The Body For Life Diet with Printable Meal Plan

Everything you need to know about the Body For Life Diet Program, including the history, program rules and a 7 Day Body for Life Meal Plan.

The Body For Life Weight Loss program was created by Bill Phillips as a 12 week diet and exercise plan. The Body For Life program had great results by those people who followed it, and I lost weight on it as well!

If you’ve read my weight loss story here, you’ll know I’ve tried ALL the diets over the last 20+ years. And although I never reached my ultimate weight goal until last year, I did lose some weight on some diets, like Body For Life, and Bright Line Eating.

Back in the late 90’s, it seemed like EVERYONE was following the Body for Life Diet plan. It gained a lot of popularity really fast, and I was convinced I was going to win some money with their 12 week challenge! Although I never won the big money, I’m honestly STILL a fan of the simplicity, and effectiveness of the plan. I still tend to eat similar to recommendations from Body for life and even have some of the original recipes in my current healthy meal plans.

In fact, here’s my stack of Body For Life books I still own!

Main Rules in the Body for Life diet include:

In a nutshell, the Body for Life guidelines are:

1. Eat 6 small meals per day (every 2-3 hours)
2. A portion of carbohydrate and portion of protein at each meal.
3. A portion of vegetables at two of the meals.
4. No refined white flour, but whole wheat is OK.
5. 1 cheat day per week!
6. Keep portions to the size of your clenched fist or palm of your hand.
7. Drink 80 ounces of water each day.

Scroll to the bottom to go into depth about the program, but if you’re here for the printable meal plan, grab it here!!

Body for life 7 day printable meal planDownload

The 7 Day Healthy Meal Plan

Each day, there should be six mini meals, with a serving of carbs and proteins at each meal. Below are 7 days of ideas for the program:

Day 1 – Sunday

• Meal 1 Scrambled eggs and oatmeal
• Meal 2 Protein Shake
• Meal 3 Green salad with chicken and black beans
• Meal 4 Berries and Yogurt
• Meal 5 Tilapia and Sweet Potato with Broccoli
• Meal 6 Protein Ice cream with strawberries

If you need ideas for protein shake recipes, check out this article with 25 different recipes you can try!

Day 2 – Monday

• Meal 1 Breakfast burrito with eggs and whole wheat tortilla.
• Meal 2 Protein Shake
• Meal 3 Grilled chicken and rice with cucumber
• Meal 4 Yogurt and Cottage Cheese
• Meal 5 Salmon with russet potato and asparagus
• Meal 6 1 ounce almonds

Needing help to find a healthy tortilla that you like? Look at this page.

Day 3 -Tuesday

• Meal 1 Scrambled eggs with whole wheat toast.
• Meal 2 Protein Shake
• Meal 3 Grilled chicken with sweet potato fries and broccoli
• Meal 4 Cottage cheese and bananas
• Meal 5 Chocolate protein pudding
• Meal 6 Steak with green salad and brown rice

I have found that my chicken is extra juicy if I use a brine. Try my tips for brining to help you get the best results!

Day 4 – Wednesday

• Meal 1 Body for Life Low calorie pancakes
• Meal 2 Protein Shake
• Meal 3 Can of tuna with whole wheat tortilla
• Meal 4 Greek yogurt and Berries
• Meal 5 Whole wheat pasta noodles with meatballs and tomato sauce.
• Meal 6 Cottage cheese with tomatoes, black beans, and taco seasoning

Day -5 – Thursday

• Meal 1 Hard boiled egg salad sandwich
• Meal 2 Protein Shake
• Meal 3 Brown rice and chicken
• Meal 4 Yogurt and cottage cheese
• Meal 5 Protein bar
• Meal 6 Chicken fajitas with whole wheat tortilla, chicken, peppers, and onions.

If you don’t have a protein bar, you can always eat one of these other portable protein snacks!

Day -6 – Friday

• Meal 1 Egg white omelet with oatmeal
• Meal 2 Protein Shake
• Meal 3 Grilled chicken soup with barley
• Meal 4 Apple and Cottage cheese
• Meal 5 Lean Pork, brown rice and asparagus
• Meal 6 Body for Life Cheesecake

Day -7 -Saturday: FREE DAY

I love the FREE DAY in the Body for Life program!

If you’re needing help figuring out an easy dinner to make, these are healthy recipes to feed a crowd!

The History of Body for Life

Body for Life (BFL) is a weight loss and fitness program that has been around since 1996 and became popular with the bestselling book entitled “Body for Life: 12 Weeks to Mental and Physical Strength” by Bill Phillips in 1999. The fact this program is still going strong today is a testament to its effectiveness.

Bill Phillips is a former competitive bodybuilder, author, and entrepreneur. He originally started the BFL program when he owned EAS: Performance Nutrition. Phillips created a challenge called the Grand Spokesperson Challenge. This challenge later morphed into what you may know today as the BFL Challenge. The BFL competition is a self-improvement contest based on the 12-week BFL program. Participants are judged on their overall physical and mental transformation.

Many years later, the BFL program is still around and has helped two million people change their bodies and lives. Phillips even has a new book coming out soon entitled “The New Body for Life: The True Science of Fitness.”

The BFL program was created to help participants easily understand how to build more muscle, lose fat, and gain more energy. Participants can expect weight loss of up to 25 pounds in 12 week if they adhere to the program. In a nutshell, Phillips says his program is about gaining strength, energy, and control.

The Body for Life Diet 101

To really break the program down, Body for Life is a 12-week exercise and nutrition program. This plan utilizes a low-fat, high-protein meal plan with the addition of strength training and aerobics. With this program, diet and exercise are of equal importance. BFL is about the balance between consuming a diet low enough in calories to lose weight while still consuming enough calories and protein to build muscle and cardiovascular strength.

Program participants are encouraged to eat six small meals per day consisting of one portion of carbs and one portion of protein. The balance between protein and carbs is a critical component of this program. BFL contends the consumption of protein with each meal steadies insulin levels. (check out my list of protein foods I eat the most here). This helps keep energy levels steady through the day and curb the appetite. By eating more frequent, smaller meals, BFL states you will boost your metabolism and burn fat faster.

