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Weight Loss
1300 Calorie Plan for Using 20 Pounds in 6 Weeks
With the following diet plan, you can expect to lose approximately
20 pounds in six weeks by consuming approximately 1300 calories per
day. The amount of weight that you will lose depends on your actual
calorie intake, activity level and individual body metabolism.
Average weight loss should be between two to four pounds per week.
Guidelines for Success
1. For any diet plan to be successful, you need a sufficient amount
of exercise. Cardiovascular activity burns fat and calories, while
strength training creates lean muscle and raises the metabolism.
Try to get thirty minutes of cardio three to five times per week.
Supplement your cardio program with three strength training
sessions per week for best results.
2. Choose your beverages wisely. Water and green tea are best when
it comes to staying hydrated and losing weight. If you're a coffee
lover, stick to one cup in the mornings taken black or with
calorie-free sweetener. Diet soda is OK every now and then, but
shouldn't be consumed daily as it can bloat and dehydrate the body.
3. Avoid foods that are overly processed. Whole foods are always
best when dieting to lose weight. If you can, go organic for even
more health benefits. Aim for a balance of lean protein, whole
grain, lowfat dairy, healthy fat and most importantly, lots of
fruits and vegetables.
4. Allow yourself an indulgence once a week or so. This doesn't
mean you should go overboard or sabotage your diet. Choose your
treat wisely and eat it slowly and with full awareness. Examples
might be a few squares of chocolate or one serving of chips,
cookies or ice cream. Refer to the food label for exact serving
sizes, which are smaller than many people think they are.
5. Make sure you're eating on a regular schedule. Rather than three
large meals, try six small ones. Eating healthy foods at regular
intervals will keep your metabolism at optimal functioning and help
you feel less hungry and more satisfied.
Seven Day Menu Plan
Day One
Day Two
Day Three
Day Four
Day Five
Day Six
Day Seven
Shopping List
Shopping List for One Week
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