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Discover How to Lose 5 kilos in 3 Weeks

The top 10 secrets of How i Lose 5 kilos in 3 Weeks.

Start by reducing your intake by 500 calories. Also begin to eat more fruit and vegetables instead of fatty or sugary foods; they contain plenty of fiber and vitamins, which help keep you full.

  • Don’t become a slave to the scale; focus on feeling healthier as well as losing weight. It doesn’t matter what the scale says but how you look and if you are happy with yourself.
  • The “0 gram” labeling rule applies not only to trans fats, but to carbohydrates and total fats as well. Anything with less than .5 grams of fat can be labeled “fat-free.” Also, if something has less than 5 calories per serving, then it can legally be labeled as having 0 calories. (An example is Sweet ‘N’ Low, an artificial sweetener, which contains 4 calories per packet, but can legally be labeled as having 0 calories. The dextrose used as a carrier for the saccharin contains 1 gram of carbohydrates (listed on the label.
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  • Keep your rate of weight loss under two pounds per week; adjust your level of calorie restriction by the amount of weight loss you experience each week.
  • As a general rule, a non-active person requires 12 calories per pound per day to maintain their current weight. So a 150 pound person who is not active would require 1800 calories per day to maintain their weight.
  • Sugar is addictive and causes cravings for more food and more sugar. This is one reason why many fast foods, and some canned foods at our supermarkets are loaded up with sugar. The reason sugar is addictive is that our brains operate on carbohydrates only, and sugar is one of the fastest ways to get carbohydrates to the brain. A quick flood of carbs to the brain gives a rush (“sugar high”), which is followed by a crash when the body produces insulin to combat the high blood sugar. When sugar is combined with fiber, like in whole fruits, it is metabolized more slowly, which is healthier.
  • Notice how so many so-called low fat foods are actually high in sugar and have more calories than you might expect. Reduced fat, reduced carbohydrate, reduced calories–none of these are excuses to eat more.
  • Never eat fewer than 1200 calories in a day or restrict your calories by more than 550 per day. Your body will go into “starvation” mode and your metabolism will slow down dramatically. When you begin to eat more, your body will be more likely to store what you eat, causing you to gain weight fast.
  • There are two things the body requires that have no calories: water and fiber. The more of these you consume, the better for you and your weight loss goals. Many vegetables are full of both: this is why a one pound package of salad mix has only 100 calories or so.
  • Read the food labels on all cans and jars. Almost any ingredient that ends in “-ose” (dextrose, sucrose, etc.), is a kind of sugar, as is any kind of honey or syrup.
  • Don’t avoid fat (or carbohydrates for that matter) altogether! Healthy fats such as mono-unsaturated fat (predominant in olive oil) and foods which contain naturally high amounts of fatty acids such as Omega-3 are perfectly acceptable.