To determine the correct portion size for carbs, BFL suggests using your clenched fist as a guideline for one serving. A protein portion is roughly the size of a palm and as thick as a deck of playing cards. This aspect of the program makes it very convenient. There is no counting calories or measuring food. You just pay attention to portion size.

Protein sources should mostly be lean meats like chicken, turkey, fish, egg whites, and tofu. BFL participants are encouraged to consume unrefined or multi-grain carbs — foods like baked potatoes, sweet potatoes, white and brown rice, whole wheat bread, etc.

In addition to the protein and carb recommendations, people following the BFL program should aim to eat vegetables with at least two meals per day, one tablespoon of oil high in monounsaturated fat, 10 or more glasses of water daily, and a good multivitamin. Vegetable serving can include things like lettuce, carrots, cauliflower, asparagus, spinach, mushrooms, zucchini, bell peppers, etc.

The Body For Life Workout

As I mentioned before, the exercise portion of this program is critical. Phillips believes that looking good isn’t about what your scale says in the morning. Instead, looking good is about body composition or the ratio of muscle to fat. He believes the best way to improve body composition is through a combination of strength and cardio training.

BFL participants are instructed to complete about 45 minutes of strength training three days per week. The weight training alternates between the upper and lower body. BFL believes that weight training will build the skeletal muscle and increase metabolism over time.

On the other three days of the week, participants are encouraged to engage in high-intensity interval training (HIIT) for 20 minutes at a time. BFL suggests doing aerobic activity in the morning to raise the metabolism for the rest of the day.

Wonder what the seventh day of the program looks like? This is the free day for both exercise and diet. BFL participants are encouraged to take a day off from exercising and eat what they want that day. Bingeing is definitely not encouraged, but indulging some of your cravings is.

What are the benefits of the Body For Life Plan?

In addition to losing weight, gaining strength, and looking great, the BFL program offers the following benefits:

• Improved mental health
• Improved overall health
• Improved life span
• Delay of certain diseases and conditions

While the BFL is considered a 12-week program, this program is meant to be a lifestyle change. Phillips created a 12-week program because he felt this was the amount of time needed for participants to adapt and see remarkable changes in terms of body fat, muscle definition, and strength.

The BFL program also has a strong mental component and focuses on forming healthy habits. Phillips encourages participants to decide to change and understand the reasons for this change. He wants participants to identify the old patterns holding them back and create new habits to help them achieve their goals. Phillips emphasizes focusing on the future vision of yourself.

Hopefully, you now have an excellent understanding of the BFL program and what it is all about. If you have been struggling to achieve the body you want, maybe the BFL program is just what you need to fuel a change and help you achieve the body you have always dreamt of.

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Body for Life Diet: A Beginner’s Guide and Meal Plan

Are you seeking an approach to become fitter and sharpen your senses? The Body for Life Diet may be the answer. This diet focuses on eating nutritious, whole foods while engaging in regular physical activity. This combination of healthy eating and exercise makes it possible to achieve your health goals quickly and effectively. 

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This article will explore the body for life diet in detail, from how to get started with it and exercise guidelines that you should follow when doing the diet to potential challenges one might face along their journey. By the end of the article, you will know if the Body for Life Diet is the right choice for your health and fitness needs. 

Table of Contents

What Is the Body for Life Diet?

The Body for Life Diet is a strenuous 12-week program that unites nutritious eating with consistent physical activity to assist individuals in quickly shedding pounds and creating lean muscle. The program was designed by the performance nutrition supplement company EAS, which stands for Exercise and Sports Science. It unabashedly pushes dieters to make significant lifestyle changes to reach their goals.

What Is the Body for Life Diet?

The Body for Life plan suggests consuming six smaller meals throughout the day, each consisting of lean proteins, low-fat dairy products, whole grains, and healthy fats such as olive oil or nuts; you should estimate portion size with a hand measurement system. To ensure they are not overeating, dieters must estimate portion size using their hands as a guide; one fist equals one cup of food, while two fists equal one serving size.

The Body for Life program facilitates rapid weight loss due to its stringent nature. It promotes physical activity such as running or biking in addition to 45-minute strength training exercises thrice weekly. This diet program helps create a healthier lifestyle by building muscle and decreasing body fat while promoting calorie burning even when not actively exercising.

The Body for Life Diet is a comprehensive plan to achieve weight loss and improved well-being, encouraging the consumption of nutritious meals, frequent physical activity, and beneficial lifestyle habits. With the proper preparation and dedication, anyone can start this diet plan to reach their health goals. 

How Does a Body for Life Diet Work?

The Body for Life diet has a dramatic impact on your body. It allows you to eat more nutritious meals and quickly lose fat. The diet focuses on consuming six smaller meals throughout the day that are high in lean proteins, low-fat dairy products, whole grains, and healthy fats such as olive oil or nuts. Eating protein helps keep you full for extended periods, so you don’t experience hunger.

The exercise component of the program requires 45-minute strength training exercises three times per week. Regular exercise helps to build muscle and burn calories even when not actively exercising.

In addition to diet and exercise, the Body for Life Diet encourages beneficial lifestyle habits such as drinking plenty of water, getting enough sleep, managing stress and avoiding unhealthy habits such as smoking.

By following the Body for Life Diet, you can expect changes in your body composition within just a few weeks. The body changes are due to the combination of healthy eating and regular exercise that helps to burn fat and build muscle quickly.

What Particular Part or Organ of the Body Is Targeted in the Body for Life Diet?

The Body for Life diet targets your whole body. By combining healthy eating and regular exercise, you will see changes in your body composition. You will be able to burn fat and build muscle quickly while also improving your overall health.

You will also see improvements in your mental health as the program encourages beneficial lifestyle habits such as drinking plenty of water, getting enough sleep, managing stress, and avoiding unhealthy habits. These benefits will help you to stay motivated and focused on your goals.

What Is the Initial Reaction of the Body to the Body for Life Diet?

Your body’s initial reaction to the Body for Life Diet will depend on how in shape you were before starting the program. If you were relatively fit before starting, the initial changes might not be as drastic.

If you weren’t very active or eating nutritiously before starting, then it’s likely that your body will go through some changes to adjust to the new routine. You may experience fatigue and muscle soreness as your body adjusts to increased physical activity and healthier eating habits.

In the long run, however, you should see positive results as your body adapts to the program. Longer-term effects include improved energy levels, mental clarity, and physical performance.

