The 2 Pounds Per Week Rule And How To Burn Fat Faster
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Note from John: this is a guest article by Tom Venuto, author of the EXCELLENT book, Burn The Fat Feed The Muscle. You can read my review on Amazon.com here.
Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldnt you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that Ive been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.
What Is The 7 Day Detox Plan
A 7 day detox plan is essentially a clean eating programme and involves eating significantly more fresh fruits and vegetables, to help cleanse substances from the body.
The toxins can be both whats around us and what we consume. Nutritional advisor at Bio Kult, Claire Barnes, explains: We are constantly bombarded with environmental toxins paint and cleaning chemicals in the home, radiation from Wi-Fi, traffic pollution and pesticides from fields, to name but a few.
Toxins may also enter the body through our consumption of artificial sweeteners, food additives, alcohol, smoking, medications and even the chemicals we rub into our skin and hair. Not only are our bodys battling with toxins entering the body from the outside world, but we also naturally produce our own toxins, such as urea, carbon dioxide and lactic acid which must be excreted from the body.
In addition to these, some less desirable bacteria that may live in our digestive tract can also produce toxins that could cross the intestinal lining and enter the bloodstream.
Most people consider a liver cleanse to be the top priority when it comes to detoxing but Claire says, the liver alone cannot fulfil its detoxification role unless many other systems are also working effectively, namely the bowels, kidneys, lymph and skin.
This is where the 7 day detox plan comes in, as it works in phases to clear out or detoxify these other systems.
Weight Loss Diet Plan
1. Consume a healthy snack prior to going out for dining.2. When going through a restaurant menu, visualize yourself as a high-end car which requires the best quality of fuel in order to perform best.3. Never avoid eating out. Important is to have food items which will help you in achievement of your goals rather than obstructing your success.4. It will be better to take two starters instead of just one combined with a main course.5. Instead of bread, consume olives prior to a meal.6. Stay away from food items that are prepared in heavy sauces or are fried.7. Replace your dessert with vegetables or extra salad.8. In case you choose to stick to a dessert only, have a fruit selection or sorbet.9. Give your body enough time in between the courses for it to be able to register all that has been consumed.10. It is recommended that you avoid telling people about your weight loss efforts. Rather you can simply state that you are undergoing training or are merely following a particular health/fitness plan.11. Have your food slowly and chew it well. You can put down your cutlery in between the mouthfuls and engage in some conversation instead. Drink plenty of water after as well as before your meals.12. Have a reliable and effective fat burner along with all these diet strategies. The overall result will be quite phenomenal to say the least! While there are many fat burners out there, we have found Phen375 to be the safest and most effective so far.
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Youre More Likely To Regain The Weight
If you try fad diets or other extreme diets to lose weight fast, you might get the results youre hoping for in the short term. But as soon as you return to your normal diet, the weight is likely to come right back .
In many cases, you might end up gaining more weight than you initially lost if you dont incorporate healthy changes like exercise and healthy foods into your lifestyle.
Take A Brisk Walk Before Breakfast
Before sharing the Zero Belly Diet with the world, I used a 500-person test panel to field-test my plan. Panelist Martha Chesler incorporated morning walks as part of her Zero Belly program and saw results right away. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped reached her weight loss goals by combining the Zero Belly Foods with a pre-breakfast walk.
This morning ritual works on two levels. First, a study found an association getting between early morning sunlight and having a lower BMI. Researchers speculate that the morning light helps regulate your body’s circadian clock. Throwing off your internal clock might alter how your body processes food and lead to weight gain. But what really stunned Chesler was the improvement in her cardiovascular ability. Before starting the Zero Belly Diet, Chesler’s heart rate would typically soar to 112 beats per minute within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout,” she says. “It was great to see a change in the mirror, and even better to know good things were happening that I couldn’t even see.”
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You Might Lose Muscle And Water Weight Instead Of Fat
Rapid weight loss is often associated with losing muscle and water weight instead of fat. Although losing water weight is often desirable because it helps decrease bloat and show muscle definition, it isnt a long-term solution to weight loss .
