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20 calories per day
Dr. Phil has a new diet plan called the 20/20 diet.The plan was designed to help you lose weight by focusing on certain foods that will keep you satisfied longer.These foods are supposed to help burn calories in your body.A detailed book with information on the types of foods allowed, the specific diet phases, recipes and emotional eating tips is included in the 20/20 diet.In the long-term, this diet becomes a well-balanced plan that focuses on managing your weight, incorporating physical activity, and improving your relationship with food, even though it starts out restrictive and specific.
Step 1: Talk to your doctor.
Before you start a diet, talk to your doctor.They can give you guidance on whether or not this program is appropriate for you.Discuss your desire to lose weight with your doctor.Bring the book, recipes and food lists with you to your doctor's office.The initial phase of the 20/20 diet is restrictive and can be viewed as a well-balanced diet.Discuss this phase of the diet with your doctor to see if he thinks it's safe for you.Ask your doctor if he has additional guidance, advice or resources for you on safe and healthy weight loss.
Step 2: Write your grocery list down.
The initial phases of the 20/20 diet are fairly specific.Write out your meal plan and grocery list to make it easier to transition to this diet.Review the allowed foods for the phase you're following.Review the recipes that incorporate the allowed foods.To make your meal plan, take a calendar or date book and write in what you plan to eat for breakfast, lunch, dinner and any planned snacks.For a week at a time.Write up a grocery list after you review your meal plan.This will prevent you from buying things you don't need in the grocery store.
Step 3: Your exercise schedule should be set up.
Dr. Phil suggests setting up an exercise schedule in addition to following a specific eating plan.He gives details on the diet to help you lose weight.Getting clearance from your doctor is the first thing to do.This is a general safety practice that the diet recommends.You should make sure that exercise is appropriate for you.Consider joining an exercise program at a gym, working with a personal trainer, buying some fitness DVDs or watching them for free online, or just start walking for 30 minutes every day.You can ask a trainer to help you with this, as you become more familiar with which exercises you enjoy.It should be the same as your meal plan.Write down what type of exercise you want to do and how long it will take.It's recommended to increase your steps and endurance in phase one.If you haven't been active recently, this is important.If you're in good shape, Dr. Phil suggests starting the 30 second exercise plan.You do 30 second bursts of very high-intensity activity alternating with lower intensity exercises here.
Step 4: The 20/20 app is available for download.
There is an app that you can download to your phone or computer.This extra resource may prove to be useful.The app is available for both phones.It is free to install with both.The app provides a lot of the same information as the book, but the sources are less robust.Information on phases, lists of allowed foods and a variety of recipes can be found on the app.The recommended exercises can be found in the app.
Step 5: Phase one is the first step in weight loss.
The first phase of the 20/20 diet is called the "five day boost" phase.The goal is to kick start your weight loss.The boost phase is the most restrictive part of the diet.There are a few foods that can be eaten at this time.Whole foods are naturally lower inCarbohydrates and are not processed.Pick out the foods that are allowed during this phase.They include coconut oil, green tea, mustard, olive oil and almonds.You need to eat four meals a day during the kick start phase.A meal plan will help you stick to your schedule.There are recipes in the book for this phase.
Step 6: Phase two will include new foods.
The "five day sustain" phase is the second phase after the boost phase.You're able to eat a wider variety of foods now that you've lost some weight.There are additional foods that you can eat in phase two, but you need to stick with your current eating plan.Aim to have four meals a day.Chicken breast, tuna, oats, brown rice, carrots, tomatoes, mushrooms, cashews, and blueberries can be added to the approved 20 foods.You still need to include two of the original 20 approved foods if you want to add some of these new foods.This will help you continue your weight loss.You can add two "sensible splurges" each week during the second phase.These splurges need to total no more than 100 calories.
Step 7: Continue the weight loss with the third phase.
The 20 day attain phase is similar to phase two.Adding in more foods will help you reach your goal weight.You can add in more foods in the last phase of the diet.Black beans, mushrooms, potatoes, and cauliflower are included.They are low in calories and have a lot ofCarbohydrate rich foods.The eating plan stays the same.You can still include the two "sensible splurges" for 100 calories each if you aim for four meals about four hours apart.
Step 8: Determine whether you need to lose more weight.
After the first three phases, you probably will have lost a significant amount of weight, but you have to decide whether or not to continue with further weight loss.After phase three comes to an end, the 20/20 diet recommends that you evaluate your weight.Do you still want to lose weight?Are you happy with your weight loss?If you want to lose more weight, you should restart from phase one and go through all three phases again.Continue this sequence until you hit your goal weight.You can transition to phase four if you're content with your weight loss.
Step 9: Start with phase four.
The maintenance phase is the last phase of the diet.The habits and eating patterns you've adopted shouldn't change in this final phase.The best way to prevent you from regaining the weight is to stay in phase three for a long time.You are encouraged to try new recipes and monitor your diet in order to stay on track with the four meals daily.Maintaining your relationship with food and managing your desires to eat is an important phase of maintenance.
Step 10: Continue your exercise routine.
When you hit your goal weight after following the 20/20 diet, there are many lifestyle habits that you need to continue in order to maintain that weight.Regular and consistent physical activity is one of the things.Regular physical activity is one of the best ways to maintain a healthy weight.Most health professionals recommend that you include at least 150 minutes of cardiovascular activity each week.One to two days of strength training are included.You can try the 20/20 diet's high-intensity interval training program, running, walking, using the elliptical, hiking, dancing or taking a spin class.Lift weights or take a yoga class for resistance training.
Step 11: Moderate your activities.
When they increase how much they snack or cheat, it's a mistake.A lot of this behavior can cause weight regain.The 20/20 diet emphasizes that you should keep an eye on your spending.Make sure you stay accountable to the two sensible splurges because they allow you two long-term.During the maintenance phase, you may want to keep a food journal.This can help you plan out your spending so that you don't spend too much.If you notice some weight regain, it's a good idea to look at the amount of money you've been spending.
Step 12: The guidelines for emotional eating on the 20/20 diet should be reviewed.
The emphasis on emotional eating and relationship with food is unique to the 20/20 diet.It suggests that you work on controlling your cravings and desires to eat when you're upset.Your emotions play a big part in how much you eat and what you choose to eat, according to the 20/20 diet.You have to be aware of this so you don't fall into old habits.This aspect of your weight loss can be managed with the help of the book associated with this diet.If you have a craving for junk food, try drinking a glass of water and walking to distract yourself.You could brush your teeth, which will help support your oral health.).
Step 13: You should weigh yourself frequently.
It is recommended that you weigh yourself regularly and track your weight long-term in addition to regular exercise and a sensible eating plan.When you weigh in regularly and keep track of your weight, you're more likely to lose weight and have a better time maintaining it.Try to get on the scale once a week.Weighing daily doesn't reflect an accurate overall trend since day to day fluctuations in weight are common.To see what's causing your weight gain, revisit your exercise schedule and food journal.To get your weight to go back down, you'll need to change what you eat.