How To Lose Weight 20 Pounds In 2 Weeks

How To Lose Weight 20 Pounds In 2 Weeks 
 
How To Lose Weight 20 Pounds In 2 Weeks 
 

How To Lose Weight 20 Pounds In 2 Weeks

How To Lose Weight 20 Pounds In 2 Weeks. A lot of people are having a hard time losing How To Lose Weight 20 Pounds In 2 Weeks1weight. This is because with a diet wrong, have poor eating habits, without discipline, or think that the weight will fall on its own. If you want to lose 20 pounds in 2 weeks, you should first get the best plan of diet there is.When you have that you have to follow the diet plan better and stay motivated. If you do you will see the pounds fall off!

The first thing you can do if you vuoleperdere weight is to find The best business including proper diet. There is more to a diet plan out there, but all of the information out there works well. You can use a zero -calorie diet, the Master Cleanse diet, or an intensive training program. All of these diets can cause you to lose serious weight.

moving low-calorie diet is also known as the best plan of diet on the internet. It manipulates the body by changing the amount of calories you eat every day. In this way, the higher your metabolism and unapiù high metabolism means you burn more fat. So the higher your metabolism, you can burn fat faster. This type of diet will be helpful you lose up to 20 pounds in just 2 weeks.

You can lose 20 pounds in 2 weeks by doing exercises. With exercises mean high intensity exercises. There are all kinds of that you can do that with hiking, swimming, cycling and running. Every time you do this program of diet, you should be aware of being physically ready for it. Because you can get injured quite facilementre doing these exercises. In addition, you can combine this with the diet plan better, Calorie Shifting. high metabolism combined with a lot of high-intensity exercise is the great weight loss. You should lose 20 pounds in two weeks in which to combine the two.

Keep in mind that when you are doing one of these programs of diet that you are mentally and physically ready for it. It takes a lot to these two factors. And do not forget, if you really want to lose 20 pounds in 2 weeks, you dovrebbeNon forget that it takes commitment. So it really does not come without following fad diets or without exercise. Did you find this information useful you saw here?

How To Lose Weight 20 Pounds In 2 Weeks

Weight ControlHow To Lose Weight 20 Pounds In 2 Weeks

The simple fact is that we all need food to live. Basic processes of life, movement, our thoughts are all driven by food. Nutrition can be a source of success, but the beginning of many problems. If you make the right choice each of us can begin to eat in a way that would allow him to prolong his life and love of power, beauty and health.

Nutrition and knowledge of, a source of much controversy. Lack of information is just as fatal as the abundance of conflicting information. As with all human activities, qualitative knowledge will lead to a quality product, in this case a healthy and balanced body. If you are from people who want to lose unwanted weight or simply to regain the desired weight, then this article is for you.

Of course, before starting any diet, you need to answer a few questions.

What happens when you’re on a diet?

The word “diet” should be understood as a “diet” and not as a limitation of food, but at this point we’ll use it in this sense. When you are on a diet, usually giving your body less food than usual . rate conversion processes can not remain the same, since they rely on a certain amount of energy, which is no longer supplied. Natural reaction is to suppress the body’s metabolic processes by directing maximum energy to the vital organs and reduce the power consumption of other processes. In numbers it would look like this: if 50 kg woman consumes 1,900 calories a day and reduce your intake of food from 1800 to 1900 kcal per 800 kcal, then after a few days your body will now have reduced energy consumption of 1,000 kcal, ie . those consuming 1100 calories the woman in question has a negative calorie balance of only 200 kcal.That’s how I explain the fact that often the weight loss is more pronounced at the beginning of a diet, but to continue the progress it is necessary to take even less calories. From this perspective, it is better to take 1900 calories and burn 2500 than taking 800 to 1000 burn (and progressively less).

What is burning calories? How to determine the daily expenditure of calories?

A kilocalorie is the energy required to raise the temperature of one kilogram of water by one degree C, i.e. It is a measure of the cost of heat / energy. For our purposes, a calorie is the unit with which we measure food intake and energy expended to find the calorie balance of a person. Knowing the caloric expenditure at rest and COST for certain activities, and the cost of food ingested, can, mathematically manipulate these values ​​and to reach a certain result. 
Here is how the cost of women and men:

  • First need to determine the cost at rest (FP)
  • Then, substitute the IP in the formula that determines 
    the entire cost of the day (including traffic)

 

Ladies

Step 1
FP = 655 + (9.6 X kg) + (1.8 X height in cm) – (4.7 X years).

