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Weight Loss Questions - Need To Lose Weight
For Wedding
Weight Loss Question:
I'm getting married soon and I need to lose weight
quickly. I have been exercising for weeks and can't even lose 1 pound. What am
I doing wrong?
Weight Loss Answer:
I highly recommend losing the weight slowly and correctly.
The last thing you want to do is crash diet and really mess up your metabolism.
The safest total weight loss per week is 1 pound. There is 3,500 calories in a
pound of body fat, so in order to lose 1 pound, you simply need to create a 500
calorie deficit per day. Over the course of a week, this equals out to 3,500 calories
or 1 pound.
The best way to hit this 500 number every day is to create
a 250 calorie deficit through your diet and another 250 calorie deficit through
cardio exercise. Remember, you want to fuel your body with high nutrient foods
and keep your metabolism "stoked" throughout the day. The worst thing
you can do is limit your food intake to severely which will cause your body to
go into starvation mode and hold onto your body fat reserves. Your body is thinking
its getting ready for a period of famine and will hold onto all the energy it
can to survive this period. I recommend eating at least 1,500 calories per day
and make sure you're eating "clean" and nutritious food. You want to
make sure to eliminate all the excess and empty calories from your daily intake.
In terms of your diet, try and eat several small and nutritious meals throughout
the day. You will gain several benefits from eating several small meals throughout
the day and your body's metabolism will be revved up throughout the day. I would
recommend to focus on lean protein sources (chicken breast, turkey breast, egg
whites), lean fibrous carbs (broccoli, mushrooms, squash, zucchini) and whole
wheat starchy carbs (whole wheat bread, brown rice, etc.). Try to eat every 3
hours and make sure to include a lean protein source in each meal. Its also extremely
important to keep a diet journal of your nutritional intake. This way you will
be able to track where all your calories are coming from and really monitor your
intake. You can download our free diet journals here:
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