Hi Zoriana (beautiful name btw.). In many cases, initial weight loss is mostly due to higher water loss and the body cleaning out… not to say that you haven’t lost fat, but perhaps not 9 pounds. Loosing 5 pounds in two weeks makes much more sense and is also healthier. It’s fine to have a little bread, however, I would recommend you get your hands on sprouted whole grain bread and limit your portion size too. You may add more whole rice, sweet potatoes and oats/quinoa into you diet instead! Always try to incorporate more whole foods & less processed and package products into your diet 😉
I don’t like to categorize food as good or bad… so in my opinion, everything is allowed. However, if you want to fuel your body with REAL FOOD, I wouldn’t recommend eating miracle whip and mayo (unless it’s homemade) during your 7-day shred!
Males do have some advantages when it comes to fat loss, which is why they tend to get leaner faster than you do. With the following tips you can make adjustments to your approach and realize fat loss success.
While there is no lack of diets available today, finding diet plans for women that really provide results can be difficult. While you want to lose weight, you want to make sure you’re losing that weight for good. The last thing you want is to lose a few pounds, just to gain them back in a few weeks. For this reason, it’s important to look for diets that work. Women often have special concerns when choosing a diet plan, since a women’s body is so different from a man’s body. To help you find a woman friendly diet that really provides results, here are a few important tips to keep in mind.
You can look for low-fat, low-sugar “dessert” type foods, including those that use stevia. And to keep a plan like this from becoming too bland, use seasonings. They add very few calories to your meal.
Most women consume half of their daily calories from carbs, according to the Centers for Disease Control and Prevention, or CDC. Cutting out 30 grams of carbs daily would decrease your calorie intake by about 120 calories.
“The American Heart Association recommends that men eat less than 36 grams of added sugar and that women consume less than 24 grams. However, for optimal weight loss, I tell my male clients to consume less than 20 grams of sugar per day and I tell the women to consume less than 15 grams.The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings. Cut the sugar, lose the regain your health and life.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS
Still, your nutrition plan should be based upon how many calories you need each day to fuel your body. Because we know that fat loss occurs when you use more calories than you take in, it’s smart to know how many calories you’re eating and using each day.
A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn’t get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?
The rankings come from an expert panel of the country’s top nutritionists, dietary consultants and physicians, which evaluated 40 different diets across nine categories. The categories included ease of compliance, likelihood of short- and long-term weight loss, and effectiveness against chronic conditions like heart disease and diabetes.
You can also play up your weight loss results through your styling choices. Use a belt to draw attention to your increasingly-defined waist, and play up your best assets with bright colors; for example, show off toned gams with candy-colored denim or a printed skirt. Minimize any “trouble zones” with darker colors; for example, a darker top can visually slim your waist and upper body, while dark pants or a skirt can streamline generously proportioned hips.