What Are the Health Benefits of the Body for Life Diet?

The Body for Life Diet has a wide range of health benefits such as weight loss, improved cardiovascular health, stronger muscles, improved mental health, stronger muscles, and increased energy.

What Are the Health Benefits of the Body for Life Diet?

• Weight loss – You can burn fat quickly and efficiently by consuming smaller, more frequent meals and increasing your physical activity levels.
• Improved cardiovascular health – Regular exercise helps improve cardiovascular health and lower your risk of heart disease.
• Stronger muscles –  Strength training exercises help to build muscle and improve physical performance.
• Improved mental health – Beneficial lifestyle habits such as getting enough sleep, eating nutritiously, avoiding unhealthy habits, and managing stress can help to boost your mood and improve overall mental health.
• Increased energy – Eating nutritious meals and exercising can help to improve your energy levels.

By following the Body for Life Diet, you can expect overall physical and mental health improvements. You can also expect changes in your body composition within just a few weeks of starting the program.

What are the health risks of the Body for Life Diet?

Despite the health benefits, there are some serious health risks involved with the Body for Life diet, including dehydration, muscle strain and nutritional deficiencies.

• Dehydration – Dehydration can occur if you are not drinking enough water, resulting in dizziness, headaches, and fatigue.
• Muscle strain – Overworking your muscles can lead to muscle strains and other injuries if you aren’t taking proper rest days.
• Nutritional deficiencies – If you are not eating a balanced diet, you may experience nutritional deficiencies.

It is essential to consult your doctor before starting the Body for Life diet and ensure you do everything safely.

How to Do a Body for Life Diet?

Before starting with the Body for Life Diet, it is crucial to understand that it requires a significant lifestyle change and dedication. First, you should estimate your body fat percentage using calipers or other methods. Determining how much weight you must shed to reach your objectives is vital in commencing the Body for Life Diet.

Before starting the diet, you should purchase performance nutrition supplements from a reputable manufacturer. Also, creating a meal plan and shopping list are essential components of the Body for Life Diet. The plan should include five or six small meals daily consisting of lean meats, whole-grain carbohydrates, unsaturated fats, and plenty of water. 

For each meal, you should consume one-third of lean proteins (e.g., fish or chicken breast), one-third of complex carbohydrates (e. g., oatmeal or brown rice), and one-third of low-fat dairy products (e.g., skim milk or yogurt). 

It is important to note that the diet recommends avoiding junk food altogether and reducing saturated fat intake significantly while increasing unsaturated fat consumption instead.

In addition to following the dietary aspect of this program, exercise plays an equally important role in achieving desired results on the Body for Life Diet Plan. The exercise portion consists of forty-five-minute weight training exercises followed by twenty minutes of cardio three times per week on nonconsecutive days for best results – although it may vary depending on individual needs and preferences. 

Those who want faster results than what regular dieting can provide alone must exercise daily for at least 45 minutes, which requires commitment but pays off eventually when people lose weight rapidly and build lean muscle mass if done correctly over time.

Finally, sticking with the program long-term is critical to achieving desired outcomes from this life-changing journey. Keeping yourself motivated through rewards after reaching milestones helps keep morale during hard times while tracking progress keeps you accountable throughout your journey toward achieving an ideal physique. 

Joining “Life Challenge” groups offered by some gyms makes it easier, too, since they provide a support system, accountability partners, and inspiring stories. Enjoy your journey to an ideal physique, balancing healthy eating habits and physical activity for optimal motivation.

You should also carefully calculate the calories you consume while on this diet. Overeating can cause you to gain weight and add fat, while not eating enough can put your gains at risk. You can determine how many calories you need to eat by using an online calorie calculator or consulting a licensed dietician. 

One of the most common areas of concussion about this diet is the length of time you can follow it. You should not do it consecutively for more than 12 weeks. However, you can repeat the diet after a break to reach your goal weight. Alternating between bulking and cutting periods may also be valuable to achieve your ideal body.

In addition to these steps, there are some best practices you should keep in mind while following this diet. 

• Rest and Hydration: Be sure to get enough rest and hydrate properly. Staying well-rested and hydrated will help your body operate at its best. 
• Supplementation: Make sure to supplement your diet with vitamins and minerals. Taking the right supplements can help you get the most out of following the body-for-life diet. 
• Exercise Routine: Incorporate a proper exercise routine into your daily schedule. The body-for-life diet should be coupled with physical activity to see maximum results.
• Consistency: Make sure to stay consistent with your diet and exercise plan. The Body for Life Diet is not a “quick fix” and will require a commitment to see results. Lastly, don’t forget to enjoy the journey!

Getting started with the Body for Life Diet can be daunting, but it doesn’t have to be. By taking the steps outlined and utilizing the tips provided, you can quickly find yourself on track to achieving your goals with the Body for Life Diet. 

What Are the Foods That You Can Eat While on a Body for Life Diet?

You can eat these foods while on the Body for Life diet.

• Fruits – Apples, pears, peaches, berries 
• Vegetables – Leafy greens, carrots, squash
• Grains – Whole grains, quinoa, barley 
• Legumes – Black beans, pinto beans
• Nuts
• Seeds
• Healthy fats – Olive oil, avocados, animal fat 
• Proteins – Lean protein like chicken, steak, and eggs 

Eating these foods is an essential part of the Body for Life Diet because they will fuel your body to have successful workouts and muscle in the gym. Without the proper diet, you will not see the results you desire.  

What Are the Foods That You Should Avoid While on a Body for Life Diet?

You should avoid these foods while on the Body for Life Diet.

• Meat – Fatty cuts of meat 
• Poultry
• Fish and shellfish
• Meat-based ingredients – Processed meat like sausage and hot dogs 
• Eggs
• Dairy products – Full-fat dairy 

In addition to these foods, you should also avoid processed snacks and processed sugar. Processed snacks contain empty calories, and processed sugar can cause weight gain and bloating.

It is crucial to avoid these foods because they are high in calories and fat. These foods threaten your calorie deficit and may prevent you from losing weight. Additionally, they are unhealthy and may cause dietary problems, and they won’t give you the energy you need to have effective workouts.

Who Should Do a Body for Life Diet?

