Nutritional Information For Quaker Old Fashioned Oats Prepared With Water Quick Weight Loss Plan – Lose 7 Pounds in 7 Days With Proven Techniques Used by Fitness Models

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Quick Weight Loss Plan – Lose 7 Pounds in 7 Days With Proven Techniques Used by Fitness Models

This proven strategy is a quick weight loss plan used by fitness models to lose weight naturally fast whenever they need it. Fast weight loss is possible and not just hype, the only reason to stop it will be you. Here, your goal is to lose 7 kilos in a week. In other words, you need to create a 24500 calorie deficit over the weekend which is about 7 pounds (1 pound = 3500 calories). Okay, let’s do this.

According to the FAO (Food and Agriculture Organization) of the United Nations, the daily calorie consumption of the United States between the years 2000-2002 is 3790 calories. Many people who want to lose weight quickly consume even more calories. American College of Sports Medicine (ACSM) guidelines for safe calorie consumption are at least 1,200 calories for women and 1,800 calories for men to effectively lose weight.

Even if you are the average American woman, you can create a calorie deficit of just 2590 (3790 – 1200) calories from your total caloric intake in one day. That leaves you with only 910 calories to burn in a day to reach your goal, and we haven’t even taken into account Resting Metabolic Rate (RMR) or physical activity, which burns the main calories in a day.

I know most of you are thinking “Easier said than done”. Well, like I said this is a proven technique, you just need to follow the rules and the results will follow.

Ways to keep calorie consumption to a minimum and increase metabolism:

· Divide your total daily calories into 5-6 small frequent meals with breakfast as the largest portion of the meal and the last meal before bed as the smallest portion. These meal frequencies help you control hunger and overeating and more importantly increase your metabolism.

· Drink herbal green tea before each meal to burn fat for energy and control appetite.

· Always take food in its natural form, the way it is meant to be eaten. Avoid processed foods or preservatives, including fruit juice, even home-made. Avoid junk food altogether. Take less salt and fat (only good fat).

· Maintain a balanced diet with the right nutritional composition. The composition of your daily diet should be about 45% carbohydrates, 40% protein and 15% fat.

· Drink at least 8 – 10 glasses (1.8 – 2.2 liters) of pure water.

· Avoid alcohol for at least a week.

· Sleep 7-8 hours every day without interruption.

Food #1 Calories Protein(g) Carbs(g) Fat(g)

ground wheat corn 1.5 cups 216 5.4 50.1 2.1

skimmed milk 1.5 spoons 135 12 18 1.5

strawberries 1/2 cup 23 0.5 5.2 0.3

Food #2

Oatmeal or quaker oats 2/3 cup 200 10 36 4

egg whites (beaten) 4 68 14 1.8 0

Food #3

chicken breast 4 oz 198 35.1 0 5.1

green beans 6 oz 50 2 12 0

Food #4

Fish 4 oz 170 26 0 6.6

Asparagus 10 spears 40 4 6 0

castor oil 65 0 0 0 7

Food #5

chicken breast 3 oz 143 26.5 0 3.8

Spinach 1 cup 42 5.4 6.8 0.4

Green beans 5 oz 41 1.9 11 0

Total 1388 142.8 146.9 30.8

* Sample meal of 1350 calories

Eating and controlling daily calories is not enough for your weight loss goal. In fact, you can never lose weight permanently and maintain a good physique without exercise.

To lose weight fast, you will follow a different exercise routine known as High Intensity Interval Training (HIIT). This exercise routine will not only burn the most calories during exercise but also burn calories for up to 24 hours after exercise, which is referred to as Excess Post-Oxygen Consumption (EPOC). It will just be a simple half hour exercise routine.

To achieve this EPOC state, we need to follow an aerobic exercise cycle consisting of 1 – 2 minutes of high intensity exercise followed by 1 – 2 minutes of low or moderate intensity exercise. For example, 1 – 2 minutes of moderate speed followed by 1 – 2 minutes of jogging.

When you do your high intensity session, you should reach your maximum heart rate until you run out of breath. This is followed by low or moderate aerobic sitting and the cycle continues for 30 minutes. Include 5 minutes of warm-up exercises at the beginning and 5 minutes of cool-down exercises at the end of the session.

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