbs) quickly and efficiently.
Some Bad Choices
Starches
1. Bread
2. Pasta
3. Potatoes
4. Rice
5. Corn (Popcorn is ok)
6. Beans (string beans is ok)
7. Wheat products (cereals, biscuits, croutons, bagels, crackers, pancakes, waffles, etc)
Sugars
1. Candy
2. Cookies
3. Fruit juices
4. Soft drinks
5. Sweet tea
6. Chocolate
7. Ice cream
8. Pastry
Bad Fruits
1. Bananas
2. Grapes
3. Raisins
4. Dates
5. Figs
6. Avocados
7. Olives
Alcohol – Alcohol turns off the enzymes that burn fat. Three drinks will stop your body from burning fat for 48 hours.
Hint: Save alcohol for one day a week
Best Drink: Wine spritzer (white wine, club soda or diet 7-up/diet sprite)
As for working out made by an ex: Thanks Mo!
Do not feel as though you must do all of these or in that order... I sure dont! hahah
Monday - warm up
Parallel squats 4x16
Leg curls 4x12
Hip Abductor machine 4x20
Cardio 30 minutes
Ab workout - 4x30 each exercise [box crunch, leg raises, plank, Bicycle kicks]
Tuesday - warm up
Lunges with minimal weight 16 each leg x 4
Bicep curls 4x16
a Tricep machine of your choice! [you dont wanna get jacked] 4x16
Hip adductor 4x20
Cardio 30 minutes
Ab workout - 4x20
Wednesday - Off or just cardio
Thursday - warm up
Leg extensions 4x16
back extension 4x16
chest press 4x16
Calf raises 30seconds FAST
Assisted pull ups 4x12
Cardio 30 minutes
Mondays Ab workout
The next workout can be done either Friday or Saturday depending on how sore you are
Fri/Sat - Warm up
Seated Lat pulldown machine 4x16
Tricep Ext. with rope on cable apparatus 4x16
Wall sit 1 minute, 1:15, 1:30, 1:00, then 1:45 =)
***a random exercise of your choice 4x16 you gotta have fun***
Cardio 20-30 min.
Tuesdays Ab workout
Sun- Off
To be honest... its all about what you put into it. If you know that you are eating bad then obviously you arent going to see a lot of results. By no means am I saying to give up anything or everything to start losing weight. Its about portion control and most of all self control. Its also about find someone to keep you accountable. Victoria and I have kept each other motivated and helped to keep each other's eyes on the prize. Some days we go alone so you dont necessarily need to be tied at the hip but it helps to have that person light a fire under your butt every now and again! If anyone has any questions or needs some encouragement feel free to shoot me an email or find me on facebook!
1. Find the grams of protein on the label, we’ll use 13 g
2. Multiply the grams of protein by 4, This equals the calories of protein.
a. 13g x 4g/cal = 52 free protein calories
3. Find the calories per serving on the nutrition label, we’ll say 80 calories per serving
4. Subtract the FREE protein calories (from step #2, 52 free protein calories ) from the total calories (from step #3, 80)
a. 80-52 = 28 TRUE calories
This equals the TRUE CALORIES, only count the TRUE CALORIES = 28 cal
However, if there are 3 servings per container and you eat the whole box then you must multiply the true calories times three.
3 x 28 = 84 True Calories
The TRUE calories are what you write down towards your 600-800 or 1000-1200 calories a day.
Your body rarely converts protein into fat
When it does, it takes 5 calories of energy to turn 4 calories of protein into fat ~ a net loss of fat.
Labels always list grams of food
There are 4 cal in 1 gram of protein
Multiply the grams of protein on the label times 4 to convert to calories:
4 x grams of protein = calories of protein.
Long Term Goals and Maintenance
1. Change your thinking about
a. Portion size – the single most important change
b. Food choices
c. Drink choices
d. Speed – it takes 20 minutes after eating for that “had-enough” signal to reach the brain, so eat slowly, pause, eat a little more, then stop.
2. Exercise – 4-6 times a week, 30 min or more non-stop
3. Tackle little weight gains (10-15 lbs) quickly and efficiently.
Some Bad Choices
Starches
1. Bread
2. Pasta
3. Potatoes
4. Rice
5. Corn (Popcorn is ok)
6. Beans (string beans is ok)
7. Wheat products (cereals, biscuits, croutons, bagels, crackers, pancakes, waffles, etc)
Sugars
1. Candy
2. Cookies
3. Fruit juices
4. Soft drinks
5. Sweet tea
6. Chocolate
7. Ice cream
8. Pastry
Bad Fruits
1. Bananas
2. Grapes
3. Raisins
4. Dates
5. Figs
6. Avocados
7. Olives
Alcohol – Alcohol turns off the enzymes that burn fat. Three drinks will stop your body from burning fat for 48 hours.
Hint: Save alcohol for one day a week
Best Drink: Wine spritzer (white wine, club soda or diet 7-up/diet sprite)
As for working out made by an ex: Thanks Mo!
Do not feel as though you must do all of these or in that order... I sure dont! hahah
Monday - warm up
Parallel squats 4x16
Leg curls 4x12
Hip Abductor machine 4x20
Cardio 30 minutes
Ab workout - 4x30 each exercise [box crunch, leg raises, plank, Bicycle kicks]
Tuesday - warm up
Lunges with minimal weight 16 each leg x 4
Bicep curls 4x16
a Tricep machine of your choice! [you dont wanna get jacked] 4x16
Hip adductor 4x20
Cardio 30 minutes
Ab workout - 4x20
Wednesday - Off or just cardio
Thursday - warm up
Leg extensions 4x16
back extension 4x16
chest press 4x16
Calf raises 30seconds FAST
Assisted pull ups 4x12
Cardio 30 minutes
Mondays Ab workout
The next workout can be done either Friday or Saturday depending on how sore you are
Fri/Sat - Warm up
Seated Lat pulldown machine 4x16
Tricep Ext. with rope on cable apparatus 4x16
Wall sit 1 minute, 1:15, 1:30, 1:00, then 1:45 =)
***a random exercise of your choice 4x16 you gotta have fun***
Cardio 20-30 min.
Tuesdays Ab workout
Sun- Off
To be honest... its all about what you put into it. If you know that you are eating bad then obviously you arent going to see a lot of results. By no means am I saying to give up anything or everything to start losing weight. Its about portion control and most of all self control. Its also about find someone to keep you accountable. Victoria and I have kept each other motivated and helped to keep each other's eyes on the prize. Some days we go alone so you dont necessarily need to be tied at the hip but it helps to have that person light a fire under your butt every now and again! If anyone has any questions or needs some encouragement feel free to shoot me an email or find me on facebook!
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