How to Lose Weight on a Deadline

Introduction:

If you want to lose weight fast before summer but still you dont have time to follow a diet plan or hire a personal trainer then you need a no-nonsense approach that accomplishes two basic things:

· Burns more calories than you consume

· Provides ample nutrition irrespective of the calorie count

There is no one way diet that can affect all people at the same rate as this depends on your starting weight, your current health and age, and your commitment to a holistic plan involving diet and exercise.

Establish Your Goals and Intentions

To begin with you need to set your goals that you want achieve throughout weight loss plan. So if it is just for an upcoming event you may then go for weight loss plan fastly and your goals could be realistic yet resonable.

You need to assess how your goals are realistic compared to the time frame needed.

We all know that health experts recommend a weight loss of 1-2 pounds throughout one week otherwise nutritonal deficiencies and hair loss could occur.

So first you need to set your goals and then assess how they could be achievable.

Calculate How Many Calories You Usually Eat

Weight loss occur by consuming less calories than you burn. Since the time frame is limited and you dont have time to count how many calories are You can then use a nutrtional counterto add up how many calories you consume in a 24-hour period.

Try not to pad the list with indulgent foods you only eat occasionally. The goal is to get your baseline intake so that you can determine exactly how many calories you need to cut back.

Calculate How Many Calories You Need to Cut

An average woman needs to about 2,000 calories per day to maintain her normal weight and 1,500 calories per to lose one pound per week. An average man needs around 2,500 and 2,000 calories, respectively, to do the same.

If you are overweight, it is likely that you are consuming mrore than your needs and sure you will not drop your calorie intake from 3500 calories to 1500 calories as many side effets could occur.

You can use online weight loss calculator to determine how many calories you need to cut back on based on your age, height, current weight, activity level, and target date. The great thing about the calculator is that it will tell you if your weight loss goals are too ambitious and will likely to put you at risk.

In terms of danger zones, you should never consume less than 1,200 calories per day if you're a woman or 1,500 calories per day if you're a man. For some, even these figures are too aggressive.

Work out Your Diet Plan

Now it is time to calculate the diffrence of calories you need to remove from your dialy diet plan. It needs a time to set a weekly menu to be followed sure you will not follow fad diet or you will just eliminate carbs or even fat.

It is important to consume a well balanced diet high in fruits, vegetables, whole grians and in moderate amount of low fat dairies and fish, meat and chicken.

On top of that, no more than 15 to 29 grams of oil (unsaturated and/or polyunsaturated) should be consumed per day. Less than 10 percent of the calories should come from added sugars and less than 10 percent from saturated fatty acids.

Get Active

You can not lose weight if you are not folowing an exercise program. You can simply walk daily in order to boost metabolism.

You may start by a 5 minutes daily walking schedule this may not seem realistic to achieve a weight loss goal but at least it is the starting point toward active lifestyle.

Sure you dont need to overdo or over-exercise as this will increase risk of injury than weight loss. By taking a day or two off per week, you give your muscles a chance to recover, strengthen, and grow after strenuous activity. On your days off, enjoy a walk with a friend and do other activities you enjoy to reward yourself.

By keeping active, a little every day, you will begin to see the results before you know it.

Track Your Progress

While most of us measure our weight loss by stepping on the scale, it is equally important to keep track of the tools for weight loss, namely the number of calories you eat and the amount of activity you put in.

It is important to track your progress by calculating really each calorie you are consuming daily moreover, you need to log daily into your app and enter data about food consumed to know how each single food really contributes into weight loss plan.

For example, if you are adherent to your diet, you can see if certain activities, such as swimming or biking, help lose weight faster than others. This allows you to play around and find out what works best for you as an individual.

You can keep track of these figures with a diet app or activity tracker easily downloaded onto your smartphone.

Sources:

https://www.verywellfit.com/how-to-lose-10-pounds-3496402?utm_campaign=livinghealthy

https://www.123rf.com/stock-photo/slim.html