You want to target fat, not water, for long-term results. And you want to hold onto muscle to help burn more fat during your weight loss. The only way to keep your muscle and lose fat is with a slow and steady approach that doesnt require extreme calorie reduction.
What Is The Liquid Diet
A liquid diet is a short-term weight-loss method that implies consuming only liquids for a specific period of time.
These can be clear liquids, meal replacement shakes, juices, pureed soups, smoothies, etc.
Liquid diets are one of the most restrictive eating plans. While you are not confined to specific ingredients, certain rules should be followed as far as the consistency of the food goes.
The liquid diet should not be followed for a long period of time and 14 days should be more than enough. In fact you could try the liquid diet for 3 days or 7 seven days. I am sure you will get good results.
There are health risks involved in sticking to this diet for a longer time. I have seen online some people doing it for 30 days, thats extreme!
While in some cases the liquid diet is prescribed by doctors as a pre- or post-operation eating plan, some people do it for the sole reason of shedding pounds.
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The New Fat Flush Plan
This is the most popular plan. It consists of four phases meant to increase metabolism, flush out bloat, and speed up fat loss.
The four phases are as follows:
During phases 2 through 4, dieters drink a long life cocktail every morning, which consists of cranberry juice, water, and ground flax.
The Fat Flush Kit supplements include:
- a multivitamin-mineral supplement
- GLA-90 , a type of omega-6 fatty acid
Liquid Diet To Lose Weight In 2 Weeks Diet Plan
Coming up with a full liquid diet plan for weight loss may seem hard and intimidating. On the positive note, the clear liquid diet has very few options, so that you dont have much to choose from. And its fairly easy to make up a menu.
A full liquid diet, on the other hand, while has certain restrictions, includes a good range of foods for a diversified daily eating plan.
If you are on a clear liquid diet, your daily menu might be as follows:
- 8 a.m. Meal replacement shake
- 9 a.m. 240ml skim milk
- 11 a.m. Meal replacement shake
- 1 p.m. 240 ml broth
- 2 p.m. Jello
- 4 p.m. Meal replacement shake
- 5 p.m. 240 ml broth
- 6 p.m. Meal replacement shake
- 8 p.m. 240 ml broth
In such clear liquid diet plans, the meal replacement shake should serve as a source of protein. You should drink around 750ml of water in between your main meals and snacks.
When it comes to full liquid diet plans, things seem to be easier and more appealing.
Your daily menu with a full liquid diet plan may include:
Breakfast
- 1 cup farina
- 240 ml fruit juice
- 240 ml of liquid dietary supplement
- 240 ml yogurt
- 240 ml of vegetable juice
- 480 ml soup
- 1 cup blended oatmeal
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Bonus: Liquid Diet To Lose Weight In 2 Weeks Recipes
Here are a few easy recipes to fit into your full liquid diet eating plan.
Berry Cauliflower Smoothie
The best part about the full liquid diet plan is that you can incorporate delicious smoothies into your menu.
This mixed berry smoothie has a creamy texture and will fit well into your full liquid diet plan. If you are worried about cauliflowers, you will not even notice it with the prevailing taste of berries. However, it will still provide a bunch of benefits.
Ingredients
How To Lose Weight Fast In 2 Weeks With Ease
Weight Loss & Diets | Written by Nathan | Updated on 15 December 2021
Losing weight is often a long, slow process. But if you want to know how to lose weight fast in 2 weeks, youre in luck.
Dropping extra pounds fast is a hot topic today and you can still shed the pounds quickly if you set realistic goals. Expect to use the next two weeks to set yourself up for a long-term path toward health and fitness, and youll be sure to succeed. In this article, we will go over our tips and secrets to losing weight fast, talk about health concerns with rapid weight loss, as well as address some common questions.