Example
If you ’32 
have increased 162.5 cm 
weigh 84 kg 
your FP is 655 + (806) + (293) – (150) = 1604 kcal

Step 2
is how to determine the cost of your entire day: 
Multiply by WP coefficient corresponding to your physical activity:

  1. Sedentary lifestyle with little movement = BMR X 1.2
  2. Light physical activity (light exercise or sports 1-3 days a week) = BMR X1.375
  3. If you move an average load (not very hard exercise / sports 3-5 days a week) = BMR X 1.55
  4. Heavy physical activity (strenuous exercise / sports 6-7 days a week) = BMR X 1.725
  5. If you are very active (very hard exercise, sport and physical activity, 2 Razov training, etc.) = BMR X 1.9

Example
If the woman in the above example has a sedentary lifestyle then its total cost will be FP (1604) by 1.2 = 1925 
1925 kcal is the energy needed to maintain its current weight.

 

Men

Step 1
FP = 66 + (13.7 X kg) + (5 X height in cm) – (6.8 X years).

Example
If you’re 25 years 
have increased 190 cm 
weighs 90 kg 
Your IP 66 + (1233) + (950) – (170) = 2079 kcal

Step 2
is how to determine the cost of your entire day: 
Multiply by WP coefficient corresponding to your physical activity:

  1. Sedentary lifestyle with little movement = BMR X 1.2
  2. Light physical activity (light exercise or sports 1-3 days a week) = BMR X 1.375
  3. If you move an average load (not very hard exercise / sports 3-5 days a week) = BMR X 1.55
  4. Heavy physical activity (strenuous exercise / sports 6-7 days a week) = BMR X 1.725
  5. Extremely active men (very heavy exercise, sport and physical activity, 2 Razov training, etc.) = BMR X 1.9

Example
If the man in the above example has a sedentary lifestyle, his total cost will be FP (2079) by 1.2 = 2495 
2495 kcal is the energy needed to maintain his current weight.

Why all these formulas?

They will help us determine your caloric expenditure and the set goals for any loss or weight gain. It is impossible to turn the laws of thermodynamics and energy, so it is necessary to manipulate them. Each pound of fat Our stock is equivalent to about 7000 calories, this means you need to spend those 7000 kcal of fatty Our stocks. There are several ways: a) in the diet) with physical activity) diet + exercise.

You see that people who talk about loss of 1-2 – kg per day may not have lost 1-2 pounds of fat.When the weight decrease is usually 25% of them are bodies and muscles and 75% fat and water. Clearly, the cost of 7000 kcal per day is mildly fantastic story. Often the loss is temporary and is mostly water (1 molecule of glycogen is associated with 4 water molecules themselves calculate what happens to that water when the body consumes the supplies of glycogen from the muscles). 
When you want to lose weight do not want to lose bodies and muscle, but only or mainly fat. But how is that possible?

How to lose just fat?

It would be great to lose only fat. 
When starting a diet to lose fat must necessarily measure some parameters, namely weight and fat percentage. Percentage body fat% is the weight of a person, that is if you weigh 90 kg and have 20% body fat, then your body has 18 pounds of fat. Visible are about 180 packets oil.Not less, right? When the scales already clocks less and you feel that you lose weight, the only way to find out how much of the lost weight from fat is again to measure the percentage of fat.Often people diets for months and combine them with heavy loads in just a few pounds of fat.Usually one kilogram removed thus the loss is only about 25% of the muscles and organs, and the rest is fat. 
‘ll ask how to measure and where? There are numerous methods by measuring in a bath elektroimpedans, measuring infrared, etc. The simplest method is an accurate method for measurement of skin fold. For it using a caliper, shubleropodoben meter skin folds.Substituting the results of formula is calculated in% of fat, depending on the body size of the folds, the age and sex. It is very important to have this parameter, as it will show exactly where we lose weight and help us to make necessary changes in your diet, training, etc. To measure you can take advantage of the services of the Sport Spider . Very advanced in recent years, electronic instruments that the principle of electrical impedance closed circuit through the hands or feet, and depending on the speed of travel of electrical impulse determined% fat.Unfortunately they give large deviations and are influenced by factors such as humidity hands and feet, hidratiranost or dehydration, satiety, etc.

How to eat to lose just fat?

