There is no one common strategy to restricting, which varies within when you eat, how much you eat, how often you eat and what you count. There are also different patterns that work better for some people, and I will simply discuss the pros and cons of many of these.
Eating one big meal/once a day (intermittent fasting): This schedule is often used by those with a busy schedule which allows them to avoid being confronted by many food related decisions.
+ easy to stay within a low limit, allows you to fall asleep feeling somewhat full, 'normal' sized meals can be had with family or significant others
- requires 18-22 hours between meals, night binges
3-4 Mini meals/day: For those who are surrounded by food through the day, controlled meals to keep from binges.
+ variety, normal eating timing can continue, 'always eating' just small amounts
- one big meal could lead to disaster, constant temptation
Repeated fasting: Fasting 1-2 days, with 'break' days (limited or free calories). This system takes a lot of control but often leads to the binge-fast-binge cycle.
+ rapid weight loss, temporarily relieves binge stress
- requires a lot of control, easy to fail
Each of these systems can be used with different levels of intensity. Personally, I'd recommend the first two over the last, but all are effective.
Showing posts with label 7 Day Diets. Show all posts
Showing posts with label 7 Day Diets. Show all posts
Sunday, December 6, 2015
Friday, July 25, 2014
Lose Seven Pounds in Seven Days: Day Two
Day 2: Weigh yourself again! You're going to be doing this every day. The loss you can expect is usually dictated by how your life style regarding food was before this. If you were a chronic emotional eater, probably eating more than 2500 calories every day, you may lose 2-3 pounds today. If you had an average diet (1700-2200 calories) you are almost guaranteed to lose a pound by today, two if you're lucky. If you had previously been restricting, you may lose a pound today or one every other day.
Wakey wakey, tired? Of course you are. That doesn't matter. Push yourself anyway. Do 100 jumping jacks, 100 sit ups, 50 squats, 50 lunges each leg, 20 push ups. Just like yesterday, this is going to be routine. I don't care if your muscles hurt or you feel like you're running on air. Jog in place or run outside for about 15 minutes, then go shower and get ready for school or work. Drink your coffee or tea, this way you don't feel so empty. If you are really that hungry, make broth with a bullion cube to take with you. It will make you feel like you're eating.
At work or school, chew gum all day. Make sure it's sugar free! You don't want all those extra calories! Are your friends hating how grumpy you are? Good. It's been proven that people eat 30% more when they eat with friends than alone. Today you are going to be more tempted. If you get offered food or a snack or even a candy, you can not accept it. Cheating is what leads to bingeing, which is FAILURE. Do you really want to lose weight, or are you just doing this to fool yourself? You are the only one who controls what goes in your mouth. You have complete and total power to say no to cookies and yes to thin. Keep drinking your tea or coffee. Have a book or something to distract yourself when you have spare time. People who eat out of boredom will be most tempted now.
When you finish with school or work and you are home, DON'T EAT OUT OF TIREDNESS. You will want to eat because you think you have no energy. Nope. Take a fruit, not a snack food, but something that grew from the earth, and eat that. You will get real energy and nutrients which will make a bigger improvement than snack foods. No, yogurt does not count as a fruit. Even if it's some sort of fruit flavor, you need real, unprocessed food. It will feel like more because your stomach is adjusting to eating less. Some people will feel more hungry after this because when you start eating, you don't want to stop. This is enough for you to function and do your work, so once you start focusing on something else, the cravings will go away.
Ding ding dinner time! Think you're more hungry than yesterday, so you get to eat more? You really only need the same amount of food. Almost forgot... do some stretches! Making yourself wait longer for food demonstrates control over your body. When you are in control, you are less likely to make irrational decisions with food, and you will probably make healthier choices. Just like yesterday, no meat, no grains. Did you have potatoes yesterday? Doesn't matter, you can't have any today. That's the only vegetable you are served/know how to make? Get experienced then. Make a salad. You can buy premixed salads at the supermarket, they even tell you how many calories are in them. Avoid dressing and croutons, they carry too many calories and if you add some seasonings with far less calories, your salad can still be flavorful. Eat slowly also, wait at least 15 seconds between swallowing your last bite and taking your next. You'll know when you really are full, even if you think it's not possible to be full because your stomach must have some how turned into a black hole because you went more than 36 hours without a cookie...
Count up your calories. How many did you have? Compare them to this chart to see what you're doing today:
1-200: 60 second wall sit, 50 push ups, 50 squats
201-400: ^ + 40 lunges each leg, 45 second plank
401-800: ^^ + five minutes of jumping jacks, 30 minutes of running
801+: ^^ + PURGE IT ALL you only made it this high by CHEATING this is not okay. You are a failure, you probably aren't even taking this seriously.
