HEALTH TALKS

HOW TO BURN WEIGHTS IN LESS THAN 3 MONTHS

Part1

Understanding Calories and Making a Plan

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   Understand what calories are. You are going to have to grasp the concept of calories if you are to successfully lose 50 pounds in such a short period of time. Calories, simply put are units of energy; in nutrition speak, they are units that are used to measure the amount of energy you take in through food and burn through physical activity.
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   Find out how many calories you should take in each day. The amount of calories a person needs to consume each day will change from individual to individual based on the person’s age, height, weight, amount of activity they do throughout the day, etc. There are plenty of caloric intake calculators online. You can also click here to find out how to find your caloric intake number.^[1]
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   Know how many calories you need to cut to lose weight. To lose one pound a week, you need to create a calorie deficit of about 500 a day, or 3,500 a week. To lose 50 pounds in three months, you will need to create a weekly calorie deficit of at least 14,000 calories, in order to lose about four pounds a week. That means you will need to create a 2,000 calorie daily deficit.^[2]

   • In terms of pounds, losing 50 pounds in 3 months translates into losing 16 pounds each month (For 3 months) or losing 4.17 pounds each week (For 12 weeks).
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   Create a plan. The very first thing you need is a diet and fitness plan. Without it, you may not be able to track your weight loss progress. The plan you come up with should be:

   • Specific and measurable: This means that your weight loss plan should be personalized (Specific). Everyone has a different physique, eating habits and limits to physical exertion. This is why your weight loss plan should be focused and personalized according to your weight loss and fitness needs.
   • Time framed and broken into milestones: Break down your ultimate goal into smaller milestones and track them over time to make sure you are on the right path. A weekly breakdown is recommended.

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   Rethink the way you eat. Try your best to eat small meals throughout the day rather than eating three big meals. Eating small meals throughout the day will help you keep your metabolism more active and prevent hunger. Try your best to eat five meals, each around 300 calories.^[3]

   • During each meal, try to eat one protein-rich item, a fruit or some vegetables, and one starchy carb (rice, pasta, bread, small potato, etc). This will keep your meals balanced.
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   Drink lots of water. Drink eight or ideally more cups of plain water a day to keep yourself well-hydrated and flush out water weight. Believe it or not, your body will hold on to water if you do not drink enough water. So, just drink lots of water and your body will stop holding on to water weight.
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   Aim at large volume foods with fewer calories such as raw vegetables and whole foods. These foods are guaranteed to keep you fuller for longer and you consume fewer calories in doing so. Green leafy vegetables will be your best weight loss companion.^[4]
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   Avoid processed, calorie-dense foods. Big examples include fast foods, processed canned products, desserts and foods with a high proportion of saturated fats or/and simple sugars. These foods pack up a whole lot of calories in a small serving.
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