Instead, do the following: Start by eating the minimum amount of calories you need each day, and then adjust your calorie intake as you lose weight. You can make this adjustment over time (for example, if you need 1,500 calories a day to start, and 1,200 after two weeks, you're doing fine). It's important that you don't cut calories too soon, too fast. Otherwise, you may lose muscle and wear out your body sooner than it has healed.
Start by eating a well-balanced diet that includes plenty of protein. Eating a healthy, balanced diet is important, but if you're not consuming enough protein you're going to lose muscle. Start off with a minimum of 30 grams of protein a day for a total of 1.2 to 1.5 grams of protein per pound of body weight.
However, protein-rich foods include lean meats, poultry, fish, dairy products, eggs, beans, nuts and seeds. Lean meats, poultry, fish and dairy products (e.g., skim milk) can also be used to make a healthy meal.
Exercise: This program is a six-week program, but you can work in three, five or even seven weeks if you wish. If you work in three weeks, add one to three weeks onto the next six-week program. So after the first three weeks, continue for three more weeks.
A new question we're asked a lot by new dieters is how to calculate the nutritional value of a diet, such as how many calories or fat grams. To help you with this, here is a simple table that has the nutritional values of a variety of foods.
To find out how many calories a food has, simply take its nutritional value and divide it by 1,000 (for example, 1 cup of apples has 5.8 calories, so 1 cup of apples has 5.8 calories divided by 1,000 = 0.059). To find out how many fat grams a food has, simply take its nutritional value and divide it by 9 (for example, 2 tablespoons of peanut butter has 10.3 fat grams, so 2 tablespoons of peanut butter has 10.3 fat grams divided by 9 = 1.1).
Food | Calories | Fat grams | Carbs | Protein | Vitamins
Apple | 5.8 | 0.059 | 0 | 0 | 6
Banana | 7.5 | 0.08 | 1 | 0 | 3 01e38acffe
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