When it comes to weight loss, whatever the motivation, whether it be a holiday, office party, New Year’s resolution etc. When aiming to lose 6 pounds in 3 weeks, it’s important to break this down and target 2 pounds per week. The reasons behind this are simple – if the weight loss is greater than 2 pounds per week, you will be losing more muscle than fat.
As I mentioned earlier, consuming less than you use is the key, to lose 2 pounds per week you will need to consume 1000 kcal less than you require every day! When looking at exercise it’s important to take on a programme which suits you, combining aerobic exercise and strength training will help increase calories used per day and also help tone your muscles.
Try and get a quality portion of protein, such as grilled chicken or turkey which is low in fat. Snacks are a great way to keep those cravings at bay and to prevent you from getting over hungry and therefore stop over eating at meal times. The example diets below are broken down into Men and Women and in addition assume 500 kcal burned through exercise each day. All average calorie intakes are calculated using the ONS 2011 census data for average age and weight for men and women. Sport and exercise nutritionist Andrew Shepherd studied Sports and Exercise Science (BSc) and M.Dip Sport and Exercise Science specialising in Nutrition and Physiology at Sheffield Hallam University. After his retirement, he turned his passion to help athletes make the right choices so they can deliver their optimum performance and reach their goals.


I would always recommend a slower weight loss per week than this, however, with for example athletes who need to make weight e.g. Essentially the principle is to create a negative energy balance – use more than you consume. Based on your body weight with no exercise during the day you require approximately 2200 calories (this may vary slightly depending on multiple factors so if just a guide number).
Oz recently reviewed a quick weight loss diet plan which is one of theA quickest way to lose weight 2014. Oz, the diet plan originated from 3 top selling weight loss books that you can get in Amazon.
Oz recommends the followingA low-glycemic vegetables andA probiotic to take for quick weight loss.
The resistance training and creating tone is important, using your muscle will stimulate protein to repair their fibres, this will help reduce the amount of muscle lost during the weight lose period.
Alternatively go with a portion of fish like salmon or mackerel, offering quality protein along with those vital healthy fats and Omega’s. Try and go for homemade or “wholegrain, whole-wheat, or wholefoods” at this point to manage the calories. Whilst studying, Andrew was a full time athlete training and competing with the City of Sheffield Swim Squad at a national and international level. Andy holds a BSc (Hons) in Sport and Exercise Science as well as a M.Dip in Sports and Exercise Science, Sports Nutrition and Physiology.


To create a weight loss of 2 pounds per week I would recommend doing exercise to boost your energy expenditure and make it easier to create a negative energy balance.
By combining the essential facts in these books, the 2014 quick weight loss plan comes out. Due to theA stimulant effects of coffee, drinking too much coffee would lead to increasing in cravings. This is a big challenge, and combining healthy eating and an increase in exercise will make this balance easier. In addition to these qualifications Andrew is also a High Performance Registrant with the SENr. It has been clinically proved that eating artificial sweeteners would cause 70% increase in weight gain compared with people who don’t eat artificial sweeteners. If you do like to drink coffee, it’s better to just drink black coffee moderately without adding sugar.
Make your salad colourful using various leaves, peppers, radish, and don’t be afraid to add a bit of raw vegetable like carrot or some fruit like some thin slices of orange. He works with a number of clubs and organisations across the country providing nutritional advice and support to Junior, World, Olympic, Paralympic and Commonwealth Games athletes.



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