The Body for Life Diet suits adults wanting to lose weight and improve their health. It is particularly beneficial for those with a solid commitment to fitness and health, as it requires dedication to diet and exercise.

It is also a great diet and exercise routine for individuals who want to improve their physique and build perfect bodies.

If you have any underlying medical conditions or specific dietary requirements, it is best to consult a doctor or nutritionist before starting the Body for Life Diet.

What Are the Best Recipes for Body for Life Diet?

These are five of the best recipes for the Body for Life Diet.

What Are the Best Recipes for Body for Life Diet?

• Greek salad with grilled chicken – This protein-packed salad is a great way to get daily fiber and protein.
• Tilapia with sweet potatoes – Tilapia is an excellent source of protein that is also low-calorie and low-fat.
• Protein pancakes – Protein pancakes are an excellent way to increase your protein consumption in the morning without compromising flavor.
• Chicken fajitas – Chicken fajitas have lean protein and flavor.
• Pasta and meatballs – Healthy, homemade meatballs are a great way to get lean protein while still enjoying the flavor of the pasta.

What Is a Sample Body for Life Diet Plan?

This menu is a sample of what you can eat on the Body for Life Diet.

Day 1

• Breakfast – Scrambled eggs and oatmeal 
• Lunch – Green salad with chicken, beans, and a protein shake
• Dinner – Tilapia with sweet potatoes and vegetables 

Day 2

• Breakfast –  Breakfast burrito with eggs and bacon 
• Lunch –  Grilled chicken and rice with a protein shake 
• Dinner –  Salmon with vegetables and rice 

Day 3

• Breakfast –  Eggs with whole wheat toast and a protein shake
• Lunch –  Grilled turkey with sweet potato fries
• Dinner –  Steak with salad and brown rice 

Day 4

• Breakfast –  Low-calorie protein pancakes 
• Lunch –  Tuna salad in a pita pocket 
• Dinner –  Pasta with grilled chicken and tomato sauce 

Day 5

• Breakfast –  A breakfast sandwich with sausage and eggs 
• Lunch –  Grilled chicken sandwich with fresh vegetables 
• Dinner –  Pasta with meatballs 

Day 6

• Breakfast –  Protein oatmeal with whole milk
• Lunch –  Yogurt, cottage cheese, protein shake
• Dinner –  Chicken fajitas with tortillas, peppers, and onions 

Day 7

• Breakfast –  Egg white omelet with oatmeal 
• Lunch –  Grilled chicken soup with quinoa 
• Dinner –  Lean pork with brown rice and stir-fried veggies 

What Are the Facts About the Body for Life Diet?

These are five critical facts about the Body for Life diet.

• 12-week program –  Body for Life is a 12-week program that combines diet, exercise, and motivation to help you reach your goals.
• Balanced nutrition –  Body for Life has a balanced diet that includes healthy carbohydrates, proteins, and fats.
• Regular exercise –  Body for Life includes a minimum of thirty minutes a day, five days a week.
• Flexible options –  You can choose the diet and exercise that best fits your goals and lifestyle.
• Motivation –  Body for Life includes weekly motivation sessions to help keep you on track with your program.

Where to Avail Body for Life Diet Program?

There are many places you can get the Body for Life diet program. You can purchase the original book, Body for Life –  12 Weeks to Mental and Physical Strength, or find it on Amazon. Additionally, there are several online resources, such as the official Body for Life website and related forums.

How Long Does a Body for Life Diet Program Last?

The Body for Life diet program lasts twelve weeks. During these twelve weeks, you will follow a strict diet and exercise routine to achieve optimal physical and mental health. You can also extend the program for up to twenty-four weeks, but only if you have consulted a doctor or nutritionist.

Does the Body for Life Diet Really Work?

Yes, this diet works. The Body for Life diet helps you reach your health and fitness goals. The diet provides balanced nutrition, encourages regular exercise, and gives you the tools to stay motivated. With dedication and consistency, you can successfully reach your fitness goals with the Body for Life diet.

Does the Body for Life Diet Still Exist?

Yes, the Body for Life Diet still exists. Many people practice and follow this diet.

Is the Body for Life Diet Also Applicable to Women?

Yes, women can benefit from the Body for Life diet. This diet provides balanced nutrition, encourages regular exercise, and gives you the tools to stay motivated. With dedication and consistency, anyone can successfully reach fitness goals with the Body for Life diet.

Is the Body for Life Diet Considered a Healthy Diet?

Yes, the Body for Life Diet is considered a healthy diet. It provides balanced nutrition, encourages regular exercise, and gives you the tools to stay healthy and fit.

Is the Body for Life Diet Expensive?

No, the Body for Life Diet is not expensive. The book and other resources give you everything you need to follow the diet without purchasing expensive food or equipment. Additionally, in most cases, you will eat healthier and more nutritious foods than you usually eat regularly.

Is Exercise Necessary in the Body for Life Diet?

Yes, exercise is an essential part of the Body for Life Diet. The program recommends at least thirty minutes daily, five days a week. Exercise helps you burn calories, build muscle, improve your overall health and well-being, and reach your goals.

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Disclaimer: The information written by the Athletic Insight Research Team is intended to be informative but should not be construed as medical advice. These articles are not intended for the diagnosis, prevention, or treatment of health issues. Always consult your physician before beginning a new fitness, nutritional, and/or supplement regimen.

Diet for weight loss: We will tell you what to remove from the diet to lose weight

The topic of weight loss is shrouded in myths and bad advice that undermines health and does not lead to results. Together with Spirit expert. Fitness We are talking about a healthy weight loss system that does not injure the body and inevitably leads to weight loss for both women and men.

What foods to eat for weight loss

Let’s take an example. Oleg bought a brand new BMW and wants his car to go fast and the engine to work properly. He went to forums for car enthusiasts, read life hacks and began to implement them:

• I began to refuel according to the method of interval refueling: instead of a full tank once a week, it pours 7 times a day for a liter.
• Then Oleg filled the car for a week with only water to clean the fuel tank from slag.
• And then he completely drained the oil from the engine to eliminate all fats and reduce the weight of the car.

When Oleg ruined the car, he opened the manufacturer’s strict recommendations and found out that you need to refuel with 100th gasoline and change the oil every 10 thousand km. End.

