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Hi, my name is Dr. Robert Pomahac. Today’s topic is how to lose weight in 28 days with meal plans and exercise. Two things I teach my patients is fats and proteins have to be increased. Most people do not eat enough fats or proteins. If you break down your calorie consumption, it should be 40% of carbohydrates, 30% of good fats and 30% of protein. If we are not increasing those two valuable macro nutrients, we’re going to have a hard time losing weight. The other component I talk about is increasing your heart rate when you are exercising. Something called high intensity interval training. You want to keep your heart rate up to about 60 to 75% of your maximal heart rate. How you figure that out is 220 minus your age equals your maximal heart rate and then be focusing on a higher range of heart rate while you are exercising. That will do two things, it will increase your growth hormone levels and also cut down the amount of time you have to exercise so that way you burn fat while you are exercising and after post exercising. So two things you want to do is increase your protein, increase your fat and increase your heart rate while you do an exercise with high intensity interval training. Want to lose weight in 28 days, I just gave you some awesome tips. ! meizitang original from china Leg weights add resistance and additional weight to your legs to burn more calories when you exercise. Generally, you will wear leg weights around your ankles and use them while doing leg lifts or just while walking or running. In fact, you can discreetly wear leg weights when wearing jeans so you can work out and burn extra calories while at work or doing household chores. To offset the cost of purchasing leg weights, you can buy your own filler and materials to make your own leg weights for a fraction of the cost.
“It has been suggested that the high protein content of these diets ‘dampens’ the appetite and feelings of hunger,” says Arens. Many low carbohydrate diets allow you to eat foods high in saturated fat, such as butter, cheese and meat. Too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke. meizitang original from china Try not to isolate yourself sharing meals is a good way to enjoy the company of others and distract yourself (and hear some great ‘in the trenches’ breakup stories from others that will make you feel so much better)..
In most foods, most of the weight is made up of water. By buying foods with a high calorie to weight ratio, you can be sure that you’re not replacing the water that you’re trying to lose! (A clarification here: be careful. If you eat dry carbohydrates and your body wants to store them as glycogen in the muscles and liver (which it will if you are dieting), note that it needs 3 times as much water to store them as the mass of carbohydrates consumed. Where does the body get that water from? From wherever it can get it, which means that if you eat 1lbs of carbohydrates your body will need 3lbs of carbohydrates to get to the state of hydration that it was at before. If you were borderline dangerously dehydrated, this will push you over the edge if you don’t drink the extra water your body is thirsting for.) meizitang original from china Eat fewer calories. This is crucial. If you eat more calories than you burn, you will gain weight. Over the course of the next two weeks, cut out white breads and pastas, potato chips and sugary snacks, soda, creams, and fried food. To determine how many calories you should eat to lose weight, visit a website that calculates your daily calorie needs, such as “Freedieting,” “ExRx” or “Straight Health.” These websites will tell you how many calories you need based on your height, weight, sex, age and activity level to maintain your weight. From there, try to eat 100 calories less per day.