Losing weight by the summer includes a well-balanced meal plan and regular exercise. An effective diet for slimming down includes eating high-quality proteins, unsaturated fats and complex carbohydrates. Following this meal plan delivers the vitamins, minerals and other nutrients necessary to fuel and energize you throughout the program. Before starting a new diet, consult with a doctor about what works best for you and your weight-loss goals.
Frequency
Eat a portion-controlled meal or snack every four hours to maximize your weight-loss results by summer. Your daily diet should consist of three meals and one snack, recommends fitness trainer Jillian Michaels in "Making the Cut." Frequently eating is helpful in maintaining stable blood sugar levels. This prevents energy crashes and appetite cravings that contribute to weight gain.
Elimination
Avoid processed or packaged junk foods to slim down by summer. Examples include fast foods, sodas, juice, pastries, candy, chips, processed meats, processed dairy, canned or frozen foods. Ingredients in these such as sodium, trans-fatty acids, refined sugars, white flour, preservatives and other dangerous chemicals can deter you from your weight-loss goals. Replace these products with fresh, whole foods such as fruits, vegetables, whole grains, nuts, seeds, beans and legumes.
Water Weight
Regulate your sodium and water consumption when trying to reach a healthful weight. Excess sodium can raise your blood pressure and slow down your metabolism. It is deposited just beneath your skin, where it attracts water and is retained in your cells. This causes you to look puffy and feel bloated. Use sodium-free substitutes in cooking such as garlic, lemon, olive oil, pepper, basil, cayenne, cilantro and other fresh or dried spices. Eat diuretic vegetables such as spinach, lettuce, collards, parsley, asparagus and cucumbers to prevent fluid retention and metabolic slowdown. In addition, drink at least 80 ounces of water a day to maintain proper fluid levels. Factors such as exercise, environment, gender and current weight also affect how much water you should consume.
Fiber
Fiber is an indigestible carbohydrate containing no calories. Fiber-rich foods fill you up and promote a feeling of satiety. Eating between 20 to 35 grams of fiber promotes weight loss by promoting regular bowel movements and stabilizing blood-sugar levels, says certified nutritionist Brenda Watson in "The Fiber35 Diet." Incorporate fiber-rich foods in your diet plan such as apples, pears, bananas, berries, sweet potatoes, zucchini, tomatoes, beans, oatmeal, nuts and seeds.
References
- "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You"; Jillian Michaels; 2008
- "Bikini Fit"; A Pyramid Health Paperback; Foreword by Chrisie Gallagher-Mundy; 2008
- "Bikini Bootcamp"; Melissa Perlman and Erica Gragg; 2007
- "The Fiber35 Diet"; Brenda Watson, CNC and Leonard Smith; 2008
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