All this sounds absurd. But when it comes to nutrition, we do exactly the same thing. For example, we are on a keto diet, we try intermittent fasting, we exclude fats from the diet, we arrange a protein diet for ourselves, and so on. At the same time, scientists have long discovered the recommendations of “our manufacturer”, here they are:

Eat exactly the amount of food your body needs to lose weight

Our body is like a car – it needs a certain amount of calories in the right ratio of proteins, fats and carbohydrates. And if you fill it with the right fuel, the body will inevitably begin to dump fat reserves without loss to health.

But how and in what quantity you need to eat in order to lose weight, let’s look further.

What kind of food can be called right

If you were looking for something about weight loss, you most likely came across this:

And also:

❌ “Don’t eat after six!”
❌ “Just two slices of lemon will help you lose weight on this diet in 7 days…”
❌ “To lose weight quickly, it is enough to give up only two products …”

Advertisers and nutritionists offer hundreds of fast weight loss diets, unique weight loss techniques, magic pills and miracle cures. But all this has little to do with healthy weight loss. With the help of diets for a month, you can really lose weight, but if you do it extremely and without sports, the body will first respond with a rapid decrease in kilograms, and return everything back with a margin. In order to always control your weight, you need to understand food once, so that later all your life you can easily select food for the needs of your body.

Proper nutrition is a diet in which the body receives food in terms of its calories, proteins, fats and carbohydrates. And such a nutrition system inevitably leads to weight loss.

2 steps of proper nutrition:

1. You determine your daily calorie requirement
2. Eat this caloric content in the ratio of 50% carbohydrates, 30% proteins, 20% fats.

You can eat any food at any time of the day. There is no forbidden food: chocolate is allowed, burgers and potatoes in butter too. The main thing is to fit into the KBJU. At the same time, when you start eating like this, you yourself will imperceptibly switch to a clean diet. Instead of fast carbohydrates – cereals, instead of pork kebab – chicken breast kebab.

This will happen because you will see how along with the carbohydrates in the bun you eat a lot of excess fat, and this cute bun violates your 50/30/20 ratio. But cereals are dominated by carbohydrates. If you don’t have enough of them, you put on buckwheat and don’t worry that you will sort out fats with it.

On proper nutrition, buckwheat and rice are eaten not only because they have a low glycemic index and are so healthy, but also because you can’t get carbohydrates with chocolate without going over with fats.

As a result, when you get the right amount of calories in the right ratio of BJU, your body begins to work like a well-oiled Swiss watch mechanism: it stops crashing, storing fat, stressing, throwing out insulin chaotically, or making you salivate on some unhealthy cake in the morning. It just starts working properly, as intended by nature. And as a result, you get a slender healthy figure.

How to calculate your calories for weight loss

If you find counting calories and sticking to the right CBJ ratio too much of a chore, consider this: you brush your teeth twice a day and don’t find it terribly boring and difficult. The same with the calculation of KBJU, but one time more. You only need to put a plate on the scale three times a day and put the right amount of food. Another simple habit in the piggy bank of a healthy lifestyle.

Calculate calories. There are several formulas for calculating calorie intake, but the American Dietetic Association considers the Mifflin-St. Jeor formula to be the most accurate. Be sure to calculate the calorie content before you start building a diet for weight loss. What suits one person may not suit another at all.

Lena works as an accountant in the office. From a friend who works out with a trainer, she heard that in order to lose weight, you need to eat 1600 calories a day. Lena began to eat the same way, but in two months she did not lose such food at all. It turned out that the calorie content of a friend was calculated, adjusted for high physical activity, and Lena sits all day in the office. Its calorie content for weight loss is 1300 calories.

You don’t need to count calories all your life. When you get rid of extra pounds, it remains only to maintain the desired weight. By that time, you will have enough experience in selecting food, and you will be able to eat by eye or use the plate rule:

Source: Government of Canada website

Track FatSecret nutrition for weight loss

This app for iPhone and Android helps you keep track of your meals and count calories. Many products from stores are already in the application database and can be easily found in the search. But it may not be easy to find the products themselves … But let’s not talk about sanctions.

This athlete stared at the news at breakfast and accidentally chewed on an extra pound of cereal.

Challenge: Find foods that can add protein in a way that reduces the proportion of carbohydrates and at the same time not too much with fats.

Tip: When looking for a product in the database, check the FatSecret CBJU and the product label. The FatSecret database is filled with ordinary users who can make mistakes.

How many times a day should I eat

There are a huge number of myths on the Internet that frequent eating speeds up metabolism and, as a result, fat burning. This theory has no evidence base, and recent studies show that metabolism hardly changes from 20 to 60 years.

Therefore, the number of meals can be any. The main rule to follow is not to bring yourself to the feeling of hunger. And this is confirmed by the study: those who eat 5 times a day experience less hunger. At the same time, most people do not have time for such a number of meals, and the body is not used to it. Therefore, we recommend starting with three meals a day and adding one meal each week.

How not to lose weight diet

Observe ratio. Diets have taught people that losing weight is torture: you have to constantly starve, dream of a cake and suffer from the fact that you cannot afford your favorite food. All this only increases the likelihood of a breakdown.

In proper nutrition, you can eat any food, but along with this, when you establish nutrition in the correct ratio of BJU, you will not have an irresistible desire to destroy any cake.

This also happens because complex carbohydrates (cereals, vegetables) have a low glycemic index. Such products do not provoke the release of insulin, and a person feels full longer than after eating a pie. As a result, the body will receive enough nutrients and stop making you salivate for any harmful stuff.

Set mode. The meaning of proper nutrition is not only not to eat more than the norm, but also not to eat less. If you eat haphazardly, the body does not receive enough nutrients and urgently needs to close the calorie content with a carbohydrate cake. For example, when you decide not to eat in the morning because you don’t feel like it, you don’t have time in the afternoon because of work, and in the evening before training you eat a protein bar. The body is horrified.

Avoid alcohol. Even from a glass of dry red wine once a week. Alcohol and weight loss are incompatible things. As soon as a person on proper nutrition begins to drink alcohol, the weight stops going away.

Stop nicotine. Nicotine reduces the feeling of hunger and this interferes with the diet. It may seem that this is a good thing. You smoke more – eat less. But with proper nutrition, you will need to eat not a small Snickers, but large volumes of cereals. For example, at a rate of 1500 calories per day, you need to eat 700 grams of boiled buckwheat. And without appetite to master this volume is not so easy.

