what should i eat in order to lose 1.5kg a week?

Question

i need to knw the exact food to take everyday in order to lose 1.5kg a week. btw i do cardio 30 mins every day.

Answer 1

If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.

Here are the golden rules:
Initially cut down to 1200 calories women & 1500 men
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
All food choices need to be low fat
Don't make food a big deal and don't socialise using food

Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - multigrain sandwich w 50g tuna/lean meat & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g-150g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 women & 1800 men and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.

Good luck it worked for me it can work for anyone.

Answer 2

2

Answer 3

That's not a healthy weight loss amount a week, you should shoot for 1 - 2 pounds a week and cut 500 calories a day; anything below that slowly puts your body into a type of hybernation and slows your metabolism to the point where when you start eating again you'll gain ALL the weight back. And if you plan to never stop losing weight out of fear then that's an eating disorder, and I've had one and I will tell you right now that your diet amount will not work, unless you plan on eating like a freak and never indulging and making yourself miserable the rest of your life.

But for a normal weight loss, increase your cardio to an hour maybe 4 - 5 times a week, give your muscles time to rest, avoid simple sugars and potatoes and white bread for a while, eat more complex carbs if you crave carbs, eat lean proteins like broiled chicken breast and baked fish, plenty of vegetables and salads (iceberg lettuce is useless, go for a leafy green lettuce or spinach for the fiber and vitamins), eat lower sugar fruits like blueberries and snack healthily - try for carrot sticks, broccolli and celery dipped in a lowfat ranch dressing or an apple and 2 TBSP peanut butter, delicious and tasty...

Try to bake apples when you want sweets, sprinkle a small amount of sugar and some cinnamon on 2 apple halves, bake them at 350*F for 10 minutes or until warm and only slightly soft. I would cut out all soda of any kind, including diet drinks because they bloat you up. Drink A LOT of water since that flushes toxins out of your system. If you can, orient yourself with portion size and calorie counts, so that you don't go past eating 1300 calories a day ... you'll lose weight steadily. Remember, the fact you are exercising should burn additional calories so maybe eat more to compensate.

Answer 4

This Site Might Help You.

RE:
what should i eat in order to lose 1.5kg a week?
i need to knw the exact food to take everyday in order to lose 1.5kg a week. btw i do cardio 30 mins every day.

Answer 5

Decrease your startch intake; eat small meals 3-5 times a day (fruits and vegetables instead of potato chips and sodas). It's not your intake that should concern you but the rate at which you burn what you consume in calories.

Everyone's metabolism is different, so changing your eating patterns may not give the results you want. I walked 3-5 miles every day (40 minutes at a time...warm up for 10 minutes, fast pace for 20, warm down for 10 minutes) and lost 35 pounds in six weeks. I did not make any changes my diet.

Answer 6

The diet is too much to handle because you're making yourself uncomfortable. If you make yourself uncomfortable with dramatic lifestyle changes, you wont stick with it. I think what will work best for you is one or two small changes at a time. That is how a lot of people do it. My mom used to be big as the side of the house and she started with small changes. First she gave up candy bars and after a week or so she gave up cheese burgers then after another week or so she started walking a little bit.... and just gradually keep adding those small changes. Shes fit now.
You can see further details in https://tr.im/yhRYb
I think you could benefit a lot with some nutrition or fitness coaching. Most people need that because they want to change and have all the drive to do it and stick with it, but just don't know what to do or how to start.
Small changes make all the difference. I don't know what you do all day but one small change could be to just start taking stairs instead of an elevator... or if you have whole milk with your cearal, switch to skim or 2% just things like that. Or, if you eat breakfast as school, instead of having the biscuits and gravy, have fruit and oatmeal or whatever else is available that's a better choice. Or stop having ketchup with your French fries (its all sugar). It really does work.
I've spent lots of money on diet clinics and stuff that use drugs or put you on a really strict diet and the results never lasted because it was just too dramatic and I went back to the same bad habits. The only things that ever let to lasting resuts was the small changes that I stuck with... like parking far away from buildings and walking through the parking lot rather than parking as close to the door as I could... I've even joined extreme fitness classes like crossifr and never stayed with them because it was just too much all at once.
One thing you can do that you wont really notice is don't eat everything on your plate... leave like 20% of it. At the end of the month, all that food really adds up.

https://tr.im/yhRYb

Answer 7

There are three main ways to lose weight quickly.

1) Use only water as liquid and eliminate all other liquid drinks from your diet. You must drink as much water as possible every day. You must drink about half of your weight. If you have weight of 200 pounds then you must drink about 100 oz of water.

2) The interval between the eating is very important. If you eat once, then you must eat next after 4 hours. You must take breakfast regularly. In the night eat your food three hours before going to bed.

3) Walking is very good. You must walk as much as you can. Walk everywhere you can. Use of elevators and escalators must be reduced and instead of these you must climb stairs more often.

These are some of the fastest ways to lose weight. By just following the simple steps, you can lose your weight very quickly. You must consult your doctor if want to change your diet or exercise routine.

https://tinyurl.im/aHO7Y

Answer 8

3.3 pounds (or 1.5 kg) is a lot to lose in one week. Is it a long-term goal? If so, try for more like a pound a week, since it's a more healthy pace. One thing, with the amount of cardio you're doing, make sure you drink a lot of water and stay hydrated. Being low on water in your system will actually make you keep the weight on.

Answer 9

I'm Anthony. I lost 75 pounds and shed my high school nickname Pudgy. Our family has a tragic history of cardiac disease and rheumatoid arthritis. I am proud to say that family tradition ends with me. I know I have broken the cycle and will never have to be faced with those illnesses. Thank, you have changed my life.

Answer 10

Eat the suggested servings from all of the food groups. Drink plenty of water. Avoid white sugar and white flour. Stick to whole grains and multigrains, brown rice and unrefined sugar so you will be more satisfied on less food.