To lose 25 pounds, you must burn 87,500 calories more than you consume, since one pound of fat equals 3,500 calories. To achieve this in eight weeks, you’ll need to — on average — create a deficit of 1,562 calories every day.
For many people, this isn’t a realistic goal. People of average size who are moderately active burn between 1,800 and 2,800 calories a day. If you are on the very upper end of that range, you could reduce your intake by 1,562 calories daily and still get the minimal 1,200 calories required for nutritional adequacy. But if you’re on the lower end of the caloric intake, then a 1,562 calorie deficit puts you below the minimum required calorie intake.
Diets that allow you fewer than 1,200 calories a day often lead to feelings of extreme deprivation, and they may stall your metabolism and may result in a loss of valuable muscle. To determine your daily calorie burn, consult with your doctor or use an online calculator that takes into account your size, age, gender and activity level.
Everyone who is trying to build muscle and / or lose bodyfat should supplement their diet with protein. It is very hard
to get enough protein in your diet through food alone. A high protein diet raises your metabolism, allowing you to
burn more fat, it doesn’t cause water retention like a high carb diet can, and protein will satisfy your appetite more and
make you feel less hungry. As well, protein supplies the nutrients needed to build lean muscle and increase your
At your size you should be aiming to eat 300 grams of protein per day. Protein supplements will make it a lot easier
and cheaper to eat this much protein per day. I personally use Optimum Nutrition Whey Protein because it is cheaper
then the other brands and it is very good quality. I use this just like any other protein food. For example, you could
have 3 chicken breasts and you would get approx. 60 grams of protein. Or you could have 3 scoops of protein powder
and get 60 grams of protein. One is not really better then the other, except protein drinks are much more convenient
and cheaper then most high protein foods. I usually have 3 high protein food meals per day and 3 protein drinks per
So To Lose 20 Lbs.
You’ll eat 2 RAW fruits &/or veggies before each meal OR simply drink at least 8oz of V8 & then…
You’ll eat a 0-to-300 calorie meal.
You’ll eat up to 4 meals a day & you can optionally use an intermittent fasting schedule to lose weight faster.
You’ll do this workout plan