How much water to drink

There is no exact figure for how many liters of water you need to drink to be healthy. And the obligatory 2 liters of water a day is a marketing myth. The WHO representative recommends drinking at least a liter, because otherwise – dehydration. For the rest, listen to your body, activity level and thirst.

To understand your comfortable amount of water, drink a glass of 250 ml every hour, starting in the morning. So, for a working day, about two liters come out. Drink another 0.5-1 liter during your workout, depending on how you sweat. All this time, listen to your feelings and adjust the volume of water.

Some people also have a decrease in appetite due to the large amount of water, so you need to look for a comfortable level through experimentation and a gradual increase.

1400-1500 calories weekly healthy diet for weight loss

We will give you a ready-made diet, but we advise you not just to eat it, but to weigh all the foods and enter the data into FatSecret. At this stage, you almost do not have to look for suitable products yourself. It remains only to add products to the application and monitor the calorie content of dishes – it is much easier to start mastering the nutrition system. If there is no product in FatSecret, look for its calorie content on the package and on the Internet.

If you see that the diet is out of proportion 50/30/20, add your products! We’ve left a few Easter eggs for you: some days you’ll need to find foods on your own to help keep the proportion. We wish you delicious!

Day 1

Slimming breakfast

• 2 soft-boiled or hard-boiled eggs
• Cucumber
• Tomato
• Slice of whole grain bread
• Curd cheese 40 grams
• Tea

Overshot

• Curd 1% 150 grams
• Half banana
• Cinnamon to taste

Lunch

• Brown rice or buckwheat 60 grams dry
• Minced chicken breast 160 grams (2 cutlets, bake without oil)
• Vegetables

Snack

• Banana, apple
• 10 hazelnuts

Dinner

• Fresh vegetable salad 250 grams
• Teaspoon of oil
• Turkey breast 150 gr raw (baked without oil or boiled)

Day 2

Slimming breakfast

• Oatmeal 50 gr dry
  Pour boiling water, cover for 5 minutes
• A teaspoon of honey
• Berries, fruits
• Tea

Second breakfast

• Yoghurt 100 grams
• 1 apple

Lunch

• Pasta durum varieties 150 grams dry
• Chicken goulash 100 gr
• Vegetable salad

Snack

• Cottage cheese casserole 150 grams (syrniki)
  Better cook it yourself to control the oil: 150 grams of cottage cheese, 1 egg, 20 grams of rice or oatmeal

Dinner

• Greek Salad
• tomatoes;
• cucumber;
• pepper;
• olives;
• cheese;
• Fish 150 grams, baked in the oven

Day 3

Slimming Breakfast

• Omelet from 2 eggs
• Half a teaspoon of oil
• Greenery
• Green tea

Second breakfast

• Whole grain bread 30 grams
• Hard cheese 40 grams
• A glass of kefir 1%

Lunch

• Vegetable soup 200 grams
• 1 egg

Snack

• Cottage cheese 2% 150 grams
• Cinnamon to taste

Dinner

• Pollock 150 grams, baked
• Bulgur 60 grams dry
• Vegetables

For the rest of the week repeat the menu. You can replace products, but with the same ratio of KBJU. For example, replace pollock with squid, replace bulgur with couscous or rice.

Replace meat on the menu carefully: the thigh is always more nutritious and fatter than the breast, and beef, pork and lamb are much more nutritious and fatter than poultry. Find out the KBJU of products on the packaging and on the Internet, do not hesitate to ask for a calorie card in restaurants and cafes, experiment!

Remember:

1. Losing weight is not life hacks and following the strictest diet, but the right diet.
2. The diet is compiled as follows: calculate your calorie content and eat it in the proportion of 50% carbohydrates, 30% proteins, 20% fats.
3. It is best to eat 5 times a day, but not less than 3.
4. Drink water – 1-3 liters per day. Set your personal norm through experimentation.

How to lose weight once and for all: diet, exercise, life hacks

Why diets don’t work or don’t work as promised, and people can go to the gym for years, but their figures don’t change? Our heroine Julia knows how to lose weight correctly and for a long time, and is ready to reveal all the secrets to you. Just read carefully!

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Health

weight loss

Food

Nutrition

Fitness

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It’s been a year now that I haven’t gained weight again after another weight loss by the sea. All this time I eat my favorite food after 18:00 and sometimes after 23:00, I eat a lot. But I don’t get fat anymore like I used to!

My clients that I reached out to stopped dieting and jumping cardio a week before the holidays, and chose the right weight loss strategy, as they aim to lose weight forever. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy that they received an inoculation of the truth from endless advertising about a quick result for life!

If you are currently on another diet, then go make yourself a bigger sandwich and come back to finish reading this article! We will talk about how to lose weight once and for all. Or at least structure everything you need to know about it.

ADVERTISING – CONTINUED BELOW

We lose weight for a long time with the help of a calorie deficit

First, let’s figure out how the process of losing weight happens? So, in order to lose weight, whether slowly or quickly, we need to create a calorie deficit. That is, you need to spend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There is also a 3rd one that complements food and fitness and is not a separate option to lose weight quickly and permanently: extra-workout activity (your favorite 10,000 steps).

How to lose weight correctly: calorie deficit

That is, you can cut food to the required deficit and start losing weight without going to the gym. Or you can eat chocolates and work out more in the gym than was eaten. In both cases, you will lose weight, another thing is that this will not necessarily be fast and correct.

It is not known what exactly you will lose weight, waist or buttocks. The result is not predictable. In both cases. But what to do and what to do to lose weight forever and keep the weight off? Unfortunately, this is not written in the recommendations for any diet.

As the saying goes: “When you lose weight, you realize that you weren’t loved not because you were fat, but because you were a fool!” In this joke, I found a deep meaning associated with the process of losing weight and the state you come to as a result.

To lose weight forever: diet or lifestyle?

