With hundreds of weight-loss plans and programs that guarantee you weight-loss success. While many of these plans advocate a healthy lifestyle, there are just as many that promise quick fixes and fad diets that are often unhealthy and not sustainable for the long-term. A healthy weight loss plan should focus on a well-rounded diet and physical activity for long-term success.
Healthy Weight-Loss Tips
Step 1
Eat a well-balanced diet that has fruits and vegetables as the foundation. Produce is low in calories, has little to no fat and a source of dietary fiber. Fruits and vegetables are also nutrient-rich and a source of several essential vitamins and minerals. Citrus fruits, such as oranges and strawberries, are rich in vitamin C while leafy green vegetables, such as kale and spinach, are high in vitamin K. Vitamins and minerals are needed for several body functions, immunity, bone health, reproductive health and eyesight. Include produce throughout your day by mixing blueberries into your morning cereal, having a salad for lunch with an apple, carrots and celery sticks for a snack and steamed or roasted vegetables for dinner.
Step 2
Include healthy fats in your diet to lose weight in a healthy manner. Contrary to popular belief, fats will not make you fat. Healthy fats are essential for normal body functioning, reproduction, absorption of vitamins and skin health. They also help fill you up, avoiding common hunger cravings leading to over-eating. Avoid unhealthy fats, such as saturated fats, which may raise levels of bad cholesterol in the blood. Saturated fats are often found in full-fat dairy products such as ice cream and butter. Instead, beneficial fats into your daily plan by snacking on a handful of almonds, sprinkling sunflower seeds over a lunch-time salad and roasting vegetables with a drizzle of olive oil.
Step 3
Eat lean protein foods to keep you satisfied. Increased satiety levels will aid in avoiding excess calorie intake which lead to weight-gain. Protein is also necessary for the growth, maintenance and repair of muscle tissue. Muscle mass burns more calories at rest than fat does, and thus, may aid in increasing calorie burn. Eat protein-rich foods as snacks such as low-fat yogurt, nuts, low-fat cheese. Meals should include a source of protein such as lean meats, turkey, chicken or beef, fish, or vegetarian alternatives such as tofu, lentils or tempeh.
Step 4
Eat five to six times a day to keep your metabolism high and blood sugar levels steady. Going too long between meals and snacks can send blood sugar levels down, causing cravings for high-sugary foods that will only lead to over-eating a short while later. Avoid sudden dips and surges in insulin levels by eating three meals a day with two to three snacks in between. Don't go any longer than three to four hours in between eating and try to combine proteins with carbs for satisfaction and steady energy.
Step 5
Exercise regularly to lose weight in addition to a healthy diet plan. Cardiovascular exercise such as running, brisk walking or biking should be done five times a week for approximately 45 minutes for weight-loss at moderate levels. Alternatively, more vigorous exercise such as a hard run or circuit training can be done for a total of 20 around three times a week for similar aerobic and weight-loss results. Include resistance training as part of your workout schedule two to three times a week for a full-body workout targeting each major muscle group.
References
- The Eat-Clean Diet, Fast Fat-Loss That Lasts Forever!; Tosca Reno; 2006
- Eat, Drink, and Be Healthy: The Harvard Medical School Guide To Healthy Eating; M.D. Walter C. Willett and P.J. Skerrett; 2005
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