One pound of fat is equivalent to 3500 calories (1 pound = .0.453592 kilos). To be as safe and as healthy as possible a real goal to strive for is to lose one to two pounds a week. To lose one pound in a week’s time, you will need to burn off 3500 more calories than you will take in over the course of the week it’s not as difficult to do as it sounds.
Make sure you eat lots of fruits and vegetables every day. Eat at least five servings daily. Fruits and vegetables are full of disease fighting antioxidants, vitamins, minerals and fibre. They are also bulk dense foods that will fill you up quickly, so you will eat less. Fruits and veggies are also low in calories, and they taste good!
Accusations are rife that this is a handy but ultimately nebulous expression used by many marketers and most would like you to believe that super foods really aren’t so easy to define. That’s the official line lately but of course it doesn’t change the fact that some foods are just packed with nutrients while also being low in calories or good for us in other ways.
Waking up a little earlier and giving yourself a little while before you eat can also help. Either way, once you get into the rhythm, your biological clock will change and you should find you naturally feel hungrier at the right times.
A good solution then is to be stricter during the hours when you’ll be eating alone – which means breakfast and lunch. Make your lunch box strict and your breakfast strict and then you’ll be freer to relax slightly in the evening or at the weekends on ‘cheat days’.
With all this in mind then, it’s not enough to just try and add five 40 minute workouts to your week, that just won’t work! Instead, you should focus on your whole lifestyle to put yourself in a position where you do have the energy and the time to make these big changes.