So where do you start? First of all, choose a weight loss strategy for yourself by defining your goals. If you want to be in a resort in a month and, drawing in your stomach, take a couple of beautiful pictures for “Instagram (The social network is recognized as extremist and banned on the territory of the Russian Federation)” or conquer the man of your dreams, then you can risk all your health, because it is not worth it to you nothing while it’s there! Quick weight loss was invented just for you! Get ready for serious stress for the body! Get on the “Dukan” – and in a month 4-5 kg ​​of water, 2-3 kg of fat and muscle mixed will pour out of you. Just keep in mind that, as a rule, we have to choose what we want: to lose weight correctly and forever, or to lose weight quickly?

If you are ripe to lose weight once and for all, then let’s figure out together why this strategy is correct and what result you will come to.

Calorie deficit options to lose weight permanently

Let’s start with food. Any diet from the Internet is a huge calorie deficit, cutting food from your usual 2300-2500 to 1000 kcal per day, for example. Food by itself is of little importance to them. The point of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the process of losing weight.

But a large deficit is primarily a hormonal imbalance and a high risk of breakdowns, so it is unlikely that you will be able to lose weight forever.

In a long-term weight loss strategy, the calorie deficit should be small – 200, maximum 400 kcal per day. Never lower your daily calorie intake to less than 1500 kcal! This is the lowest threshold of a healthy norm for a woman over 16 years old.

With a small calorie deficit and proper work in the gym, you begin to lose weight precisely due to subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. That is, for the first 3 weeks you eat 200-400 kcal less than your daily allowance, then for 3 weeks you eat the daily allowance. But don’t exceed it! It is important. Lost a couple of kilos. Then a new circle: deficit – retention. And so on until you get the desired numbers.

Since the body in this case does not experience excessive stress, we get a chance to lose weight once and for all and keep this weight in the future. I do not recommend sitting on a deficit without deduction, because there may be breakdowns that demotivate you to do this important thing, which will definitely turn your life around 180 degrees.

How to calculate your calorie intake to lose weight correctly?

Everyone has an individual one. And when it comes to a deficit of 200 kcal, it is important not to make a mistake with the norm. On this score, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such testing, then the easiest way is to listen to your body through observations. Try for a few days to eat 3 times a day clean food (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, and also count the amount of food.

It is very difficult to overeat with such a food basket if you do not add sugar and tasty sauce or start frying everything. After counting the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to change for the worse, you will calculate your daily allowance. This data will be exactly your body, which is very important in order to lose weight correctly and for a long time!

Then you will subtract 200-400 kcal from this norm to create a deficit. At least 200 is better than 300 or 400!

What to eat to lose weight?

All the informational chaos about how to eat this to lose weight, and how to wave your leg so that your ass is rounded is nothing but the content of phytonies for the same phytonies who have a lot of free time to run around the shops and look for chia seeds for lunch. But this is too convoluted way to lose weight easily and correctly.

Ordinary people who work 8 or more hours, raise children, take care of other important issues, simply do not have the time and opportunity to live such a lifestyle. Carrying a container of food with you to work is cool, ordering ready-made food with normal KBJU is very convenient. But the most important thing in the matter of competent weight loss is that you do not get tired of these containers in a couple of weeks, and you would not give up an important undertaking. If you are used to chatting with colleagues during your lunch break in your favorite dining room, do not deny yourself this pleasure! Now you can find everything everywhere. The main thing is to be able to choose!

Remember that the most important principle of effective weight loss once and for all is that you should be comfortable. You don’t have to feel like an outcast choking on lentils in the kitchen when everyone is going out to lunch.

Diet to lose weight for a long time

How to compose your diet after all? In the process of losing weight, only the calorie deficit matters, not your diet (for a healthy person)! You can eat chocolate and burgers and still lose weight. But if you replace delicious high-calorie food with “correct” (we are not talking about low-calorie), saturation occurs much faster, and the diet is more comfortable, and you lose weight faster, and the weight is easier to maintain. And the right food is the one that feeds your muscles, which has all the nutrients you need, which does not lead you to breakdowns on the path to the cherished “lose weight forever” and helps to start the acceleration of metabolic processes.

BJU formula for proper weight loss

Recall that BJU is:

• Proteins
• Fats
• Carbohydrates

9000 2 The BJU formula is also different for everyone. Someone comfortably perceives a decrease in fat and an increase in protein in food and begins to lose weight. I melted before my eyes when I increased the carbohydrates in my diet! Yes, yes, every day pasta and cereals – while minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you need to experiment with the menu until you find the perfect formula. In any case, you will be able to quickly or slowly, but lose weight with a calorie deficit, however, a balanced diet will help start the necessary processes to lose weight and keep it off. Sometimes cutting carbohydrates towards protein will unbalance your appetite, and you will crave chocolate wildly. The main principle that you need to remember in order to lose weight once and for all: your every meal should contain proteins, fats, and carbohydrates. And the goal should be to form the right eating habits.

Nutrition is a food culture that helps develop them. To understand your eating habits a little better, you should turn to specialized literature or thematic sites: Margarita Koroleva’s author’s method “Lose Weight Forever”, Stasia Morozova’s system of the same name, and dozens, hundreds of blogs of other authors and trainers. Since they are all professional to varying degrees, it makes sense not to immediately rush to fulfill all the instructions, but to carefully evaluate what is proposed and listen to yourself!

Nutrients themselves are very important for restoring the “hormone”. A person with hormonal disorders needs the help of a nutrition specialist. Without such a consultation, it may not be possible to lose weight for a long time and maintain the achieved weight.

If you are a relatively healthy person, you can balance your diet on your own. Do not complicate this process for yourself, otherwise you will quit the process of losing weight without achieving a result! The fact that you will be counting calories for a while is already very emotionally complex. Start simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at the level of 70% complex and 30% fast. Protein at the rate of 1-1.5 g per kilogram of your weight (varies depending on the volume of your training) and minimum amount of fat. But do not abuse it with low-fat foods, you definitely need fats too! 5% cottage cheese is excellent in terms of fat content, it is quite within the rules of effective weight loss for a long time.

Change the ratio of BJU according to different formulas and watch yourself when you better tolerate a deficit of 200 kcal and when you lose weight.

Another question on nutrition on the way to the cherished “lose weight once and for all”

Is it possible to eat after six? It doesn’t matter what time of day you eat. The recommendation not to eat after 6 is due to the fact that in this case you skip one meal, which automatically cuts your diet by 25-30%, thereby forming a calorie deficit – and you start to lose weight. If you have already formed a deficit, you can eat at a convenient time for you and this will not prevent you from losing weight correctly.

