How to lose 20 Kilos in 24 weeks
I went from 95 kilos to only 75 Kilos in 24 weeks.
If I Can Do It - So Can You!
I had better start by giving you a bit of background as to how I came to write this diet information. I am a normal male, aged fifty-one who happens to have found a diet plan that worked for me. I am not involved or connected with any medical service, laboratory, diet company or product.
I am sharing this information with you because I know what it is like to be overweight and would like to help you lose weight.
Like most people, I had tried various diets including slimming pills and tablets but found that they either worked for a short while or not at all. It was very frustrating!
I used to eat a lot of ready-made meals, crisps, chocolate and sweets. I ballooned to 95 kilos. I had trouble breathing, climbing stairs, sleeping and finding clothes to fit.
I tried exercising by using an exercise bicycle but after two weeks I gave up due to the sheer boredom.
The more weight I put on, the more depressed I got. The more depressed I got, the more I binged. The more I binged, the more weight I put on and the more depressed I became. It was a downward spiral which I felt I could not control.
I was working in the high pressure environment of sales. I had to deal with rejection and constant stress on a daily basis. This obviously led to being depressed and more binges. When I made a sale I would celebrate by binging on all the wrong foods.
Essentially, I was binging when I was both depressed and happy!!
A visit to the doctor revealed that I had high blood pressure, high salt content, very high cholesterol and was very overweight.
Something had to be done.
The doctor suggested a change of career, cutting down on salt intake, more exercise and a change of diet.
I followed the doctor’s advice, changed career and undertook the diet plan as laid out below combining it with a brisk 45 minute daily walk. That worked for me. The weight started to fall off and more importantly, stayed off!
That was the beginning of my road back to my normal weight of 75 kilos which I have now maintained at the same level for over five years.
Those were my circumstances for embarking on this successful diet program but everyone must analyse their own individual situation and decide whether or not it is for them. I found it to be the easiest diet plan to follow and maintain. Hopefully, it will be the same for you.
DIET PLAN
IMPOTANT NOTICE: It is recommended that anyone wishing to embark on any diet MUST first seek medical advice.
Before you start the diet weigh yourself and make a written note of your weight.
Then weigh yourself once a week during the diet program making a note of each reading. That way you will be able to keep track of your continuing weight loss.
Try to weigh yourself at the same time each time and under the same conditions so that the results are comparable.
Follow the diet plan as outlined below but do not forget to combine it with an exercise of your choice.
Here are the details of the diet plan that worked for me:
Suggestion 1: Reduce the amount of saturated fat intake
Suggestion 2: Reduce intake of fried foods
Suggestion 3: Reduce intake of ready-made meals
Suggestion 4: Reduce intake of red meat
Suggestion 5: Reduce alcohol intake
Suggestion 6: Reduce salt intake
Suggestion 7: Reduce intake of chocolate, ice cream, butter, double cream, full fat yoghurt, biscuits, full fat milk and full fat cheese
Suggestion 8: Eat fresh vegetables
Suggestion 9: Eat more fresh fruit
Suggestion 10: Eat fresh fish
Suggestion 11: Eat white meat
Suggestion 12: Grill or steam meat instead of frying
Suggestion 13: Check food labels for fat content, salt and sugar content
Suggestion 14: Do daily exercise
Breakfast
Tea or coffee (made with semi-skimmed milk, no sugar)
Toast (Use wholemeal bread with little or no butter and/or some jam)
or
Tea or coffee (made with semi-skimmed milk, no sugar)
Fresh fruit
or
Fresh orange juice
Bowl of shredded wheat (Use the ones with no salt or sugar content)
Fresh fruit
Snacks
Fresh fruit
Sandwich
Unsalted nuts
Lunch
NOTE: I preferred to have a substantial lunch and a very light dinner. You may do it the other way round, if you prefer.
Grilled chicken salad
(Use whatever vegetable combination of ingredients you like, lettuce, cucumber, onion, pepper, sweetcorn, tomato or boiled potatoes.)
or
Grilled fish and salad
or
Low fat cheese salad
or
Boiled egg salad
or
Tuna salad
or
Kebab and boiled rice
Dessert
Fresh fruit
Drinks
Water
Fresh fruit juice
Tea (made with semi-skimmed milk, no sugar)
Coffee (made with semi-skimmed milk, no sugar)
Wine (1-2 glasses per meal)
Dinner
This should be a very light meal such as:
Salmon steak with peas
or
Grilled chicken with rice
or
Grilled or steamed fish with vegetables
or
Jacket potato (topped with low fat cheese)
or
Baked beans on toast
Treats
Allow yourself the occasional treat of whatever you fancy, albeit chocolate or ice cream or biscuit. Just ensure that you do not allow yourself to get back into the bad habit of binging.
Useful Tips
It is important to cut as much saturated fat from your diet as possible so eating out can sometimes pose a problem. Here are some useful tips when eating out:
At the Indian restaurant
Choose drier dishes such as tandoori, karia and bhuna and chicken tikka which are not too high in fat.
Avoid creamy dishes such as korma, masala and dhansk.
Choose plain boiled rice as opposed to fried rice.
At the Italian restaurant
Choose pasta with tomato, onion and basil sauces.
Avoid creamy or cheese sauces.
Use only a little of the Parmesan cheese.
At the Chinese restaurant
Avoid the pancake rolls.
Choose stir-fried rather than deep fried dishes.
Avoid crispy fried beef or duck.
Choose plain boiled rice as opposed to fried rice.
Foods to be avoided
Here are some examples of food to be avoided wherever possible:
Butter
Coleslaw
Potato salad
Deep fried chips
Any deep fried food
Full fat milk
Full fat cream
Full fat cheese
Full fat yoghurt
Red meat
Fried eggs
Brazil, coconut and cashew nuts
Biscuits
Chocolate
Crisps
Creamy dips
Hope that this diet plan will be as successful for you as it was for me. Good luck and have fun shedding that unwanted weight.
You may freely reprint this article provided the author's biography remains intact:
John Mussi is the founder of Direct Online Loans who help UK homeowners find the best available loans via the www.directonlineloans.co.uk website.