You can lose 20 KG WEIGHT IN 10 DAYS by losing as much calories as possible
.Calories required should match physical activities you do .The calorie
requirement depends upon :age ,weight and physical activities .The baby and
growing child need many calories per pound per day than the adult who has to
supply only his energy and repair needs .The aged require still less than the
young adult .Overweight individuals need little calories than physically active
individuals –the more active ,the more calories needed ,for every movement
consumes calories
The first step to lose weight is to know your calorie
requirement per day .Here is a list normal calorie requirement per day for
different individuals
CALORIE REQUIREMENT PER DAY FOR THE
YOUNG
Children between 2-6 years require 1000 to 1600 calories per
day
Children between 6 to 12 years require 1600 to 2500 calories
per day
Youth between 12-18years require 2500 to 3000 calories per
day
CALORIES REQUIRED BY A MAN PER DAY
A man at rest require 1800 to 2000 calories per day
A man at sedentary require 2200 to 2800 calories per day
A man working require 3500 to 4000 calories per day
CALORIES REQUIRED BY A WOMAN PER DAY
At rest , a woman
require 1600 to 1800 calories per day
At sedentary , a woman require 2000 to 2200 calories per day
A woman working require 2500 to 3000 calories per day
USING DIET TO LOSE 20 KG WEIGHT IN 10 DAYS
1)Eat unrefined foods
,all refined foods are not good for your health and also refined foods
limit your body’s ability to shed more weight .Eat whole grain corn ,rice and
bread and avoid all tinned ,bottled ,canned foods
2) Eat food in small amounts and spread it to 6 meals per
day everyday .This keep your body supplied with sugar it needs for effective
functioning
3)Eat fruits and vegetables in their correct amount
.Vegetables are rich in fiber which expand in your stomach ,thus , keeping you
full – you eat less and still feel satisfied .Vegetables are also rich in
complex carbohydrates which are digested slowly supplying you with sugar your
body requires .Vegetables also contain some nutrients which are required for
your body growth ,eating them will supply your body with more nutrients
required by your body for good health .Also they contain some protective
elements which protect you from various diseases ,keeping
you good .But remember to take them in correct amount because fruits are
high in sugar so too much intake of them may increase your sugar level leading
to diabetes problem
4)Eat legumes because they contain dietary fiber which can
also keep you full ,helping you to eat less and lose more weight
HEALTH AND WELLBEING
COMPONENTS OF AN EXCELLENT DIET
1)
Rich in sources of vitamins and minerals
2)
High in protective phytochemicals , antioxidants
3)
High in dietary fiber
4)
0% cholesterol
5)
Low in refined sugar
6)
Low in saturated fat
SOURCES OF HEALTHY FOOD
1)
CARBOHYDRATES –good sources are : whole grains ,
legumes , fruits and vegetables
2)
Proteins –good sources are :legumes , especially
beans , milk and eggs
3)
Fats – healthy fats are found in nuts
4)
Antioxidants and phytochemicals are found in
fruits , vegetables , nuts and whole grains
FOODS TO AVOID IN CASES OF OVERWEIGHT
Sugar ,fats ,milk as beverage , salmon , lobster , crabs ,
sardines , herring , mackerel , pork and goose , fat meats , nuts , butter ,
cream , olive oil , pastry and sweets , water at meals alcohol
EXERCISES FOR OVERWEIGHT
Walking , swimming , golf billiards ,hill climbing
Diets for underweight
An abundant supply of energy food , fuel foods , fats ,
starch , butter , olive oil , sugar , potatoes , cereals , bread ,and all
starchy vegetables are fattening
ABOUT FRUITS
Use fruits to sweeten
a recipe instead of adding sugar
Use dried fruits , frozen , canned and fresh fruits for
variety
Eat whole fruit or cut-up fruit for dietary fiber –not only
juice
Use fruits for snacks –dried fruits mixed with nuts or whole
fruits like apples
Rinse fruits before preparing or eating them .After rinsing
, dry with a clean towel
ABOUT WHOLE GRAINS
Choose 100% whole wheat bread ,pasta , or tortillas ,brown
rice , oatmeal or grifts
Go for :whole wheat , brown rice , bulgur , buckwheat ,
oatmeal , whole –grain cornmeal , whole oats or whole rye
ABOUT FATS
Limiting trans fats is one component of healthful diet
