The Theory behind The One-Thousand Calorie Diet Program

Among the main concept that you need to grasp when it comes to weight loss, the direction you are heading to either gain weight or to lose weight ultimately depends on your calories consumed against calories burned. If you want your body to lose weight, you will have to be in a caloric deficit state, where your body burns higher amount of calories than you consume.

When you go on the One-Thousand calorie diet, you severely restrict your caloric intake and force your body to go into the state of caloric deficit. Simply put, you will without a doubt be in the state of caloric deficit if you cut down your caloric intake to only a thousand a day, without taking your basal metabolic rate into consideration.

The basis behind the entire One-Thousand calorie diet program basically involves an eating plan consisting of only clean and healthy food, and a spread of 5 to 7 meals a day, all in considerably small portions. Your main goal is to not exceed 1000 calories, and this diet is continued for a total of 14 days before you go back on your normal diet. According to experts, 2 weeks on and 2 weeks off is the ideal approach for the One-Thousand calorie diet program.

The Kinds Of Food That You Should Eat While On This Program

Being in a severe caloric restricted diet could be extremely difficult. There are not much food choices, and you will have to eat carefully to support your body. The rule of the thumb here is to eat only “clean” and unprocessed food like wholegrain bread, brown rice, oats, and bran. Stay away from processed foods such as junk food, as well as food mixed with sweeteners and preservative. Processed food are the likes of white bread, white rice, instant oats and sweetened fruit juice.

In order for you to feel full throughout the day, in addition to whole food, you should focus on getting in as much protein as possible into your diet as it helps to keep you feel full much longer. You are also allowed to eat as much non-starchy vegetables and fruits as much as you want to as they contribute to very little calories. As long as you are under the One-Thousand calorie target, you should be fine.

Some Of The Risks Involve In The One-Thousand Calorie Diet Program

Since you will be undergoing severe calorie restriction, you will face risks of side effects. Here are some of the dangers of the One-Thousand calorie diet program.

Dehydration: Losing a lot of weight quickly, usually means that you lose a lot in water weight. If you do not take necessary steps to keep yourself hydrated by drinking frequently, you will get dehydrated.

Malnutrition: This will happen if you do not choose your food correctly. When you go on a severely restricted diet, and you do not eat well, your body will not be able to get the nutrients, vitamins and minerals that it dearly needs. This will lead to many more side effects such as dizziness, paleness, dry skin and hair as well as fatigue and lethargic.

There are other more serious problems like the decrease of metabolic function and even thyroid damage and the development of eating disorders. But these could be avoided by following the guidelines of eating clean and well, and only going on it for a maximum of 4 days.

Should You Do It?

Once in a while to shake things up, yes. You should not depend solely on the One-Thousand calorie diet program, especially on a long term basis to lose weight. Combine with other diet programs and exercise programs for a safer approach.

Introduction To Losing 30 Pounds in 30 Days

To lose one pound of bodyweight in a day, and constantly for every single day for up to 30 days is not something easily accomplished. It is not for those without determination and motivation, and it is not for the weak minded. In fact, this is a little bit crazy as losing 30 pounds in a month is practically over 3 times the suggested amount of weight to lose as recommended by experts. Experts believe that you should only lose 2 pounds of weight in a week, making it 8 pounds in a month.

But no, you are impatient. You have a dateline you need to chase and you want to look splendid. Well, suit yourself. Continue reading this article to learn what are necessary in order for you to lose 30 pounds in 30 days.

The Key Concept

The key concept to lose 30 pounds of bodyweight in one month is to be in a state of caloric deficit for 30 days. This means that you must burn more calories than you eat. According to studies, one pound of bodyweight equals 3500 calories. Does this mean that you need to burn 3500 calories in a day to achieve this goal?

This is partially true. It totally depends on your own weight. 3500 calories could be true for a 320 pounder. Further studies have shown that this factor depends entirely on the own body composition and weight of an individual. To keep things simple for you, as long as you are in the state of caloric deficit, you will lose weight. Read on to learn more about how to achieve caloric deficit.

Before You Start….

Before you start your journey to lose 30 pounds of bodyweight in a month, it is best that you consult your doctor. This is especially important if you have underlying conditions such as obese, diabetes, heart problems and other health problems. Only proceed when you get the green light from your doctor.

Get Your Diet In Place

One of the most important elements of any weight loss program is to ensure that your diet is balanced, clean, and is within your targeted caloric range. Without a proper diet, you cannot expect to achieve the results that you want to. Here are some tips on how to get your diet in place:

Know Your Basal Metabolic Rate (BMR): Your BMR is the number of calories you  need in order for your body to optimally perform its normal functions. To know your BMR, simply search for a Basal Metabolic Rate calculator on the internet. There are plenty of them out there. Once you know your Basal Metabolic Rate, you are ready to start your journey to lose 30 pounds in a month. A good calculator takes your activity level, age, height, bodyweight, lean mass, body fat percentage and gender into consideration.

