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smallorgan
Is it possible to lose 5kg in 2 weeks? I want to lose all my holiday weight plus original extra weight and maintain that weight till holiday ends and school starts. Any ideas? I know I'll have to excercise, walk long dist. , drink more plain water, eat less. I know many people are asking questions on weight loss. But it isn't as easy as you think. Can anyone give me an exact diet plan that works effectively?
By the way, is being around 5 feet and 103 pounds a little too fat?
Answer
Follow my diet below and you'll lose 20 lbs a month.
The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.
Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly.
Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you're at it.
White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).
You're going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?
Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.
For your small size, aim for 5-6, 200-250 calorie meals/snacks.
Also try to eat 20 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 60 grams a day).
The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice
The above do not affect your blood sugar levels enough to cause you to store fat, as they are digest very slowly.
OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list)
Fruits
Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water
You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more.
Also, take a multi-vitamin (like Centrum).
If you were to do cardio like ride a bike or jog for 20-45 minutes everyday AND diet, you'll be several sizes smaller in no time. But remember, losing weight is 90% about what you eat, not how much you exercise.
Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index.
PS+ take a thermogenic fat burner also (hyrdroxycut, xenedrine, etc). Just remember to drink more water.
And have 1 cheat meal a week. Gorge yourself on a couple monster burgers, pizza, or french fries...it doesn't matter. It will taste better than it EVER has and also give your mind and body a break.
Also, if you can lift weights (circut train) 3x a week.
Follow my diet below and you'll lose 20 lbs a month.
The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.
Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly.
Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you're at it.
White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).
You're going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?
Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.
For your small size, aim for 5-6, 200-250 calorie meals/snacks.
Also try to eat 20 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 60 grams a day).
The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice
The above do not affect your blood sugar levels enough to cause you to store fat, as they are digest very slowly.
OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list)
Fruits
Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water
You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more.
Also, take a multi-vitamin (like Centrum).
If you were to do cardio like ride a bike or jog for 20-45 minutes everyday AND diet, you'll be several sizes smaller in no time. But remember, losing weight is 90% about what you eat, not how much you exercise.
Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index.
PS+ take a thermogenic fat burner also (hyrdroxycut, xenedrine, etc). Just remember to drink more water.
And have 1 cheat meal a week. Gorge yourself on a couple monster burgers, pizza, or french fries...it doesn't matter. It will taste better than it EVER has and also give your mind and body a break.
Also, if you can lift weights (circut train) 3x a week.
How much protein, iron, fat, and fibre do I need?
Cybele
I'm 20 years old, work out 40 minutes, 3 times a week, 5'6" 140 lbs. How much protein, iron, fat, and fibre would I need a day? I'm just not sure that I'm getting enough
Answer
You generally want 1 gram of protein for every 1 pound of lean body weight to help maintain your muscle mass. So get a bodyfat test and minus your bodyfat pounds from your total weight for your lean body mass (LBM). As you're a woman at 5'6" @ 140, I would put your bodyfat at 20% give or take, so you should consume about 110 grams of protein a day.
For the iron, take a multi-vitamin everyday with breakfast.
For fiber you need to eat veggies, oatmeal, sweet potatoes, and limited amounts of whole grain breads/buns.
Healthy fat can be taken in pills (omega 3 & 6).
If you want to lose bodyfat or just maintain a healthy weight, follow my diet:
The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.
Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly.
Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you're at it.
White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).
You're going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?
Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.
Aim for 250-300 calories at each meal/snack.
Also try to eat 20-30 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 80 grams a day).
The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice
OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list)
Fruits
Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water
You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more.
Also, take a multi-vitamin (like Centrum).
If you were to do cardio like ride a bike or jog for 20-45 minutes everyday AND diet, you'll be several sizes smaller in no time. But remember, losing weight is 90% about what you eat, not how much you exercise.
Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index.
PS+ take a thermogenic fat burner also (hyrdroxycut, xenedrine, etc). Just remember to drink more water.
And have 1 cheat meal a week. Gorge yourself on a couple monster burgers, pizza, or french fries...it doesn't matter. It will taste better than it EVER has and also give your mind and body a break.
You generally want 1 gram of protein for every 1 pound of lean body weight to help maintain your muscle mass. So get a bodyfat test and minus your bodyfat pounds from your total weight for your lean body mass (LBM). As you're a woman at 5'6" @ 140, I would put your bodyfat at 20% give or take, so you should consume about 110 grams of protein a day.
For the iron, take a multi-vitamin everyday with breakfast.
For fiber you need to eat veggies, oatmeal, sweet potatoes, and limited amounts of whole grain breads/buns.
Healthy fat can be taken in pills (omega 3 & 6).
If you want to lose bodyfat or just maintain a healthy weight, follow my diet:
The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.
Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly.
Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you're at it.
White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).
You're going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?
Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.
Aim for 250-300 calories at each meal/snack.
Also try to eat 20-30 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 80 grams a day).
The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice
OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list)
Fruits
Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water
You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more.
Also, take a multi-vitamin (like Centrum).
If you were to do cardio like ride a bike or jog for 20-45 minutes everyday AND diet, you'll be several sizes smaller in no time. But remember, losing weight is 90% about what you eat, not how much you exercise.
Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index.
PS+ take a thermogenic fat burner also (hyrdroxycut, xenedrine, etc). Just remember to drink more water.
And have 1 cheat meal a week. Gorge yourself on a couple monster burgers, pizza, or french fries...it doesn't matter. It will taste better than it EVER has and also give your mind and body a break.
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Title Post: How can I lose 5kg in 2 weeks?
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