We’ve all been through a countless number of gimmick diets that don’t really work or leave you feeling incredibly hungry. The problem is almost always that you are required to count your calories, but they always leave out the types of calories you should be eating and the things you should be eliminating altogether.
Unless you start seeing results in hurry, chances are you’re not going to stick with a diet for the actual time it takes to reap all the benefits. With this program, you will start seeing results after two days and you will literally be watching the pounds fall off as the one week period comes closer to the end.
I didn’t read any one book or subscribe to a fad to put my program together; I built it out of necessity to drop 30 pounds because I was unhealthily overweight. After I quit smoking, I gained over 30 pounds in less than 9 months, going from fit and trim to a lazy lump on the log.
Contributing to this problem is the fact that I work from home selling Birthday cards on the internet, so most of the day I sit in an office chair doing very little but typing. I did some major research, put together a plan, and in less than 1 ½ months I had dropped 28 pounds without feeling deprived of life. If you try it out, I’m sure you’ll have similar results.
Basal Metabolic Rate
The first thing you’ll need to know in order to start your is your Basal Metabolic Rate, also known as your BMR. Your Basal Metabolic rate is an estimate of the calories your body burns each day while it’s at rest, and it is based on factors such as your height, weight, and age. Your BMR number will represent the calories you would burn if you laid around all day doing nothing, so any activities will increase your BMR.
For instance, the BMR of a 30 year old male who weighs 165 pounds and is 5 feet 8 inches tall would be around 1750 calories. To calculate your exact Basal Metabolic Rate, just do a search for BMR calculator and you should find dozens of options.
For the fastest result is losing weight, you’ll need to count your calories and eat only certain types. You’ll want to reduce your carbohydrate intake as much as you comfortably can, but more importantly you want to eliminate simple carbs and starches altogether. Here’s a short list of things you want to eliminate altogether:
- Simple Sugars (especially soda and other high sugar items)
- White Rice
- Breads (especially white bread)
- Beer or Alcohol
Instead of these simple carbs and starches, you can each modest amounts of complex carbs which will make you feel full yet won’t be counter-productive. Here are some examples of good carbs:
- Red Rice
- Brown Rice
- Wild Rice
Additionally, don’t eat any carbs after 6pm because most people’s bodies go into a “hibernation” state in preparation for sleep and that can aid in carbohydrates converting into fat. Also, drink plenty of water and eliminate as much salt or sodium intake as possible.
You can lose nearly 6 pounds in water weight alone by reducing retention, so start reading nutrition labels for sodium content and eliminate what you can. Try to eat around 1200 calories focusing mainly on lean meats for protein like fish or chicken and lots of vegetables. Remember, a one pound bag of frozen broccoli and cauliflower contains only 150 calories in total, and they’re all empty so stuff your face.
The amount of exercise you can realistically do per day will vary based on your schedule, but try to burn an extra 200 calories per day if possible and split it into two sessions. If you take a one hour walk in the morning and a one hour walk in the evening, you can burn 200 calories pretty easily. If you can do more, that’s great and you definitely should. But most people can only do a little so that’s fine as well.
Ultimately, the idea is to reduce the water retention of your body, create a calorie deficit each day, and only refuel with good calories your body can easily metabolize. This will force your body to shed a ton of water weight, and the deficit calories your body uses will come straight from your fat reserves on your hips and waist. You need to eliminate 3500 calories for each pound you want to lose, but that number gets slanted when all you’re eating is foods that cause your body to literally cannibalize its own fat and drop water weight like it’s going out of style.