2 week diet and exercise plans

Written by brian hill
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2 week diet and exercise plans
Exercise aids weight loss. (Michael Hitoshi/Lifesize/Getty Images)

Many diets such as the Fat Smash Diet, South Beach Diet and Flavour Factor Diet start with an introductory phase of about two weeks. A healthy woman of average height and weight and moderate activity level requires about 2,000 calories per day to maintain her current weight level. The Cleveland Clinic, rated No. 1 heart health care in 2009 by "U.S. News And World Report," recommends a safe weight loss of 0.4 to 0.9kg (1 to 2 lbs) per week. Cutting calories and increasing exercise gets the first two weeks off to a good start.

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Advantages

Two weeks is a reasonable length of time to lose from 2.2 to 2.7kg (5 to 6 lb) for a special event, such as an upcoming school reunion. Adding an exercise period of 30 to 60 minutes per day will lead to additional weight loss as well. That's a bit more than the recommended weight loss of 1.8kg (4 lb), but some water weight will be lost because of the changes in eating habits.

Disadvantages

Two weeks isn't quite enough time to adjust to a new healthy eating and exercise pattern. According to Ian Newby-Clark, psychologist at the University of Guelph in his article "Creatures of Habit" for Psychology Today, the longer a bad habit has been entrenched the longer it will take to replace it.

Warning

Any radical change in exercise could lead to problems beyond tired muscles. See your doctor if you're embarking on a significant activity level change. Relying on a fad diet may result in nutritional deficiencies. A severely restricted diet becomes boring. Once the diet has ended, the tendency may be to overeat the previously forbidden foods.

Challenges

Finding the time to exercise is a challenge. Most sources recommend 30 minutes of exercise five times per week. The good news is that the 30 minutes can be broken up into three 10-minute segments, which sometimes makes it a little easier to fit into a busy schedule. If you're the only one on the diet programme, it's difficult to make meals for everyone else in your family and not eat them - or to watch others eat whatever they like while you can't. Perhaps you can convince a family member to join you so you can support and encourage each other.

Results

Exercise does increase weight loss. A study conducted by Tufts University researcher Miriam Nelson, published in her book "Strong Women Stay Slim," demonstrated that women who followed a weight-training program and a weight loss diet lost 44 per cent more fat than those who only dieted. In another study, Pamela Dyson of the University of Oxford concludes that lifestyle interventions including exercise have a moderate effect on weight loss.

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