by Ed Yourdon
Another diet plan?! No. Losing weight is a combination of physiology, nutrition and exercise. There are lots of variables and you can lose weight fairly quickly without harming your health and without forcing yourself through an extreme regimen that can’t be maintained no matter how intensely you try to apply your will power. The answer is simple and doesn’t require too much effort or extra energy which most of us don’t have after long work days: Increase your metabolism, slightly lower your food intake and stop eating after 6 PM in the evening.
You can lose 15 pounds in 8 weeks by increasing your metabolism. This isn’t difficult to do. First you need to carve out no more than 20 minutes in the morning and 20 in the evening. Any activity you enjoy that slightly elevates your heart rate will work. You can walk briskly, ride a bike for 20 minutes, jump rope, you can even do yoga as long as you breath deeply and push yourself a little bit. For the first week, you won’t notice any difference but after week 2 and three your body is going to become accustomed to burning energy regularly.
You won’t feel worn out from intense workouts and your energy levels will increase. You also need to change your eating habits. Eat a large breakfast; whatever you want to eat. However, be sure it eat it AFTER you do your 20 minutes of exercise. Have a medium lunch. Try not to eat pasta or bready meals for lunch or dinner. Eat a light dinner before 6 at night. But here’s the kicker: you should snack at least 2 or 3 times between all of these meals. Eat half a slice of bread, eat a slice of cheese, eat a mouthful of chicken, eat half of a yogurt.
You should never feel full except after breakfast, lunch or dinner, but you should not allow yourself to ever feel very hungry. This convinces your body that it is welcome to burn as much energy as it wants. It doesn’t need to save any of it as fat. As for your “diet”, it can stay basically the same unless you eat large amounts of grease, fatty foods, or simple carbohydrates (white bread, pasta, etc.).
Just remember to spread your meals out across the day. A little bread here, some chicken there, a bagel now, a carrot then. The key to this plan is that you are consistent. You must eat regularly and you must exercise 20 minutes twice a day. These activities seriously rev up your metabolism so that you are constantly burning energy instead of storing fat. Forget all the iron-will diets. Forget all the fancy cooking. Forget the Dr.’s degree required to understand most diets. If you follow this simple reasonable plan, you can lose 15 pounds in 8 weeks, no problem.