Diet and Fitness Plan to Lose Weight

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Two things come into play when adopting a weight loss plan. You want to consume fewer calories than you can afford to burn and performing physical activities. Most rapid weight loss diets rely on restricting calories to boost weight loss. This isn’t healthy at all. Rapid weight loss diet of all kinds could lead to nutritional deficiencies, lethargy and sometimes even an eating disorder.

Losing weight isn’t just about looking good, it’s about wanting to be healthy. If you want to lose weight, do so in the healthiest way possible. Unfortunately, there is no weight loss program that could provide results overnight. If you’re committed to staying fit and healthy then it’s possible to shed the pounds off within a few weeks. Below is a 3-step diet and fitness plan to help you achieve a slender figure and burn off more fat.

Cutting Back on Carbs and Sugars

To lose weight faster, stick to a high-protein, low-calorie diet. Usually, carbohydrates and sugary treats are high in calories. You don’t have to avoid them completely, but you want to minimize them. Foods rich in starch and sugar stimulate the production of insulin. Insulin is the major fat storage hormone of the body. When insulin is low, the body is able to process stored fat instead of nutrients from the food you eat. If it’s too high, the body won’t be as effective in processing stored fat. Below is a typical high-protein, low-calorie meal plan:


Scrambled egg whites on whole wheat English muffin with feta cheese and fresh spinach


A tuna fish roll with minestrone soup on the side. Use whole wheat, high-fiber wrap for the tuna roll.


Baked garlic chicken with couscous and stir-fry zucchini as a side dish.

This meal plan gives you the right amounts of protein, fat and vegetable in one day. By consuming the right amount of nutrients, you will lose weight. Also, keep the portions modest to prevent overeating.

Ideal Sources of Nutrients

For protein, we recommend choosing healthier sources like fish, poultry and nuts. You can eat red meat but keep the portions to about a Matchbox size per meal. Eggs are excellent sources of protein and essential fatty acids. The same thing goes for salmon, tuna, shrimps and oysters.

For vegetables, turn to cruciferous vegetables like broccoli, spinach, kale, Brussels sprouts, cabbage, and lettuce. These veggies are low in calories and fat, high in essential nutrients, fiber, and antioxidants.

As for healthy fats, get them from olive oil, coconut oil, canola oil, sunflower oil and yes, even clarified butter or ghee.

Weight Training 3 Times per Week

You don’t have to go to the gym every day to lose weight, but you have to perform a minimum of 20 minutes exercise to burn off more calories. If you’re new to working out, we recommend starting with a ten-minute walk. As the body becomes stronger, you can move forward to more challenging exercises.

As for weight training, train at least three times per week. Start with a five-minute warm-up, followed by lifting weights. Finish off your training with stretching to prevent sore muscles. If you can’t lift weight, then cardio workout is also a great way to burn off calories and fat.

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