Physical Fitness & Weight Loss Challenge
Week # 10 - Zig Zag Diet Technique
Welcome to week # 10!
The theme for this week is to learn about Zig-Zag diet technique that can help you increase caloric deficit without triggering the starvation response.
Setting Realistic Weight Loss Goals
Starting this week, we are going to focus more on the weight loss part of the challenge.
Now that you've established a strong foundation for exercise and healthy lifestyle changes, you are in a great position to set some realistic weight loss goals going forward.
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Zig Zag Diet Technique
The zig-zag diet technique helps you reduce your caloric intake in a controlled way without triggering the starvation response.
The idea is to reduce your caloric intake by a small amount (about 20%) every other meal on every other day.
It's called zig-zag because you reduce your calories on one meal (zig) and then go back to normal (zag) for the following meal.
You follow the same process at the day level as well. One day you follow the zig-zag pattern as you eat, the next day you eat normally for the entire day.
Let's look at an example.
Say you select Monday, Wednesday and Friday to be your zig days.
On these days, you are going to reduce your calories for every other meal by a small amount (20%).
For example, on Monday, you would eat your breakfast normally, then cut back a bit on your next meal, then normal for the meal after that, then cut back again, and so on.
Instead of eating a yogurt and an apple as a snack, you could just eat the yogurt and skip the apple. Instead of eating a sandwich and a salad for lunch, just eat the sandwich.
Don't skip any of your meals, just reduce the calories (or portions) by about 20%.
Then go back to normal on the next meal.
Then zig again on the meal after that.
Remember that you might be a bit hungrier than normal, so don't overcompensate and eat too much on the next meal because that would defeat the whole purpose.
This is just one strategy you can use to help you accelerate the weight loss process without having to starve yourself. You should continue to follow all your other exercise and diet changes that you've been making over the past 9 weeks.
Give it a try and experiment to find a pattern that will work for you.
When to Use Zig-Zag Diet Technique
The Zig-Zag diet technique is useful to shake things up if you hit a plateau, or if you need a short-term boost in your weight loss.
It's not meant to be a long-term diet solution, it's just one more tool in your arsenal to use as needed.
Another use of this technique is to get back on track after a setback in your progress.
Over the long-term, you want to rely on your exercise routine and healthy eating habits to help you maintain your weight loss.
Weekly Goals - Week # 10
Start by picking your reward for this week and writing it down on your scorecard.
Intensity Level IV
For Tae Bo, Intensity level IV corresponds to the Advanced Tae Bo workout (dark blue) tape at full speed. You should also consider using some of the other workout videos (Sharon Mann or Tracy Mallett) for variety.
For walking, Intensity level IV corresponds to a pace of 140 steps per minute.
Goal # 1 - Exercise Goals
Here are the exercise goals for week # 10 (EG10):
Advanced Track
Workout One
Days 1-6: 2 minutes warm-up + 8 minutes Level III + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 4 resistance exercises + CD
Day 2, 4, 6: 2 minute warm-up + 8 minutes Level III + CD
Workout Three
Days 1-6: 2 minutes warm-up + 4 minutes Level IV + CD
Moderate Track
Workout One
Days 1-6: 2 minutes warm-up + 8 minute Level III + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 3 resistance exercises + CD
Day 2, 4, 6: 2 minutes warm-up + 8 minute Level III + CD
Easy Track
Workout One
Days 1-6: 4 minutes warm-up + 12 minutes Level II + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 2 resistance exercises + CD
Day 2, 4, 6: 4 minutes warm-up + 2 minutes Level II + CD
Day 7 is your rest day on all tracks.
Remember to check the box in your scorecard when you complete each day... and keep going strong!
Goal # 2 - Continue measuring your weight daily
Continue to weigh yourself every morning at the same time. You don't have to keep track, this is just something that you are going to monitor yourself.
Goal # 3 - Zig-zag diet
Experiment with a light zig-zag diet this week to see how it feels and how your body responds to it.
P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.
This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.