Find Your Targeted Caloric Deficit Range: In order for you to know your targeted caloric deficit range, you must first know your Basal Metabolic Rate. Once you know your BMR, all you need to do is to simply minus 500 – 800 calories from your BMR. So let’s say Johnny has a Basal Metabolic Rate of 2500. In order for Johnny to be in the state of caloric deficit, he needs to minus 500 to 800 from his BMR. This means, everyday Johnny has to only eat around 1700 to 2000 calories. Simple, no?

Avoid Eating Processed Food: During the 30 day period, since you want drastic results, you will have to avoid eating processed food. Processed food are the likes of junk food, ice cream, white rice, white bread, processed pasta and so much more. You know the drill, just look up on your favorite search engine and you will get full lists of processed foods you should avoid.

Stick To Complex Carbs: The best carbohydrate choices during this 30 day period are non-starchy complex carbs. Go for wholegrain bread, oatmeal, bran and other complex carbs with low glycemic index. This ensures that your body receives steady amount of energy which will not cause excessive unused calories that could be stored as body fat.

Increase Lean Protein Intake: Lean protein can be very helpful for you to lose 30 pounds in one month. Lean protein are the likes of whey protein powders, skinless chicken breast and lean red meat as well as egg whites. Protein also helps to improve your metabolism to burn extra calories due to its large molecule size.

Don’t Forget Your Healthy fats: Drink one tablespoon of healthy fats every morning such as extra virgin olive oil, coconut oil, flax seed oil or fish oil. These helps to regulate hormone levels as well as improve your metabolism to burn even more calories.

Don’t Forget To Exercise!

Of course, your diet might be great, but in order for you to lose 30 pounds in a month, you will need to couple your great diet with an intensive exercise program. You should focus more on cardio and slip in some weight training. Your main aim here is to burn as much calories as possible!

Good Luck

While losing 30 pounds in one month sounds easy on paper, go ahead and try it! Great diet, intensive workouts and undying determination is the key for you to lose 30 pounds in one month!

Everybody wants to have a slim an attractive body. Yes, everyone. Including you. That is why you are here, reading this article, wanting to know what are the best exercises to lose belly fat. There are so many different exercises, so many different workout programs and so many different advice that it could get pretty overwhelming and confusing for the new trainee. So enough with the long introduction, and let’s get on with it: what IS the best exercise to lose belly fat?

Wait for it, Wait for it

You’d be surprised to know that there is not one single best exercise to lose belly fat. Before you click the back button at the browser, hold on a second and continue reading on. You will be happy to know the truth about the so called “best exercise to lose belly fat”.

Do not be confused

Take a look at the question in your head, “what is the best exercise to lose belly fat?”. Now let’s focus a little towards the end of the question, “to lose belly fat”. Read that out loud, and digest the information. Well, enough with all of this squabbling, I am just playing with your mind. Here’s the truth and nothing but the truth: There is no such thing as the best exercise to lose belly fat, but there are exercises that can help you to cut down on body fat.

There is no such thing as spot reduction!

If you are looking to lose fat only from your belly fat, here’s a little wakeup call: there is no such thing! You cannot just lose belly fat. In order for you to get rid of your belly fat, you need to reduce your overall body fat percentage. That is how it had been, and that is how it always will be. Once again, re-read this paragraph, and digest that information. Good. Now let’s proceed!

How To Lose Belly Fat

As aforementioned earlier, if you want to lose belly fat, you need to lower your overall body fat percentage. And you would be delighted to know that there are plenty of exercises out there which could help you to cut fat, including your belly fat.

Before we move on to the best exercise to lose belly fat….

You must first make sure that your diet is great. You need to ensure that you eat clean, and everyday your calories intake must be in your caloric deficit range. Without a great diet, you can expect your belly fat to hold on to you. But with a great diet, this is where these exercises come into play to help you create that caloric deficit that you need. Here are some of the best exercises to lose belly fat by helping you cut overall body fat.

Circuit Training: Circuit training is basically weight training with very minimal rest in between. This will ensure that you burn as much calories as possible, and at the same time maintain your lean muscles. Go ahead and run a search on the internet to look for effective circuit training to help you melt off those layers of fats.

Plyometrics: Plyometrics are usually done by athletes and those who wants to improve their athletic performances. Example of plyometrics are the likes of jumping burpees, Heisman, jumping lunges and so much more. Plyometrics workout could be really demanding, and it helps to improve your overall strength and sports performance. It also helps you to boost your metabolism to burn calories more efficiently.

High Intensity Interval Training Cardio: HIIT also known as High Intensity Interval Training is one of the most effective cardio workouts. You could do any cardio you enjoy, from running to cycling to even hitting the punching bag – anything you like. All you need to do is give full force for a specific amount of time and go slower to recover and catch your breath with a ratio of 2:1. For example, sprint for 2 minutes, and jog for 1 minute.

The best exercise to lose belly fat is actually the ones that burns a lot of calories, as well as helps to boost your metabolism so your body could continue to burn calories after the workout, like these three.