Here is a successful strategy that works long-term and is easy to maintain.
Consider each day of the week as being either a maintenance day or a fat loss day. A maintenance day is when I consume around the same calories as I burn. No weight gained and no weight lost.
A fat loss day is when I consume far fewer calories than I burn.
I like to routinely have 2 maintenance days in a row, followed by 1 fat loss day. A 3 day cycle. Then repeat the cycle over again.
For instance, let’s say that your maintenance calories are approximately 2000 calories per day.
Your recurring 3 day cycle will look like this:
Days 1 and 2: you will eat around 2000 calories each day. These are your maintenance days.
Day 3: you will eat around 500 calories per day. This is your fat loss day.
Then you repeat this 3 day cycle again and again.
You can see an example of this in the picture below. This is a screen shot from my phone that was taken from the calorie tracking app I use called, MyFitnessPal. You can see my 3 day cycle:
(Monday was a fat loss day – that occurred after 2 maintenance days that are not shown in the image)
Tuesday and Wednesday were maintenance days; Thursday was a fat loss day.
Friday and Saturday were maintenance days; Sunday was a fat loss day.
How much will you lose?
The first couple weeks are always the biggest weeks for losing weight on the scale. After the first couple weeks are completed, most people lose between 1/4 to 1 pound each time they do a fat loss day.
So, if you follow this program, you will do two fat loss days in a week, which means you will lose on average between 1/2 to 2 pounds per week. The point to remember is that this is a long-term strategy that works very well.
If you want to understand the difference between a long-term vs short-term strategy. (Read this)
What Should I Eat on My Fat Loss Days?
On your fat loss days – drink a superfood smoothie. When you do low calorie days – it’s important to consume the most nutrition as possible since you aren’t eating as much. This is why we recommend the superfood smoothies on these days.
I personally pick superfood smoothie recipes that contain the most ingredients for appetite suppression. (click here for examples)
Are you a person that wants the details on a healthy fat loss plan explained to you in a 5-minute video? (click here to view video)