12 Week Weight Loss Exercise and Diet Program
Week 01 | Week 02 | Week 03 | Week 04 | Week 05 | Week 06
Week 07 | Week 08 | Week 09 | Week 10 | Week 11 | Week 12
Week 07 | Week 08 | Week 09 | Week 10 | Week 11 | Week 12
Week 03 - Dump the Junk
Welcome to week 03! This week we are going to focus on dumping the junk food and curving your cravings. Junk food is super convenient and tastes great, but it is causing your body to store fat and draining your budget. If you have already given up junk food, great! Keep going with weeks 01 and 02, and move ahead to week 04! However, if you have yet to conquer the candy crave, or if you would just like to know how to trick your body into thinking it is fuller without adding extra calories, please continue onward with week 03!
Days 1-6
We are seem to crave sweets and oil-, grease-, or butter-saturated food items (usually with high amounts of salt), and, though we know they are not good for us (sweets are made of simple carbohydrates and store as fat in our body, oil, grease, and butter are all fatty, and salt increase our blood pressure and causes us to retain water, which blocks the body from expelling harmful substances through sweat) we still seem to indulge in these not-so-good-but-taste-so-good "treats."
We are going to start day one off right and just cut the "treats" out completely. Cold turkey. However, we are going to replace them with healthful, low calorie alternatives! If you are on a tight budget (like my wife and I), I suggest seeing if there is an ALDI's (or other low-priced) grocery store near you. ALDI's is my personal preference, but the main thing will be the ability to get fresh produce at a reasonable price.
To curve cravings and eat wonderful tasting, low calorie snacks, fruit is a wonderful choice! Fruit is sweet and goes great with water (usually other "treat" items leave you wanting something fatty, sugary, or salty in nature -- it is a vicious cycle). Fruit is also generally high in fiber, high in vitamins, and has wonderful plant cells. If you are able, I suggest drinking water before and after eating a fruit snack, if you are trying to lose weight. Sometimes the water alone will be enough and you will have just saved yourself some calories. But, when it is not and your appetite is still going strong, reach for some fresh fruit (not dried, if possible -- dried fruit is a better alternative to candy, but it is still really high in just-sitting-there sugar). The fruit has fiber, which helps with digestion. Fruit has vitamins, which help with things like immunity and/or skin health. And fruit is a plant. Plant cells for curving appetite because they (along with the fiber) can swell and take on a tremendous amount of water! This is why plants stand up straight and tall after they are watered (the cells swell and get hard, making the plant stand nice and tall). This means that when the fruit is in your stomach, you will have plant cells and fiber swelling with the water that you drink before and after, which will create a full-feeling in your stomach without adding extra calories or sugar to the fruit! It is also giving you the benefits of the vitamins in the fruit itself! It is a great way to eat and lose fat!
Head to week 04 >
Days 1-6
We are seem to crave sweets and oil-, grease-, or butter-saturated food items (usually with high amounts of salt), and, though we know they are not good for us (sweets are made of simple carbohydrates and store as fat in our body, oil, grease, and butter are all fatty, and salt increase our blood pressure and causes us to retain water, which blocks the body from expelling harmful substances through sweat) we still seem to indulge in these not-so-good-but-taste-so-good "treats."
We are going to start day one off right and just cut the "treats" out completely. Cold turkey. However, we are going to replace them with healthful, low calorie alternatives! If you are on a tight budget (like my wife and I), I suggest seeing if there is an ALDI's (or other low-priced) grocery store near you. ALDI's is my personal preference, but the main thing will be the ability to get fresh produce at a reasonable price.
To curve cravings and eat wonderful tasting, low calorie snacks, fruit is a wonderful choice! Fruit is sweet and goes great with water (usually other "treat" items leave you wanting something fatty, sugary, or salty in nature -- it is a vicious cycle). Fruit is also generally high in fiber, high in vitamins, and has wonderful plant cells. If you are able, I suggest drinking water before and after eating a fruit snack, if you are trying to lose weight. Sometimes the water alone will be enough and you will have just saved yourself some calories. But, when it is not and your appetite is still going strong, reach for some fresh fruit (not dried, if possible -- dried fruit is a better alternative to candy, but it is still really high in just-sitting-there sugar). The fruit has fiber, which helps with digestion. Fruit has vitamins, which help with things like immunity and/or skin health. And fruit is a plant. Plant cells for curving appetite because they (along with the fiber) can swell and take on a tremendous amount of water! This is why plants stand up straight and tall after they are watered (the cells swell and get hard, making the plant stand nice and tall). This means that when the fruit is in your stomach, you will have plant cells and fiber swelling with the water that you drink before and after, which will create a full-feeling in your stomach without adding extra calories or sugar to the fruit! It is also giving you the benefits of the vitamins in the fruit itself! It is a great way to eat and lose fat!
Head to week 04 >