Tonight, think about how you have done so far. If you have set a goal weight, how far from it are you? Have you kept up with the amount you need to lose every day in order to meet it? You can always reconsider a more realistic goal.
Wakey wakey, tired? Of course you are. That doesn't matter. Push yourself anyway. Do 100 jumping jacks, 100 sit ups, 50 squats, 50 lunges each leg, 20 push ups. Just like yesterday, this is going to be routine. I don't care if your muscles hurt or you feel like you're running on air. Jog in place or run outside for about 15 minutes, then go shower and get ready for school or work. Drink your coffee or tea, this way you don't feel so empty. If you are really that hungry, make broth with a bullion cube to take with you. It will make you feel like you're eating.
At work or school, chew gum all day. Make sure it's sugar free! You don't want all those extra calories! Are your friends hating how grumpy you are? Good. It's been proven that people eat 30% more when they eat with friends than alone. Today you are going to be more tempted. If you get offered food or a snack or even a candy, you can not accept it. Cheating is what leads to bingeing, which is FAILURE. Do you really want to lose weight, or are you just doing this to fool yourself? You are the only one who controls what goes in your mouth. You have complete and total power to say no to cookies and yes to thin. Keep drinking your tea or coffee. Have a book or something to distract yourself when you have spare time. People who eat out of boredom will be most tempted now.
When you finish with school or work and you are home, DON'T EAT OUT OF TIREDNESS. You will want to eat because you think you have no energy. Nope. Take a fruit, not a snack food, but something that grew from the earth, and eat that. You will get real energy and nutrients which will make a bigger improvement than snack foods. No, yogurt does not count as a fruit. Even if it's some sort of fruit flavor, you need real, unprocessed food. It will feel like more because your stomach is adjusting to eating less. Some people will feel more hungry after this because when you start eating, you don't want to stop. This is enough for you to function and do your work, so once you start focusing on something else, the cravings will go away.
Ding ding dinner time! Think you're more hungry than yesterday, so you get to eat more? You really only need the same amount of food. Almost forgot... do some stretches! Making yourself wait longer for food demonstrates control over your body. When you are in control, you are less likely to make irrational decisions with food, and you will probably make healthier choices. Just like yesterday, no meat, no grains. Did you have potatoes yesterday? Doesn't matter, you can't have any today. That's the only vegetable you are served/know how to make? Get experienced then. Make a salad. You can buy premixed salads at the supermarket, they even tell you how many calories are in them. Avoid dressing and croutons, they carry too many calories and if you add some seasonings with far less calories, your salad can still be flavorful. Eat slowly also, wait at least 15 seconds between swallowing your last bite and taking your next. You'll know when you really are full, even if you think it's not possible to be full because your stomach must have some how turned into a black hole because you went more than 36 hours without a cookie...
Count up your calories. How many did you have? Compare them to this chart to see what you're doing today:
1-200: 60 second wall sit, 50 push ups, 50 squats
201-400: ^ + 40 lunges each leg, 45 second plank
401-800: ^^ + five minutes of jumping jacks, 30 minutes of running
801+: ^^ + PURGE IT ALL you only made it this high by CHEATING this is not okay. You are a failure, you probably aren't even taking this seriously.
Tonight, think about how you have done so far. If you have set a goal weight, how far from it are you? Have you kept up with the amount you need to lose every day in order to meet it? You can always reconsider a more realistic goal.
Thursday, July 24, 2014
Lose Seven Pounds in Seven Days: Day One
Day 1: Weigh yourself as soon as you wake up, after you've used the bathroom. This is your start weight.
Start off with coffee or tea, black, no sugar. Get moving! Do 100 jumping jacks, 100 sit ups, 50 squats, 50 lunges each leg, 20 push ups. Fired up yet? Good! Jog in place or run outside for about 15 minutes, then go shower and get ready for school or work.
No eating when you are at school or work. You need to focus on what you're learning or doing. Hungry? More coffee or tea!
When you get home, eat an apple, orange, banana, or handful of blueberries. If you are a student, start your homework! Work extra hard on everything, you need to make it all perfect.
Time for dinner? I don't think so! Yoga first! You can look up videos on Youtube or just do some general stretches but it must take at least 15 minutes. Now you can have dinner. Oh wait, oops, just kidding. Drink four cups of water. Now you can eat.... only your veggies. No rice. No bread. No meat. Not even a little. People tell you to? You're forced to eat more? Yeah right, stop making excuses, excuses don't make you skinny. You have to count all the calories. Write down all of them in a diary or in a calories tracking app. How many did you have? That's how many sit ups you have to do. Now.
Alright, now that your first day is done, you get to shower. Make sure you wash all of the bile down while you purge everything you can force up. Have fun? I'm just getting started.
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