Dietary fats are found in both animal and planta foods
ABOUT BEVERAGES
Choose water , diet or low calorie beverages instead of
sugar-sweetened beverages
Serve water with meals
Make water more exciting by adding slices of lemon , lime ,
cucumber or watermelon or drink sparkling water
Add a splash of 100% juice to plain sparkling water for a
refreshing , low-calorie drink
SOURCES OF TTRANS FATS ( FOODS TO AVOID )
Coffee creamer , crackers ,cookies ,cakes ,frozen pies and
other baked foods ,fast foods ,frozen pizza , ready to use frostings ,
refrigerated dough products (such as biscuits and cinnamon rolls ) , snack
foods (such as microwave popcorn ) ,vegetable shortenings and stick margarines ,
Choose lean cuts of meat and skinless poultry
Switch from stock margarine to soft margarine
Get plenty of foods that are naturally low in fat and high
in dietary fiber such as whole grains , beans , peas , fruits and vegetables
Cook and bake with liquid oils (like olive oils )instead of
solid fats (like shortenings , butter or lard )
Try baking , steaming , grilling or broiling instead of frying
FOOD GROUPS IN REDUCING CALORIES
1)
FRUITS AND VEGETABLES –spinach ,broccoli ,
tomato , carrots ,watermelon , berries , apples
2)
LOW CALORIE AND FAT FREE MILK PRODUCTS – low –
or fat free milk , low –or fat free
yogurt , low –or fat free cottage cheese
3)
BROTH –BASED SOUP – vegetable – based soups ,
soups with chicken or tomato broth ,
tomato soups (without cream )
4)
WHOLE GRAIN – brown rice , whole wheat bread ,
whole wheat pastas , popcorn
5)
LEGUMES (beans and peas ) – black red kidney and
pinto beans (without added fat ) , green peas , black –eyed peas
6)
LEAN MEAT POULTRY AND FISH – grilled salmon ,
chicken (breast without skin ) , ground beef (lean or extra lean )
FOOD TO AVOID –RICH IN CALORIE
1)FRIED FOODS –Eggs fried in butter , fried vegetables , French
fries
2)FATTY CUTS OF MEAT – bacon brisket , ground beef ( regular
)
3)FULL-FAT MILK PRODUCTS – full fat milk cheese , full fat
ice cream , whole milk
4) DRY SNACK FOODS – crackers or pretzels , cookies , chips
, dried fruits
5)HIGH –FAT AND HIGHER SUGAR FOODS – croissants ,margarine
,shortening and butter , doughnuts , candy bars cakes and pastries
HEALTH DIETARY GUIDELINES
1)
Follow health eating pattern – it help support a
healthy body weight and reduce the risk of chronic diseases .A healthy eating
pattern must include : fruits , vegetables , protein , dairy ,grains and oil
.It must limit : added sugar , sodium , saturated fats and trans fats
2)
Focus on variety ,nutrient density – choose
variety of nutrient dense products such as whole grain bread , apples and
grapes , fat free milk , mayonnaise , Walnuts
, lettuce and celery
3)
Limit calorie from added sugars and saturated
fats and reduce sodium intake , limit :soft drinks , chips and burger
4)
Replace typical food beverages with more
nutrient –dense options
5)
Vegetables , fruits and whole grains should take
up the largest portion of your plate .if they do not , use legumes , steamed
broccoli ,asparagus , greens –this will reduce the total calorie in your meal
without reducing the amount of food you eat
6)
Choose whole fruits instead of soft drinks ,
canned or frozen fruits and vegetables are good options when fresh produce is
not available
Healthy exercising
Brisk walking is required – 10000 steps per day every day is
essential for everyone to stay fit and reduce healthy related conditions , it
also ensures personal fitness
USING PHYSICAL ACTIVITIES TO LOSE 20KG WEIGHT IN 10 DAYS
1) Do some physical activities per day every day ,physical
activities help you burn more calories –the more calories you burn ,the more
weight and fats you lose
2) Do not sit around for over an hour .Enzymes that break
down fat go on a break too
3)Do some high –intensity workouts (anaerobic
exercises)-sprint for about 100 meters then walk to your starting point and
repeat the process several times ,this help you burn more calories and fats
.You can do this 10 times a day everyday
Making use of all these tips per day every day for about 10
days may help you lose 20KG WEIGHT .Remember to take in normal calories per day
,eat healthy food and also combine some physical activities as outlined and it will help you lose the amount of
weight you want
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