Everyone wishes to lose weight, but not everyone knows how to do it. This article will provide a plan for eating 1200 calories a day and losing 5-7 pounds through water loss alone. However, if you want to maintain your current weight or gain weight, this plan is not for you.
1) Don’t eat what you usually eat
For the first week, try eating as little as possible. It is mandatory that you stop eating all junk food such as potato chips and candy bars because they contain too many fats and sugars, thus making them fattening foods even though they are low in calories. Soft drinks with caffeine should also be avoided because of their diuretic properties which cause fluid retention and bloating . Instead, drink at least 8 glasses of water a day.
2) Keep eating vegetables and fruits
Although eating too much fruit and vegetable can cause problems such as high levels of potassium, which is why it should be limited to 7 servings a day. If you want to gain weight, you can eat more than that. Bananas are good for this purpose because they contain about 90 calories each and help you gain extra pounds .
3) Add whole grains to your diet
Whole grains such as oatmeal or brown rice provide essential carbohydrates that improve endurance so you can exercise longer without feeling tired . They also contain dietary fiber which is an added benefit since the recommended daily intake of fiber is 20-35 grams per day (dep on your age). However, eating too much fiber can cause bloating and gas .
4) Remember to eat breakfast every morning
Studies show that eating breakfast reduces your risk of becoming obese because it prevents you from overeating later in the day. You should also exercise after eating so the food energy will be used up by working muscles instead of being store as fat. It is best to eat a high carbohydrate breakfast such as pancakes or waffles with syrup (use sugar sparingly) and some fruits like bananas or oranges. Although eating pop tarts may seem like a good idea, they lack vitamins and minerals which are essential for maintaining a proper metabolism rate .
5) Eat small meals throughout the day
This will help prevent eating too much food at once and also lessen your chances of eating junk food. It is important to remember that eating too much fat can cause heart problems as well as weight gain so eating lean meats such as skinless chicken or turkey is a good idea.
6) Don’t forget about drinking water
Water is essential because it helps you lose weight by flushing out toxins and waste products from the body. Drinking at least 8 glasses a day also helps your internal system stay hydrated since it contains a lot of water itself . Just make sure not to drink more than 1 gallon a day or you might experience stomach pains and cramps due to the high concentration of minerals in it. Although drinking soda, coffee, or juices can boost your calorie intake , they do not provide anything beneficial for your health.
7) Take a multivitamin and exercise regularly
Since eating too little can cause health problems such as lack of energy, eating the right amount of vitamins and minerals is necessary. Taking a multivitamin supplement will help provide your body with essential nutrients so you can maintain a healthy immune system . In addition to eating properly, exercising regularly also boosts metabolism which helps you gain muscle weight instead of fat.
8-9) Don’t forget about eating fruits and vegetables!
Although eating too much fruit or vegetable may be problematic for some people due to its high fiber content , eating at least 5 servings a day is important since it provides energy for muscles . Just keep in mind that eating too much fruit or vegetable can cause bloating and gas so eating 7 servings a day is recommended.
10) Keep eating foods high in protein
Eating too much protein causes health problems such as loss of calcium from bones and kidney stones, but eating just the right amount will boost your metabolism which helps you gain muscle weight instead of fat .
It is even more beneficial if you eat protein rich foods like eggs, tofu, or chicken at breakfast since eating carbs (even whole grains) at this time can cause insulin levels to spike and make it harder for you to lose weight.
In addition to eating enough food, drinking lots of water , and exercising regularly , eating healthy snacks like fruits and vegetables between meals also provides added calories that contribute towards gaining weight.
However, eating fatty snacks like chips or candy can slow down your metabolism rate so eating too much of it causes you to gain weight instead of lose it .
Summary: Eating 1200 calories a day how much weight will i lose, eating 500 calories a day for 7 days straight will reduce 1 lb per week.
Remember to eat breakfast every morning, eat small meals throughout the day, don’t forget about eating fruits and vegetables (5 servings/day), eating foods high in protein (chicken, eggs, tofu) at breakfast helps gain muscle weight instead of fat, drink plenty of water (1 gallon/day max), keep eating healthy snacks like fruit and veggies between meals.
Keep exercising daily and take multivitamin supplement with food.