Reduce the consumption of refined carbohydrates
Reduce the consumption of refined carbohydrates. Think whole grains, non-starchy vegetables, and beans. Try to avoid sugar (in all its forms, including honey, maple syrup, and high fructose corn syrup). Consume unprocessed carbohydrates from natural foods such as grains, fruits, vegetables, nuts, and beans. Focus on protein and healthy fats Choose lean, high-quality proteins. These protein sources should be legumes (beans, lentils, peas), fish, lean meats, and nuts. Try to consume at least 3 servings of protein per day (1/4 of an egg, 1 ounce of chicken breast, 2 ounces of wild-caught salmon, 1 1/2 ounces of Greek yogurt). Consume healthy fats such as avocados, olive oil, and fatty fish. Try to consume no more than 2 tablespoons of butter per day (1/2 teaspoon of olive oil).
Include protein, fat, and vegetables in your diet
One of the most popular “healthful” low-calorie diets and weight loss plans is the South Beach Diet. The diet incorporates protein, fat, and vegetables in their diet and prescribes weight loss of a whopping eight pounds per week. But, as we mentioned, the South Beach Diet is difficult to follow and not sustainable forever. If you’re a beginner to weight loss and don’t want to wait months and months, there are healthy and sustainable options for you. This week’s meal plan contains a hearty collection of meals that allow for a variety of dietary needs. Each week, we will include specific vegetables and fats in the meal plan so that you can make these foods an integral part of your diet. Sample meal plan for weight loss This week, the meal plan includes five main meals and three snacks.
Get active for at least 30 minutes per day
According to the Centers for Disease Control and Prevention, only half of Americans get enough moderate-to-vigorous exercise on a weekly basis. If you’re not physically active, it’s likely you will gain weight. But, you don’t have to work up a sweat to lose weight. All it takes is a little bit of work, determination, and commitment. You might be thinking, “If only I was able to be more active!” Keep in mind that being active can be as easy as taking the stairs instead of the elevator, jogging up a short flight of stairs instead of taking the elevator, or taking your dog for a walk instead of staying at home. Another way to increase your exercise is to eat your meals at a more active pace.
Drink plenty of water
Why You Need to Drink More Water: Whether you’re following a fasted, vegan, vegetarian, carnivore, paleo, or Paleo diet, you need to drink plenty of water to keep your body hydrated. You’re also likely to sweat more during a workout. That sweat from working out contains nutrients and electrolytes. You should never drink water that contains carbonated drinks, soda, fruit juice, or alcohol. Those drinks contain too much sugar that can compromise your diet. It can also dehydrate you even further. Hydration is so important because it controls your blood sugar. When your blood sugar is low, you can’t lose weight. It also regulates hunger and cravings. And, since water is a natural diuretic, it can also help make you lose weight even faster.