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Berry Beautiful Salad With Strawberry Citrus Dressing
Did you know that berries boost metabolism? They are a perfect ingredient to pick up when on a 1 week detox! Why do you think the detox diet plan smoothies almost all have loads of berries?!
Along with the berries, the spinach, avocados and fresh orange juice all help in a cleansing diet by increasing your metabolism, and helping you burn belly fat fast.
This is a vegan detox diet week salad if you need a bit of animal or dairy protein, try crumbled goat cheese or shredded chicken.
Habits That Promote Inflammation
In addition to adopting an Anti-Inflammatory Diet, you can also make healthy lifestyle changes that work against inflammation.
The connection between the inflammatory process and the development of chronic diseases has been documented many times over. Eating natural anti-inflammatory foods is one side of the equation in reducing inflammation. Still, you also need to reduce factors that are causing the inflammatory process in the first place.
One has to remember that the cause of the inflammatory process is a natural response from the body to an injury. We have been trained to treat symptoms in order to relieve the suffering caused by diseases. However, focusing on relieving the symptoms is not a permanent solution, and in the case of inflammation, it is not the key to avoiding the long-term damage caused by it.
Most causes of chronic low-level inflammation are due to unhealthy lifestyle choices. When many people think of an unhealthy lifestyle an image comes to mind of someone sitting in front of the television drinking beer and eating boxes of doughnuts, but even little things that we do add up. Some of the more subtle causes of the inflammatory process that we may miss include:
- Poor diet
- Minor food allergies
- Lack of exercise
Changing your lifestyle and educating yourself about the things that you do to promote the inflammatory process is the best natural anti-inflammatory action that you can take.
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Chopped Big Bowl Salad With Fat Free Lemon Dressing
I love using avocado in detox meal plan recipes! Healthy fats help you lose weight fast, they tell your brain hey, I have enough fat coming in, so you can let go of some of the belly fat and your brain listens!
This vegan detox salad is so fantastic and easy to whip together. It makes a great side dish too!
Add in some shredded chicken or cooked shrimp to boost the protein in this detox diet week recipe.
Healthy Lifestyle Choices Fight Inflammation
Adopting healthier lifestyle choices, even small steps, drastically reduces inflammation. Research shows, even small efforts to improve diet and physical activity can influence biomarkers of inflammation.
So, picking up a 10-minute walk most days of the week and skipping processed foods is enough to reduce inflammation. This is hugely important when focusing on inflammation and obesity. As you lose weight through the adoption of the Anti-Inflammatory Diet and exercise, your body reactions change and inflammation diminishes. These small changes inevitably lead to bigger changes over time.
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How Do You Lose More Than 2 Pounds Per Week
Can you lose more than 2 lbs of pure fat in a week? Yes, although its easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before youre starving and suffering from severe hunger.
Simply put, you need a bigger calorie deficit.
If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week withe diet alone, youd need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit . Most people arent going to last long on so little food and they often end with a period of binge eating. Its not practical to cut calories so much and in some cases it could be unhealthy.
The other alternative is to train for hours and hours a day, literally. People ask me all the time, Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all theyre not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math theyre training hours a day so theyre creating a huge calorie deficit.
Exercises To Follow To Lose Weight Fast
The best exercises to follow to maximize your weight loss include:
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Cardio Exercises:
Running is the best cardio exercise for weight loss when done for 20 to 30 minutes at a moderate pace. You can also try jump rope, cycling, swimming, stair climber, and kettlebells.
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Interval Training:
High-Intensity Interval Training is the best workout to torch more calories and burn stubborn fat faster from any part of the body. To fully reap the benefits, choose your exercise type such as sprinting, burpees, etc., and do it alternatively with intense recovery periods.
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Strength Training Exercises:
Lifting weights, carrying groceries, stair climbing, push-ups, etc., can help improve your muscle strength and allow your body to burn fat even while at rest.
Must Read: Beginners Workout Guide For Weight Loss In A Week!
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How To Meal Prep Your Week Of Meals:
A little prep at the beginning of the week goes a long way to make rest of the week easy.