It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Well, in general, after 16:00, a person’s metabolic processes slow down, hence the support for the opinion that one should not eat after six. But they slow down – this does not mean that they stop, it’s just that work on achieving the goal of losing weight for a long time is slower. This is such an average temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism probably works differently. I managed to lose 16 kg in 5 months by eating every evening at 22:00 – 23:00, despite the metabolism!

Choosing workouts

So, after you have established a diet, you should figure out the workouts: what program to choose, what load, what exercises and, in general, the type of fitness. There are many options, you can start from interests. But you are probably wondering why so many people go to the gym for years and still fall short of the ideal, or why there are so many obese people in marathon races.

The choice of sport and activity should be related to your goals. If you are thinking about how to create a beautiful body, lose weight forever and keep weight, then your activity should be 70-80% associated with training aimed at increasing muscle mass.

Muscles for girls: why, if we just want to lose weight for a long time?

Why do we girls need muscle mass, you ask. Well, at least in order to eat more and not get better. With good muscle mass, you can afford to eat your favorite foods, and in solid amounts.

Well, and most importantly, muscle mass is needed if you want to have a beautiful body, it is easier to lose weight and maintain weight in the future. Pay attention to people with the same weight and different percentages of muscle and fat mass. A girl with a good muscle mass of 60 kg looks much slimmer and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Why is that? It’s just that fat has a loose structure and visually a small 50-kilogram girl can resemble a plump Thumbelina. And a juicy muscular lady of 60–65 kg will become an ideal model for underwear.

Losing weight the right way: strength versus cardio

Why is strength exercise still given priority? But because only with them we will be able to grow muscle mass, which is so necessary for a beautiful body. Cardio, on the other hand, burns muscles along with fat. And they have many contraindications and negative effects on the process of losing weight. From cardio, you really want to eat, which leads to breakdowns in nutrition and causes terrible discomfort if we are in short supply. And we remember that stress really interferes with finally losing weight once and for all! Also, cardio leads to sharp jumps in cortisol, which negatively affects the process of losing weight.

But people are used to comparing calorie consumption in cardio and strength training without taking into account the essence of what we need from training. Although calorie consumption during cardio training can be twice as high, it is longer in strength mode, calories are consumed during the day after strength training. And most importantly, cardio has nothing to do with the growth of muscle mass, which is so necessary to lose weight relatively easily, quickly and correctly!

Why do you need a coach in the process of losing weight?

When you hear phrases like “The 5 Best Butt Workouts” or “Fat Burning Full Body Workout”, etc., these are just abstractions and allegories that help describe one of the tools of one of the workouts. And in order to lose weight, keep weight and create a beautiful body for many years, we should first of all talk about a training program. It needs to include periodization from strength to volume training, and progression of weights, and various exercises for the same muscle group at different inclinations, and different loads on different muscle groups due to the features of the figure, and the development of various functional skills.

To do this, I recommend finding a professional trainer who is deeply immersed in the topic, has experience with similar tasks and will help you avoid injury from self-study with the wrong technique. Well, if your coach turns out to be a charismatic specialist who can not only competently work with your body, but also provide the necessary psychological support and motivation, then this is 90% of success in the process of your transformation.

In general, psychological support is extremely important in order to lose weight once and for all, especially for those who have just given up on numerous diets that promise to quickly get rid of tens of kilograms and have chosen a proper weight loss strategy. A lot of interesting things about this can be found in the book by psychologist Artyom Ovechkin “To lose weight forever? Easily!”

Please note that when a professional athlete prepares for a competition, he always has a coach, even if this athlete himself can easily prepare other people for competitions. This is so because it is very difficult to train yourself even for a professional. We feel sorry for ourselves and underwork the necessary couple of repetitions, which will give the long-awaited effect in order to lose weight for a long time. Well, if you are not related to sports, then it is very difficult to create a program for yourself and set up a technique, which is proved by the examples of many people who regularly work out in the gym on their own and have not even achieved any even average results in creating the desired figure.

Important points that are often ignored when wanting to lose weight quickly

This is a dream. A lot has been written and said about this. I’ll just say: if you don’t get enough sleep, then the effect of your efforts in training is almost halved and nutritional breakdowns inevitably follow, which prevents you from losing weight easily and correctly. Our muscle fibers are restored during sleep, and if there was little time for sleep, then the muscles did not recover, and therefore did not grow. And we have found out that the presence of muscles in the body is the key to a beautiful figure.

Weight loss rate once and for all

Optimal weight loss is 1. 5-3 kg per month. I’m talking, of course, about pure fat. You must understand that losing 2 kg per month is very good, although Tanya’s girlfriend lost 7 kg per month – and this is a bad result. Here more means worse! It left quickly and will return quickly. A slow pace is preferable to lose weight permanently. Why am I focusing on this? Because you must have an adequate perception of this process. One of our clients, after a month of intense training and normalization of nutrition, did not want to extend the weight loss program, and I asked her: “What’s the matter?” She replied: “I only lost 5 kg from your training, it’s so little…” Only! Just imagine that a woman lost 5 kg in a month, and if in a year, it will be 60 kg! Few?

Please be reasonable and think long term! Take two years to properly lose weight and create an ideal figure, and during this period you will be able to achieve stunning results, and most importantly, having achieved the result, keep your weight. You can decrease by 2-3 clothing sizes in the first six months, but the rest of the time will be spent on creating proportions and relief.

And more! Don’t focus on weight. He can stand for a long time, and then sharply show minus 1-2 kg. This is due to the peculiarity of fat loss. In the end, all you have to worry about is losing pure fat. An ordinary centimeter tape can serve as a home reference for you. And professionally – caliper or diagnostics of body composition.

How to lose weight properly with hormonal problems

If you know about hormonal problems, then go to a nutrition specialist who will restore your hormonal levels. And as a result, weight loss will be a side effect. After that, you will be able to independently balance your nutrition, lose weight and maintain weight.

What if you need to lose weight quickly for a trip to the seaside?

To understand whether you will do this or not, here is a visualization table of two strategies. Compare and decide if this trip is worth another hormonal surge for your body and then returning a couple more extra pounds.