As already described above, the weight loss / respectively. fat / is the result of reduced caloric intake, increased physical activity or a combination of both. 
Though “a calorie is a calorie”, we all know that it matters what kind is the calorie. 1 gram of carbohydrates or protein provides the body with 4 calories, while 1 gram of fat provides 9 calories to the body. Will say here, just will not eat fat because they are very calorie and consume carbohydrates and protein. Will eat fruit and vegetables, and here and there a little dry meat or cheese. 
So far so good, but no one withstands such diets and eventually leads to overeating and progress of minor importance. So let’s look at some basic principles of the functioning of the body.

Once you calculate your calorie consumption for the day, you already know how many calories you expend and how to “remove” to lose a certain amount of fat. 1 kg fat equals expenditure of about 7000 kcal. This means that you can lose 1 pound for about 2 weeks, if you optimize fat loss and have a negative calorie balance of 500 calories a day. This can be achieved by the movement and diet, or only through one of the two. Of course a combination of both will make you vibrant, strong and confident of success.

To optimize fat loss should be aware of a few facts:

  1. The body has three main sources of energy: fat, protein and carbohydrates.
  2. Not everything that the body is assumed to be spent on energy. Often quickly stored nutrients. This process is very pronounced in people who are often deprived of food or eat irregularly. Hence after heavy lunch we usually sleepy.
  3. The preferred fuel for the body is determined by the composition of the food. If you eat a lot of carbohydrates, your body will consume a lot of carbohydrates and less fat.Conversely, if you eat more fat, your body will be able to spend a lot more fat for energy.

Therefore, we want to make full use of this pattern and optimize the use of fat for energy. We have seen earlier that if we do not accept fat, our body will use them for energy. But you always have claimed all that fat is harmful and should be avoided. Surely you all know people who are always on a diet and still have a lot of fat …. it is because the body synthesize fat from carbohydrate not used for energy. But how? Think of each fat cell as a factory fat …. only about 2% of body fat “produce” of liver …. real workers are fat cells …. more fat cells you have, the more fat can produce. Hence the importance of striving for lower% body fat. When you do not give your body fat, it triggers its protective mechanisms and began to produce more.Biochemistry of the body and the laws of thermodynamics do not pozolyavat simultaneously synthesize enzymes for digestion of fats and construction respectively rejection fat you even more intensive process of their preservation and increase. Even in a negative calorie balance if your diet is low in fat, you create the conditions for loss of muscles and organs, and minimal fat loss.

The easiest way to lose fat is to take fat and protein, along with minor amounts of carbohydrates. To absorb the shock of this statement let otgovorm the question why we eat ?

  1. In order for our body to regenerate to allow cells to divide, eat and live fully. What’s inside our body: from protein and fat. If your body needs carbohydrates for a process, it can obtain all necessary glycogen from fat and protein.
  2. To have energy for basic life processes for their daily activities to laugh, run, happy and love.

The main types of fuel that the body uses for this are glycogen and fat. If you have too much energy, the body stores it as fat. Why not in the form of sugar? How much glycogen can be stored in the liver and muscles? Very little dosatatachno for a day or two starvation. Why no body mechanisms for glycogen storage lot? Because glycogen is the preferred fuel, and never has been. Evolutionary glycogen served as fuel only in extreme situations, such as for example an escape from a large animal. Glycogen was more fuel for turbo engine, not a primary fuel.Civilization alter this ratio. 
many years consuming a lot of carbohydrates, less fresh vegetables and essential fats, avoiding meat and dairy products because they contain fat …. create an unusual environment for genetically predisposed to burning body fat. So our bodies become better factories producing fat and still worse producing vital energy. Among other things, carbohydrates prevent us from burning fat for energy. Every time you eat carbs they are stored as fat, and whenever his body need energy, it will take her, breaking down the muscles as insulin released after konsumatsiyatya carbohydrate will prevent him from drawing power from fat.

What’s next?

  1. Reduce carbohydrates . Simply put carbohydrates are divided into cellulose and sugar. Cellulose helps to reduce fat while not fund. If you eat a boiled potato, its impact is no different from that of a spoonful of honey. Cellulose contained in the vegetables. They are rich in antioxidants and other vit.S and minerals. They will add color and variety to your diet.
  2. Increase protein and fat . Nature is combined fat and protein, so it will be easy to take them in the correct proportions. Full-fat dairy products, meat, meat and essential fats must be present in your daily menu.
  3. Your diet should consist of at least 60% fat, 20-25% protein and 15% carbohydrate. This balance is easy to achieve if you stick to your calories for the day and eat full-fat dairy products and meat.

