While abs are indeed strengthened in the gym, they’re actually made in the kitchen.
A bad diet is worse than bad training because there are so many detrimental factors for poor nutrition.
The question now is, can you lose weight without any exercise?
Actually, yes, especially for women.
The thing with the human body is that it’s quite special but at the same time also simple.
To lose weight, you need to create a caloric deficit, which means burning more calories than you consume.
According to fitness experts, give it 8 weeks to “feel” the difference but wait for 12 weeks to “see” the difference.
In this video, we will be going through the three stages of the plan, so keep watching.
Without further ado, here are some tips for the perfect 12-week diet plan according to a doctor.
Stage one (Week 1 and Week 2)
In the first two weeks, you’ll need to work on resetting your metabolism by increasing the amount of protein you consume.
As you already know, protein promotes muscle growth and repair, and more importantly, it fuels the body to burn fat.
This is because it’s a macronutrient that slows down digestion, thus, keeping you full for longer.
Limit calorie intake between 1,200 and 1,500
Do 10,000 steps a day
Get healthy fats around 100 calories
Eat lean proteins say, 800 calories
Stay away from dairy and processed products
Drink tons of water
Aim for whole foods
Put a 14-hour gap between dinner and breakfast
Stage two (Week 3 to Week 10)
Once you’re passed stage one, you will get to see the real work.
Stage two is about improving your gut health.
This time, you will be adding fiber to your diet.
Coming in the form of veggies, a fiber diet is similar to a keto-like eating plan.
A processed low-carb isn’t the best option, but a real food low-carb diet can help accomplish your plan.
Sugar and carbs can bring adverse effects on our gut bacteria.
As such, a low carb or keto diet should be filled with good gut-improving foods, including fiber from veggies.
Add up to 4 servings of fibrous vegetables to your day (up to 200 calories).
Such foods can be peas, lentils, asparagus, broccoli, and leeks.
Final stage (Week 11 and Week 12)
Then lastly, this stage will prepare you for being able to maintain your fat loss.
Again, you do the previous things you’ve been doing.
However, this time, you will be boosting your fiber intake with fruits and green veggies, and whole-grain carbs.
Fiber is greatly important to our health as it ensures that we don’t go too long without having a poo.
It also fights off heart attacks and strokes.
Moreover, fiber can improve cholesterol and blood sugar levels.
At this point, since you’re incorporating more carbs, say 400 calories, giving you a well-balanced diet.
This time, the rule is to avoid carbs that are packed with sugars.
Rather, go for fibrous, nutrient-dense carbs such as fruits, nuts, brown rice, chickpeas, and sweet potatoes.
This might be a no-exercise weight loss plan, but make sure to follow rule #2 of Stage One, which is to get 10,000 steps a day.
Staying active is essential.
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