Eating a balanced diet while engaging in an exercise program promotes weight loss and helps you to maintain a healthy lifestyle. Adopt a basic, well-rounded nutritional plan and exercise on a consistent basis to receive the best results.
Consult a physician before starting a new diet or exercise program.
Diet Plan
According to bodybuilding.com, for the best health results, eat five to eight small meals per day, spaced out every three hours. Eating light, frequent meals increases your metabolism while creating the sensation of being full. Three meals should include a protein, fat and carbohydrate source, while the remaining two meals can be a snack, such as a piece of fruit. For example, eat a breakfast consisting of two egg whites and a half-cup of oatmeal with flax seed. For lunch, eat seven ounces of grilled chicken breast, a sweet potato and fresh salad with olive oil and vinegar dressing. Consume a dinner of five ounces of salmon, one cup of brown rice and one cup of broccoli sprinkled with flax seed. Eat a banana for one snack and consume a cup of yogurt for your second snack.
Consume complex carbohydrates like oatmeal, whole grains, fruits and vegetables. Carbohydrates serve as your primary energy source, and fuel your workouts. Eat lean proteins, such as chicken breast, turkey, fish and whey protein. Protein consumption can strengthen your immune system while providing the building blocks for muscle growth. Ingest fat sources like olive oil, flax and nuts. Fats aid in cell function and protect your internal organs.
Exercise Plan
Perform resistance training two to three times per week. Perform exercises like squats, dead lifts, bench press and shoulder press. Use a comfortable weight when exercising. Perform four sets of each exercise for 12 repetitions. Use a slow, controlled movement.
Drink Water
Replenish your fluids throughout the day. Make sure to drink water before and during your workout to prevent dehydration and keep your body functioning at optimal levels.
Foods to Avoid
According to fitnessmagazine.com, some foods to avoid include sugar-free cookies and candy, trail mix and diet drinks, as they might not provide the benefits which they claim to offer. Sugar-free foods offers little nutritional value while possessing chemicals which can be harmful if taken in moderate to high doses. Trail mix is high in sugar, which tends to spike insulin levels and promote weight gain.
Maintain a Journal
Monitor your progress by weighing yourself once per week. Record your results in a journal. Set a goal of losing one to two pounds per week.
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