Hi! Well, this is my food and exercise plan. Be aware that I’m not a nutritionist but this is a really healthy and a really worth it plan.
Note: I changed the calorie amounts and specify it more because there were some mistunderstands with some people. They were saying that eating somedays under 1000 cal wasn’t very good, but the thing is that those quantities weren’t the intake, those quantities were the net calorie. The net calorie is the result of the calorie intake minus the exercise burned, so now I putted the intakes, the outakes and the net calorie intake :).
what I do it’s very simple, and it’s based in tricking your metabolism. We all know that a faster metabolism is better because it burns the fat faster and it processes all the food in a quicker and more efficient way.
Sometimes your metabolism slows down because of different reasons, and one of those reasons is that we make the mistake of eat always the exact same thing and the exact amount of calories.
All the nutritionists recommend that for a good healthy weight loss diet you should be eating from 1000 - 1200 cal per day.
Also, it’s good that you could do a fruit and veggie detox fast at least 2 days per month so you can keep your body clean.
So, to keep your metabolism in a boost mode, I made this calorie intake interchange plan so your metabolism doesn’t slow down. I’m going to put you here, a calorie intake plan so you can follow it. Then I’m going to write you how many meals and portions and exercise you should take.
Calorie Intake plan:
Day 1: eat 1200 cal- just do a 20 min strength workout
Day 2: eat 1300 cal - burn at least 400 cal in cardio
Day 3: eat 1100 cal - burn at least 250 cal in cardio
Day 4: eat 1250 cal - burn at least 250 cal in cardio
Day 5: eat 1100 cal - just do a 30 min strength work out
Day 6: eat 1050 cal - burn at least 350 cal in cardio
Day 7: eat 1200 cal - rest from excercise
Day 8: eat 1300 cal - burn at least 350 cal in cardio
Day 9: FAST. (only eat raw fruits, veggies, water and tea don’t exercise if you don’t want to)
Day 10: eat 1150 cal - burn at least 300 cal in cardio
Day 11: eat 1150 cal - just do a 20 min strength workout
Day 12: eat 1100 cal - just do a 20 min strength workout
Day 13: eat 1200 cal - burn at least 300 cal in cardio
Day 14: 1200 cal - rest from exercise
Day 15: eat 1300 cal - burn at least 400 cal in cardio
Day 16: eat 1100 cal - just do a 20 min strength workout
Day 17: eat 1050 cal - burn at least 250 cal in cardio
Day 18: eat 1000 cal - just do a 20 min strength workout
Day 19: eat 1250 cal - burn at least 300 cal in cardio
Day 20: eat 1100 cal - burn at least 300 cal in cardio
Day 21: eat 1200 cal - rest from exercise
Day 22: eat 1050 cal - just do a 20 min strength workout
Day 23: FAST. (only eat raw fruits, veggies, water and tea exercise is not necessary)
Day 24: eat 1150 cal - burn at least 300 cal in cardio
Day 25: eat 1200 cal - just do a 20 min strength workout
Day 26: eat 1300 cal - burn at least 300 cal in cardio1
Day 27: eat 1050 cal - rest from exercise
Day 28: eat 1200 cal - burn at least 250 cal in cardio
Day 29: eat 1200 cal - just do a 20 min strength workout
Day 30: eat 1100 cal - burn at least 200 cal in cardio
Day 31: eat 1000 cal - just do a 20 min strength workout
*Repeat until you reach your goal weight*
Now about the meals:
*Eat at least 5 times per day. 3 proper meals (breakfast, lunch and dinner) and 2 snacks (middle morning and middle afternoon). Every meal should be with 2 or 3 hours of difference, for example: breakfast at 9 a.m., snack at 11a.m., lunch at 1p.m., snack at 3p.m. and dinner at 6p.m.
*The 3 proper meals should have a lot of vegetables, 1 portion of meat or protein (in the case of the vegan and vegetarian) and 1 portion of carbs (rice, bread, corn, etc etc), and a piece of fruit.
*For the snacks you have a lot of options, fruits, vegetables, granola low fat bars, yogurt, etc etc etc.
*Do not eat all your calories in just 1 meal. If you do this your metabolism will slow down.
*Try to eat different things. For example even though eating a turkey whole wheat sandwich for lunch every day is very healthy, try to variate all what you eat, and don’t stay in just one type of food or your metabolism will slow down.
*Drink at least 8 glasses of water a day. This really makes a huge difference in the weight loss! I used to not drink enough water, and when I actually started to, it was a huge boost to my metabolism! I know it’s a little hard at the beginning, but what you can do is: 1 glass when you wake up in the morning, 1 with the breakfast, 1 with your morning snack, 1 before lunch, 1 after lunch, 1 with afternoon snack, 1 before dinner, 1 after dinner and 1 when you’re going to sleep.
*Do not eat after 8.p.m.
*Drink green tea and red tea. Green tea is an excellent antioxidant and red tea burns fat!. Drink at least 2 cups of these per day.
For the exercise:
*In the calorie plan, I specify the days you should do your cardio.There’s many things you can do. Take walks, dance, swim, run, jog, do step ups, jumping jacks, aerobic class etc.
*try to do a 20 min strength workout at least 2 times per week. What is an strength workout? is a workout when you work specific parts of your body and makes that if you are losing weight, there’ll be no hanging skin any where after you lose it. To work all the parts of your body you can do this:
5 min of crunches
5 min of leg work (squads, scissors, etc)
5 min of booty work
5 min of arms work
*Best time to do your exercises? When you just wake up, or 30 min after you end your dinner.
Some extra advices:
*I use and excellent page to keep my calorie intake under control, plus it tells you how many calories is in every single one of the food you put in your mouth and how many calories you burned with your exercise according to your weight and height, it is myfitnesspal.com
*Do not restrict your calorie intake!. If you eat too few calories your body will get in to starvation mode, wich means your body will save all the fat and you won’t lose a single pound. Or worse, you will lose weight but at the moment you start eating normal again you will gain all the weight back super fast. Believe me, I restricted my self once and it wasn’t fun.
*If you binge or eat something that is not healthy don’t lose your mind. We all have mistakes but we always can do it better. If you binge just think that tomorrow will be another day and that you will do it better. One day at the time.
*DO THIS FOR YOURSELF. I have tried so many times to lose weight, but I always quitted. Why? Because I was doing it for the wrong resons. I was doing it to be liked, to have this or that boyfriend, to have this or that friend, and as soon as I wasn’t interested in them I quitted. Now I think, where the hell is all this people now? Where are those girls I wanted to be friend with? Where’s that boy I wanted to be my boyfriend? That’s right! They’re not here any more, they’re living their lives and probably not giving a single fuck about me. So, why to do a life changing thing for somebody else if they’re not going to be with us our entire life? The ONLY PERSON IS GOING TO BE WITH YOU FOR THE REST OF YOUR LIFE IS YOU, SO DO IT FOR YOURSELF. BE HEALTHY FOR YOURSELF, BE HAPPY FOR YOURSELF.
