1、How to Lose One Pound of Body Fat in One weekAre You Happy With Your Weight?Most people are not happy with the amount of body fat that they have accumulated, either over a long period of time or in a rapid period of weight gain. No one likes body fat or how the accumulation of body fat makes them fe
2、el or look. Losing body fat can make you feel better physically, emotionally, and mentally. This process does take a little bit of determination and self motivation, but in the end it is definitely worth it.Basic Idea of Weight GainOne pound of body fat is equal to 3,500 calories. This amount of cal
3、ories comes from your diet and a lack of exercise. The average amount of calories that a person requires to maintain their weight with no gain or loss is 2,000 calories per day. Think about how many times you have ate more than 2,000 calories in one day, over time the extra amount adds up, this is h
4、ow your body accumulates body fat. You cannot control where your body fat is stored or where it is burned. There are generalized areas for body fat storage for males and females, but your body burns and stores fat from the area it wants, not where you want.Assumptions and NeedsThe main things requir
5、ed for your weight loss goal is determination and self motivation, as stated before. These things will get you far with your goal. The next thing you need is a website, http:/www.mypyramid.gov/. Mypyramid is a website which helps you calculate the amount of calories you are consuming, and the amount
6、 of calories which you are burning throughout the day. It is relatively easy to navigate through and you are expected to do this without any instructions on how to use the website. You are also expected to be capable of preparing your own meals, or finding instructions to prepare your meals on your
7、own.Instructions1. Getting StartedA good starting point would be to figure out how many calories you consume in an average day. This can be done by remembering what you ate the day before. A more accurate way is to keep a food journal and measure and weigh the foods you eat in order to calculate the
8、 calories consumed. Doing this, you can figure out about the average amount of calories you consume per day. If 2,000 calories is the average for maintaining your weight, with no gain or loss, you can figure out how much weight you are gaining over time using this knowledge. If 3,500 calories = 1 po
9、und of body fat, then 3,500 calories/7= 500 calories per day. Accordingly, you need to cut out 500 calories of food per day, or exercise enough to burn 500 calories per day, or a combination of these two options. These instructions will proceed by cutting out 500 calories out of your daily meal plan
10、.2. Plan Your MealsNow that you know what is required you can start planning out your daily meals. Ideally you dont want to eat the same foods over and over, a repetitive diet gets old, try to plan out all your meals and snacks for the entire week. The sample meal and all information included in the
11、 sample meal was calculated using the Mypyramid.gov website.Here is a sample of a daily meal plan:Sample Daily MealBreakfastBANANA (BANANAS), FRESH 1 medium (7 to 7-7/8 long) 1OATMEAL, MULTIGRAIN 1 cup cooked 1MILK, 1% 1 fl oz 8YOGURT, FRUIT VARIETY, LOWFAT 1 8 oz containerSnackCARROTS, RAW 1 oz 6Lu
12、nchBREAD, WHOLE WHEAT 1 regular slice 2MIXED SALAD GREENS, RAW 1 cup shredded or chopped 1TURKEY 1 thin slice (approx 3 x 2 x 1/8) 3MUSTARD 1 packet 1SnackSTRAWBERRIES, FRESH 1 cup halves 1DinnerCHICKEN BREAST, BROILED, W/O SKIN1 oz boneless cooked skinless 6SALAD DRESSING, LOW CALORIE, OIL-FREE 1 t
13、ablespoon2SPAGHETTI SAUCE, FAT FREE 1 cup 0.5SQUASH, SPAGHETTI 1 cup cooked 1DesertHEALTHY CHOICE PREMIUM LOWFAT ICE CREAM, NOT CHOCOLATE 1 cup 1Here is the nutritional information for the sample meal:Food Energy/Total Calories (kcals) 1531 Protein (gm) 104 Carbohydrate (gm) 236Total Fiber (gm) 33To
14、tal Fat (gm) 26.9Saturated Fat (gm) 9.6Monounsaturated Fat (gm) 8Polyunsaturated Fat (gm) 6Linoleic (omega 6) (gm) 4.5Alpha Linolenic (omega 3) (gm) 0.6Cholesterol (mg) 207Vitamin A (mcg RAE) 1320.2Vitamin C (mg) 142.4Vitamin E (mg -TE) 4.9Thiamin (mg) 0.9Riboflavin (mg) 1.7Niacin (mg) 35.2Folate (m
15、cg, DFE) 258.3Vitamin B6 (mg) 2.8Vitamin B12 (mcg) 2.9Calcium (mg) 1064.4Phosphorus (mg) 1451.6Magnesium (mg) 355.1Iron (mg) 9.5Zinc (mg) 9.5Selenium (mcg) 119.8Potassium (mg) 3670Sodium (mg) 3202Water was not provided in the sample meal because water provides no calories. You are expected to drink
16、plenty of water throughout the day. Keeping yourself adequately hydrated will reduce the sensation that you feel as hunger.3. Prepare Your MealsUsing Mypyramid.gov you will be able to create your own meal ideas, and find out just how many calories you are consuming.It will make it easier on you to p
17、repare these meals in advanced. This way the meals will be premeasured and already cooked. Be sure when preparing your food, to measure and weigh your foods precisely to get a more accurate analysis of your diet.4. Record Your ResultsYour weight will not magically drop 1 pound per week, this process
18、 takes time, as do the results. Stick with this process for a couple of weeks, and record your weight at the end of each week, you should see a decline in the total number of pounds. Your weight is always changing, based on what you put in your body and what comes out of your body, this means that t
19、he numbers might not add up exactly. Over time, the results should speak for themselves.5. ExerciseCalories burnt from exercise were not calculated into these instructions. Using the Mypramid.gov website you can easily calculate the calories you burnt throughout the day. Exercise is an important par
20、t of weight loss. Although dieting can help you manage your weight, exercising in addition to modifying your diet is better for you. Exercise and diet together provide better results than either one of these actions do alone.6. Make Permanent ChangesThe changes made to your diet and exercise routine
21、 should be permanent. Doing this requires patience, self-motivation, and determination. Once you get to your desired weight, then you can once again modify your diet. This time, you will modify your diet to maintain your weight, not to gain or lose weight. As stated before, 2000 calories is the aver
22、age amount of what a person needs to maintain their weight. This gives you 500 extra calories to play with so that you have a little more freedom in the choice of food you eat.ConclusionThe process of losing weight is challenging, but it can be done. Losing weight takes time; the results do not just
23、 appear. Over time you will notice changes in the appearance of your body. These changes will be the result of the hard work and effort you put into your goal of weight loss. Not only does lowering your weight make you look better, but it will make you feel better too. Be proud of yourself for what you have accomplished.The pictures used in these instructions were taken from the following websites. The list of websites occurs in the same order as the pictures that were used in the instructions.http:/
