Drink two high protein, low carb shakes a day with fiber and omega-3s added. Boost your shake with veggies or fruit. Have three other meals (snacks) a day. Keep your calorie intake to about 500 less per day than your break-even calorie level and you'll lose about one pound of fat a week.
Two Shakes-a-Day Diet Plan -- Lose weight and keep it off - Nutrition ...
Weight loss, is based on caloric intake versus caloric burn.
If you burn more then you take in, your deficit will result in the body using stored energy in the way of FAT. The more lean muscle you gain, the more your body needs to burn to fill the deficit (metabolism increase).
In the past year I have LOST 30 pounds. Now, while that doesn't sound like a lot what I really lost in fat was close to 50 pounds, but I have increased my lean muscle mass (muscle weighs more, but increases metabolism). The result is 4 inches off my waist (where most of my fat was), more energy and a higher metabolism . . . Means I can increase my caloric intake.
Add an activity like walking a couple miles (to start) to help add to your caloric burn. Protein shakes are better for if you want to gain Lean muscle mass (Break down the muscle working out and build it up denser with extra protein) . . . If you are not doing much to NEED the extra protein, the then the extra protein will go to hair and fingernails.
Rooster has some great guidelines the shakes, but remember . . . All that EXTRA protein will make for nice long mane and stronger fingernails if your body cannot use it to build lean muscle . . .
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