Combination diet plan to loose weight combining intermittent fasting, calorie counting, gentle Exercise, sensible eating and phycology also cheat day mmmm cheat day.
I have just posted Day one of the diet click here to take a look
I’m Jonathon little. I’m a 40-year-old offshore Refrigeration Tech who is starting to get a bit porky around the waistline.
I took a look at the keto diet, Atkins, slimming world even meal replacement that’s all though just took a look haha.
As you can see from the pic above, I’m not massively overweight I’m just not comfortable with the way I look.
I’m am classed as overweight I put my info into the NHS calculator below are the results one now and the weight I want to get too.
Click here and fill out the details to help you set yourself your goals.
Save both and keep that in mind, take a screenshot of each as a reminder even post it in comments below i will comment and im sure others will want to share with you.
I came up with this plan of combining a few things that I know will work loosing more than you need equals weight loss.
I started the fasting part of the diet last night keep on reading for info on how to’s I will add my first Vlog to youtube very soon. Hopefully, you will follow me and succeed in losing some weight as well.
What really makes you lose or gain weight
I’m no expert all I know is the same as everyone else on this planet you consume too much drink or food. You’re going to get bigger.
That’s the crux of the problem its changing the way you look at food rather than paying for the latest tablets or miracle fix for fat its just not gunna work or you will have to keep on taking tablets for the rest of your life.
Calories for men and women
Below is the amount of energy ie fuel we need to operate and function in the correct way in day to day life you have too little you have problems you have too much you have problems as well.
The best thing to do is use it as a guide some days you could burn 500+ calories if you follow my lifestyle plan then you can have 500 calories extra that day or you get to your goal weight you just need to maintain it by sticking to thease figures most of the time.
Women need 2,000 calories a day.
Men need 2,500 calories a day.
Below are Some general guidelines on what really makes you gain or lose weight.
why am I gaining weight
If your intake has been over the recommended amount for a long time, you’re going to be overweight just like me.
No doubts about I enjoy a good take away, having beers at the weekend.
I love sweets and chocolate. I could quite happily sit here now and eat a full pack of biscuits, but I know what that will do.
It’s taken time for me to put the weight on and look like this.
So let’s be realistic it’s going to take a while to get it back off.
The only way we are going to do this is to change what we are doing.
I know you want to diet for a week and boom the weight is lost, sadly it’s not going to happen like that even the latest wonder drug or melting body fat isn’t going to help it might help in the short time.
It’s best to get it off and keep it off.
First, we need to understand why we put weight on and whats needed to do to loose it.
So stick with me if you got this far well-done let’s carry on with this.
How to lose 2 lbs a week
I’m aiming to lose two stone. I currently weigh 15 stone 10 lbs 24 lbs.
I’m looking at doing this at a sensible rate of two lbs a week hopefully.
The sciency stuff below helps explain what we need to lose, and I was quite surprised by what I found as well.
1lb of body fat is equivalent to 3,500 calories I know I was blown away by that as well thats a hell of a lot.
Thats 15 mars Bars 26 packets of crisps the list goes on.
The easiest way to lose weight is to reduce your calorie intake from 2,500 calories a day to 2,000 a day thats 3,500 calorie drop in a week which is only 1lb of body fat sorted but how am I going to lose the rest.
16 – 8 intermittent fasting weight loss
I don’t know if you have heard about this diet I’m sure you have maybe you have tried it and had the results expected please let me know then I know if I’m going to be wasting my time or not.
The central part of the plan is fasting. A few of my family members have lost a lot of weight doing it.
Its Sixteen hours of zero calories, no nibbles, bites, tastes nothing thats the most important but I cannot remember all of the science stuff I know it works for people, so I thought why not have a go.
All you can have black coffee or water plenty of it is the trick. It takes away the hunger pangs we shall see.
The times I have chosen are to stop my calorie intake at 20:00 only consume coffee or water sometimes I might even really put it out there and have hot water mmm then at 12:00 the next day I will have dinner or lunch if you live in a different part of the country.
If that doesn’t work for you, say your dinner hour at work is 13:00-14:00 make 21:00 the time you stop instead make it suit your needs.
Sixteen hours is a long time not to eat anything, and you will want to reach for the cookie jar, or fruit bowl don’t. My opinion, if you’re feeling hungry, you’re doing it right.
Been Hungary and discomfort are good it’s your body using up your reserves to fuel your body and ultimately losing fat, and you will lose weight.
I’m not too fond on black coffee, to be honest, but the caffeine also helps speed up your heart a little and thus burns more calories don’t overdo it though.
I will cover how and what I am doing on my daily videos.
Click here to sign up I will send you my daily volg containing hints, tips, support and more.
Hopefully, the fasting and reduction in calories will be all I need to lose the weight, but I am also going to add some exercise to see the next topic for some info.
Gentle Exercise for weight loss
To burn that extra 500 calories a day.
We need to get off our backsides and start moving its the only way to shed those pounds.
Most people have smartphones these days. They have health apps attached; it tells you how many steps you have taken.
Thats what we want for you to aim for 10,000 a day.
I know thats a lot of steps it’s about 5km or three-mile take a look on your phone see what your average is and add 1000 steps a day on top of that average thats about another 15- 20 min walk dependant upon your speed and fitness level.
I’m starting with 5,000 and will increase as I get going as I think I might lose weight without having to go too mad on the fitness, but I own two dogs so tend to be out quite a bit anyway.
our goal is to lose 2 lbs a week aim two stone in 90 days by following my daily plan I’m going to add regular exercise and plenty of info in my daily vlog, so click here to register and get it straight to your inbox daily.
Let’s just get started, shall we?
Below is this guide but in vlog form Video Blog is what that is i have just uploaded day one of the diet click here to take a look