Healthy eating is the base of losing weight in a healthy manner. You see, the main reason to why people gain weight is the unhealthy eating pattern they follow. Once you switch your eating pattern from unhealthy to healthy ones than there is no reason why you can’t lose weight. However, in order to lose weight, you just cannot start eating anything which is considered healthy. A perfect diet plan is necessary for losing weight and achieving the desired results.
No matter how healthy you eat, you won’t get the desired results until and unless you know how much to eat, when to eat, what to avoid and etc. You see, these are core aspects of a complete diet plan. Eating healthy is one thing and losing weight by eating healthy is another. You need to have all the information about the things you’re consuming for the purpose of losing weight.
The basic science behind this phenomenon is providing a diet plan that can boost metabolism so that your body starts to digest the food in a more efficient way. Weak or slowed metabolism is a key reason behind people put on so much weight or fail while trying to lose.
Another thing that makes this program different from the others is that is not just like another crash diet, which you can follow for a while and witness good results and after a while, you put on the weight again. No, this is not the case here. Here you have all the information available for losing weight and fat as well as maintaining a healthy body after achieving your weight loss goal.
To close the things out, this is something which is aiding tons of people who have failed to lose weight or are unable to find a perfect solution for weight loss. However, one thing needs to be added here, it’s a complete phenomenon so it comes with a complete set of exercises, guidelines, motivation tips you need for losing weight. Your appearance matters the most, so begin your weight loss journey and live a healthy lifestyle.
DON’T DIET. Eat responsibly for the weight you prefer to be. That’s about 13 to 14 calories per pound preferred body weight (or 28 to 30 calories per kg). [Ex. if your desired weight is 130 pound, you can eat about 1600 to 1700 calories a day]. Eating for your desired weight won’t supply enough calories to maintain your current higher weight, so you will lose gradually, with an eating lifestyle you can reasonably sustain forever.
Make changes gradually. Pick an easy change from the suggestions below, and do it for a week. Then add another change, each week adding another change until your lifestyle is healthier.
Pay attention to what you’re eating. Weight gain is usually gradual because people don’t notice the nibbles here and there: a couple of extra cookies a day, say – 100 calories – will add up to a pound of weight in 35 days.
NO sugary beverages like soda, energy drinks, (or even juice, beyond half cup or so). Minimize alcohol.
Junk food (chips, desserts, cookies, candy, etc.) should be rare. Save them for special occasions, which is not every weekend. Don’t even bring it in the house: if others object, this is a healthy change the whole family should be making. If it’s not available, you’ll eat something else.
Eat only when you are hungry. Appetite is not hunger. Don’t eat for boredom, stress, sleepiness, etc. Just don’t.
Fruits/vegetables are a minimum of 3 to 5 servings a day, and more is great. Have bowls of fruit on the counter instead of cookie jars. When you open the fridge, pre-cut veggies should be clearly visible and easy to grab.
Choose small portions of nuts, seeds, granola for portable snacks {a tablespoon or two). They are not low-cal but are filling and nutrient dense. Prepare several baggies of them, ready to grab in the morning to take along: moderate handful size portions. If you have insulated lunch bags, you can bring low-fat yogurt, cheese sticks, hard cooked eggs.
No double portions, except the veggies. Don’t be afraid to the season, saute, or stir-fry the veggies to improve their palatability: oil is not the demon it uses to be, and salt is OK unless you have salt-sensitive blood pressure.
Fruit for dessert.
Only 3 to 5 servings of grain-carbs per day, half cup portions, and choose high fiber. No sugar-candy cereal, or platefuls of pasta. Brown rice, whole wheat pasta, high fiber bread are good choices. Read the labels: I consider a minimum of 5 gm fiber per serving to be adequate, and higher amounts are easy to find.
You shouldn’t have to count calories. But if you want to start your changes by tracking your foods, calories, and portions for a week or more, you will have a general idea of where you’re starting from. Likewise, after several weeks of adding changes, you could repeat your assessment, to see the difference and to check if you are meeting your target calories. It is also possible that you will discover when counting calories, that the calculations I gave above don’t work for you. They are a rough start. If the lower figures of the ranges I gave are not translating to weight loss, drop a few hundred calories more, and reassess in a few weeks.
