WEIGH LESS TODAY: 50 SCIENCE-BASED WEIGHT LOSS TIPS FOR WOMEN (DR. SUMMERS THE SIMPLE GUIDE)

If, after the 90 days were up, I didn't lose weight I could say I actually had done everything I could before dropping 3K on a different program. And that is exactly what I did. I followed this program to the letter for exactly 90 days. And, to my surprise and pleasure, I lost 25 pounds.

I embraced the food requirements of the plan immediately. I did not add exercise until weeks after being on plan.

I faithfully weighed every Monday morning. Some weeks I lost more weight than others. But I lost every week. Here is some advice: Get yourself some really good protein shakes.

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I bought a variety of flavors and mixed them all with ice and water in the Nutribullet. Quality protein shakes will get you through this. Don't feel bad about doing this. It is better to eat on the program than cheat. Look for deals on meals. My local Target sold them cheap but lacked in variety. The grocery store also had deals weekly. Don't just look at the diet meals Only do exercise that you enjoy. I also did Just Dance on the Wii. You are supposed to burn calories per week with exercise.

Why not do something that brings you pleasure? I did not use the suggested fat free dressing for salads. Just a small amount of olive oil and vinegar.

Add variety with your fruits and veggies. Since this is the only fresh food you will be eating make sure it is good quality and something you love.

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There are some cons to this diet. The amount of protein I was eating caused occasional constipation. I just increased my H2O consumption and started taking probiotics. There can be a lack of variety in meals.

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Sometimes I felt very little pleasure in the food I was eating. But the results made it worth it. If you enjoy sweet stuff, you will like this diet. I am not the biggest fan of sweets and there were some days that the idea of another sweet protein shake made me want to cry. I guess on Dr. Anderson's Facebook page he does say you can substitute greek yogurt for the shakes. I have never done this but it sounds like a great idea.

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The Simple Diet is extremely easy to use and was effective for me. Good luck to everyone who tries this. The diet plan is incredibly easy to follow which is exactly what I need. No counting calories, fat grams, sugar amounts, subtracting fiber from carbs, trying to remember what I had for lunch to convert it to points or plugging it into an app, etc. I don't want to turn my diet into a science experiment, I'm not training for the Olympics - I just want to lose weight at a reasonable pace without a grueling "system" that I have to manage and completely upend my lifestyle.

The Simple Diet is definitely working for me, the last time I was at this weight was over a decade ago. Still, I'm seeing great results and couldn't be happier. I usually stick with those kinds of diets for a few days but by the second weekend I'm totally over it. This book laid out a really simple plan that is easy to follow and almost a month in I'm still going strong without starving myself of any major food groups besides dessert, ha! Here are some pros that I've found: Besides this limited restriction, you can go to town.

Variety or lack thereof for dinners - if you only like one or two things to eat for dinner that will work. Or, if you're like me and crave variety, you can have a different meal multiple times per day. This plan is really, really flexible which I appreciate. No cutting carbs - of course, there's no room for pie or cake or muffins or chips or other junk food but you're able to eat things like rice, pasta and tortillas.

You know, normal everyday carbs that you're simply going to encounter in the real world. Protein - it's not a vegetarian plan though you could go that route! You have the ability to eat meat.

Five years later, I’ve kept it off and lost even more

This isn't like Atkins where you're wolfing down bacon by the pound, and frankly I am sorely missing a good rack of ribs or a porterhouse, but since you're not cutting out whole macro food groups you will be able to enjoy protein. The meals you're eating will be well-balanced. Easy - did I mention this is easy and simple to follow? I skipped a lot of the personal success stories and background fluff in the book that I don't care about - my attitude is just give me the plan and let me get on with it.

Today I weigh pounds, so I lost weight and kept it off. My secret was creatively skipping meals according to a plan I had found on a website called Eat Stop Eat. This is also an ebook you can find online, but the gist is this:. But the advice intends for you to follow the literal interpretation: You fast for 24 hours, from dinner one day to dinner the next day or possibly from breakfast to breakfast.

Intermittent fasting helped me to think about excess fat on my body as monetary debt. Going into a calorie deficit is payment on that debt. At every meal, eat about 10 to 20 percent fewer calories than you need in order to maintain that deficit, which requires your body to dip into its reserves and burn excess fat. This can be mentally difficult, because you always have to be restricting calories. I find this approach to be nearly impossible just from the perspective of willpower.

Intermittent fasting provides a different path to creating a caloric deficit. Skipping two hour periods of eating works out like this over the course of my week:. A normal week of three meals per day results in 21 meals. A week that contains two fasting days results in 17 meals, or four fewer meals altogether. In the competition, I lost 19 percent of my body weight.

Coincidentally, the math on four skipped meals per week works out to a 19 percent calorie deficit:. I went about my week and ate normally.



There are only two days when I abstained from eating for most of the day, which can be a little tough at first, but I got used to it. On my fasting days, I would wake up, have coffee, and start my day without any food.

I Lost 50 Pounds on a 5:2 Fasting Diet

This would continue until about 5: So, my fasting dinner would be something normal for me, like stir-fry, pasta, soup, sandwich, sushi, etc. This dinner looked like any other and occurred at the usual time. Abstention is easier than moderation. Ever try to eat just the recommended serving of potato chips? Intermittent fasting lets you abstain completely so you can enjoy food later without feeling the pain of constant restriction.

We all know what it feels like to crack under the pressure of a diet. You feel the constant pressure to not eat that thing—that thing you really love. Intermittent fasting lets you skip the mental anguish of constant deprivation. By contrast, the average American gets about 16 percent of his or her food intake from protein, according to the Centers for Disease Control and Prevention. To even out your intake, try adding an egg or yogurt to your breakfast, a glass of milk or a handful of nuts to your lunch, and scaling back on your protein source at dinner.

I lost 50 lbs in 3 months – here’s how technology helped me – BGR

In one study, something overweight adults who pumped iron lost more weight and lost less muscle mass over 18 months than those who just hoofed it for exercise. Beyond strength training, if you can take your overall exercise program up a notch, do so. Older adults who did high-intensity interval training HIIT , which entails short spurts of high-intensity exercise, not only lost weight but also had less DNA damage to muscle cells.

And this helped trigger growth of new muscle. Rather, research now shows that a specific type of intermittent fasting, known as fasting-mimicking, can trigger weight loss as well as improve your overall health. People who followed this type of diet plan — where they consumed only to 1, calories five days out of each month but otherwise ate normally — lost, on average, six pounds, shed one to two inches of their waistline, and saw both their blood pressure and levels of IGF-1 a substance linked to increased cancer risk drop significantly, according to a University of Southern California study published last year.

How might it work? If you think your weight gain may have something to do with midlife stress aging parents, college tuition bills and managerial responsibilities at work, anyone? People who practice this technique — which involves paying attention to how hungry or full you feel, planning meals and snacks, eating as a singular activity without, say, also reading the paper or watching TV , and zeroing in on how your food really tastes — may be more successful at weight loss.

People who participated in an online mindfulness-based weight-loss program, for instance, lost more weight on average, about 4. Need some tips to get you started?