Balanced Diet Plan To Lose Weight

Losing weight is a long-term commitment. It requires a permanent change in your eating habits in addition to daily exercise. The main goal when trying to lose weight is to lower your caloric intake. You need to burn more calories than you take in. Create a healthy menu for yourself and set realistic goals.

Fruits and Vegetables

Fruits and vegetables are healthy snack choices when you are dieting. They are full of vitamins and minerals and low in fat and sodium. Eat several servings of fruits and vegetables daily. According to a study by the Department of Social Medicine at the University of Sao Paulo, an increase in fruits and vegetables may help to avoid weight gain in overweight adults.

Water

Drink water gradually throughout the day. Water flushes your body of toxins and allows for proper kidney function. Also, drink water shortly before every meal. A study by the Department of Human Nutrition, Foods and Exercise at Virginia Tech found that, when combined with a hypocaloric diet, consuming 500 ml water prior to each main meal leads to greater weight loss.

Carbohydrates

Carbohydrates include bread, grains, rice and cereals. A low-carbohydrate diet encourages meats, poultry, fish and non-starch based vegetables, generally limiting your intake of carbohydrates to between 50 grams and 150 grams. This is meant to lower your caloric intake. A study by the University of Pennsylvania School of Medicine however, found that after a year, a low-carbohydrate diet did not result in weight loss more significant than a conventional diet. Eat carbohydrates low in fat and sodium and look for whole grain products.

Dairy Products

Dairy products provide a great source of vitamin D and calcium. Items such as whole milk, however, can contribute to weight gain because they are high in fat content. Drink low-fat or skim milk daily as well as non-fat yogurt. A 2010 study by the Ben-Gurion University of the Negev in Beer-Sheva, Israel, found that both higher dairy calcium intake and increased serum vitamin D are related to greater diet-induced weight loss.

Physical Exercise

A diet plan also includes daily exercise. According to MayoClinic.com, you should aim for 30 to 60 minutes of physical exercise daily. Simple and effective physical activities include running, using a stationary bike and basic exercises such as sit-ups and push-ups. This will balance your caloric intake.