Follow this diet and exercise plan and you will lose lots of weight in a relatively short amount of time.
According to the Centers for Disease Control and Prevention “During the past 20 years there has been a dramatic increase in obesity in the United States.”
The United States is no doubt a country overpopulated with people who have weight issues; it is a standard to see people who are over-weight.
There are many reasons why this is the case, to begin with the easy availability of food, and the high costs of foods that lead lower-income families to eat unhealthy foods which are usually cheaper.
The truth is that the strength to turn our lives around is in our hands, in each individual’s exercise and food choices.
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How to Lose up-to 60 Pounds in 8 months
This exercise and diet plan is a result of my own struggle with obesity and my decision to share it a result of my desire to help others who want to change their lives and lose weight.
What is difference between this plan and the million other diet plans out there? This plan is based on you and controlled by you, it takes your effort and it does not promise an easy way to lose weight.
Weight Loss Plan
Diet and Exercise.
This is up to you, but some tips to follow are:
- Eat at least two portions of white, non-oily fish every week
- Eat up-to 2 portions of oily fish a month (examples: salmon, trout, tuna, sardines, etc)
- Eat no more than 3 grams of salt per week
- Eat lots of vegetables, no limit, whenever you can and as much as you want
- Eat from 3-5 portions of fruit daily
- If you eat starch remember that it should not make up more than 1/3 of your meal
- Reduce your intake of saturated fat, but remember that you can’t completely eliminate oil from your diet as you need its nutrients.
- Try to not use oil to make your foods every day instead use a non-fat, non-butter spray to replace oil.
- Drink lots of water.
- Have at least 4 meals a day so that you don’t damage your stomach from being long periods of time without food.
- Eat lots of chicken but reduce your intake of red meats and pork.
- Don’t eat more calories than you burn.
Sit down and write a meal plan, this will just be for the first few months after that you will be better able to automatically make good meal decisions, remember this is a lifestyle not a temporary diet.
- Your meal plan should include: breakfast, snack, lunch, snack, dinner and possibly another snack, this can be adapted to your lifestyle and the times that you have for eating during the day.
- When you sit down to write out your plan remember to incorporate the previous tips and take into account your daily calorie intake.
- You should figure out how many calories your body can consume in order to lose weight, there are many sites online that can help you figure this out.
Are there any sports that you enjoy? Engaging in athletic abilities is a great place to start. Engage in these activities as often as possible, remember you must exercise at least 4 days a week.
If you are not the athletic type then look around to see what are your options, would you be willing to attend a gym? or would you rather work out at home?
Whatever your plan, whether it is practicing sports, going to the gym, or working out at home, you must stick to it.
It is important that you maintain an exercise routine. You can begin by exercising at least 30 minutes each day, 5 days a week and then you can increase your workout time and decrease or maintain your workout days, to accommodate your needs.
A good source for balanced workouts are professional workout routines from at-home exercise machines or videos.
They are good because you get the guidance of a professional without having to pay an exorbitant price and because they tend to be a pretty well-balanced and complete workout routine. All you have to do is stick to it.
Keeping the Weight Off
When dieting to lose weight the most important thing to remember is that what we call dieting should really just be a lifestyle of healthy food choices, this is the only way to remain healthy and good looking after you have lost the weight.
If you follow this plan you will lose weight but keeping it off takes your effort and dedication, it takes your commitment to change.
Some Tips to Maintain Your Weight Loss
- Don’t go back to your unhealthy eating habits.
- Don’t stop exercising.
- Change your meal plan if the one you have is not working.
- Seek professional aid if you feel that you are to weak to keep doing it on your own.
- Remember how hard it was to get to where you are.
- Realize that a moment of pleasure from eating is not worth your happiness and health.
But most of all remember that you can do it!