 

Action Plan

Here are some guidelines that will help in the fight against unwanted fat:

  1. Eat 3-4 times a day and distribute the food equally.
  2. Take plenty of fluids like water and tea. Let the water is 2-3 liters divided throughout the day, a cup drunk half an hour before meals and an hour after eating to drink two. The water can add freshly squeezed lemon. Turn off the juices and sodas from your diet. Control your coffee.
  3. Choose foods that are high in protein at every meal. You can combine them with vegetables.
  4. If you are hungry between meals, you can eat breakfast raw 
    nuts, yogurt, vegetables.
  5. Disconnect all foods containing sugar, flour, margarine, preservatives, sweeteners, flavors.
  6. Buy fish oil ( NOW Ultra Omega-3 is the best in Bulgaria) and take at least 1 gram of EPA per day, to ensure proper fat metabolism, muscle recovery and health of your cardiovascular system.
  7. Between meals should not go more 
    than 6 hours between dinner and breakfast for more than 12.
  8. Minimally processed foods, making it boil and bake instead of frying.

 

List of foods suitable for IRR

  1. All meat, fish, offal (liver, kidney, heart, etc.), bacon, sausages (only very dry). If using minced meat, grind it out at the store to know the basics of what it contains. 
    When cooking meat, avoid frying. Stew meat with butter, cream, olive oil, wine, spices, avoiding spices, finished with lots of salt (such as veggie-like).
  2. Eggs cooked in any way.
  3. All dairy (cheese, yogurt), not rendered and imported ones (watch packaging components often have margarine or other hydrogenated fats). Good options are: dry, thick and rich enough cheese, cheese, feta, mozzarella, Cheddar and Gouda.
  4. Fats: butter, cream and olive oil. Organic or completely off oil, margarine and other processed fats. Stick to quality cold pressed vegetable oils, if you use them.Mandatory food supplement is fish oil.
  5. Vegetables: all, especially the green color, such as broccoli and spinach, cauliflower, cabbage, cucumbers, tomatoes, zucchini, mushrooms. Avoid potatoes and other roots with much starch. Not widely beans, lentils, corn, etc., always pre-soak them for at least 1 night before cooking. Do not use soy and derivatives and products.
  6. Fruits: up to 2, possibly more acidic fruit. It is preferable to consume about exercise. Avoid bananas, grapes, watermelon and more. sweet fruit. Welcome are blueberries, raspberries, blackberries and other small berries.

In conclusion, at first did not count calories. In IRR avtoregulira body and lose weight even nebroeneto calories. If it stops, it’s time to start. Calculate your daily calorie consumption, and remove 300 calories from those who need to take to save weight. After a few weeks if you stop losing weight again, you can remove another 200 or increase the load (more walking, running, fitness).

The most common causes of “plateau” and “slack” in the diet

Both means temporarily or for a longer retention of weight, for no apparent reason that Daly redistribution of fluids, the adjustment to a certain amount of calories or another type of stress on the body corresponds to the stabilizing weight. Plateau is usually a state continues 2-3 weeks until deadlock consists in keeping the weight to 3-4 months. 
Some causes of stagnation often:

  1. Too many calories or poorly calculated calories.
  2. Calories come at once, often at night.
  3. Too many carbohydrates (you’re not eating a lot of carbohydrates, but a carrot salad for lunch and a garnish of peas and corn to a steak dinner and two yogurts for breakfast accumulate and send you in srednovaglehidratnata zone)
  4. Too little food in general (“do not restrict calories too much”)
  5. Too little water
  6. Insufficient movement (that exercise 3 times a week, does not mean you’re moving a lot).
  7. Many “free days” (maybe more often you allow yourself a little something for the prize).

If you happened to like and have uploaded over pound or two is not the time to panic. Give her another 1-2 weeks of the current menu by narrow little dairy (especially milk and yogurt and emphasize leafy vegetables). Increase your water intake. Probavete half hour day movement (climbing stairs, vacuuming, walking the dog, going to work on foot (park your car further away).

And do not forget that achieving fitness and good health is a long journey that teaches you patience and self-knowledge.How To Lose Weight 20 Pounds In 2 Weeks