Are you overweight and wondering how to shed those extra pounds? In this article, you will be taught how to lose weight using the Subway diet method created by Jared Fogle, so you too can get its amazing results.
Steps
Step 1. Consult a doctor or dietician before starting any diet
This diet was not designed for those people who only need to lose a few pounds.
Step 2. Read the Subway restaurant nutrition guide and find out about the nutritional values contained in their sandwiches
Step 3. Do not add any type of topping to your sandwiches as you will only gain unnecessary calories that you don't need
Also, try to avoid high-fat sandwiches and choose low-calorie ones, such as turkey, ham, or vegetarian sandwiches.
Step 4. Burn more calories than you take in
It is advisable to limit the number of calories ingested from 1000 to 1300 per day!
Step 5. Eat healthy foods like fruit
Fruits, such as banana or apple, are a great help if you have a lot of pounds to shed. Also try to drink plenty of water.
Step 6. Do some cardiovascular exercises
Mountain biking, swimming, running, or even a simple walk will help you burn calories. Try to devote at least three hours a day to physical activity. You don't need to train for three hours straight. You can do sessions of thirty minutes each. If you don't have time to go to the gym, you can choose to walk instead of using the machine. This way you will keep fit as you go about your daily activities.
Step 7. Repeat all these steps for about a month
To keep yourself motivated, record your starting weight in a journal and check it once every thirty days. If you follow these instructions to the letter, you should see results.
Step 8. Don't expect to see results after a few days
Avoid weighing yourself on the scale continuously to see how much weight you have lost, because you would end up being disappointed and discouraged.
Advice
- Don't check your weight every day. You would end up going crazy. Give the diet time to work and do not weigh yourself more frequently than once a week (seven days), although it is recommended that you do this once a month (thirty days).
- Keep yourself motivated.
- Forget about junk food (chips, pizza, candy, hamburgers, burritos, tacos and other junk) and industrial drinks (for example carbonated / sugary ones - even dietary ones, coffee, energy drinks or any type of drink that is not suitable for aid to the organism).
- Don't forget to drink plenty of water. Even when you're not exercising, you always need to stay hydrated.
- Physical activity is the secret to losing weight, but only if you don't eat too much.
- When choosing the type of bread for your Subway sandwich, try choosing white bread or wholemeal bread. Oat and honey bread, cornmeal dusted ciabatta, and herb and cheese bread contain more calories.
- Your body needs small amounts of sugar, so I recommend that you eat low calorie yogurt or any low calorie snack that contains only a small amount of sugar.
Warnings
- This article is not intended to replace the advice of a doctor. It is advisable to consult a doctor or dietician if the weight problem may be caused by any medical conditions.
- This diet is not suitable for those people who are only slightly overweight. Dieting and trying to lose weight just because you "feel" fat is not healthy.
