Friday, March 31, 2017

7 Secrets of Designing Your Own 20 Day Fat Loss Plan

Best Weight Loss & Strategies For Success
Fat Loss Plan is a great way to get started on a weight loss journey.  

Each year millions of Americans hit the gym hoping to lose weight by burning off extra calories not realizing that the choosing the right diet is essential for success.  

There are literally too many plans on the market all promising to help you reduce weight by following a specific regimen of lowering calories and increasing exercise to lose weight.

Deciding on a particular plan can be confusing or over stressful to follow.  Creating your own fat loss plan may be the answer.  

Most individuals are very creative at solving problems or coming up with solutions for a specific need, and yet some may find themselves stuck in a rut eating the same old thing every day. 

 Avoid taking the time to prepare nutritious meals usually high in calories and low in nutritional value.  This leads to unsatisfaction and weight gain for far too many.

Some people reach for candy and unhealthy foods that containing saturated fats and high sodium levels to satisfy their cravings.  All leading to obesity and possibly diseases in the future.

There is a solution to getting all the foods you want while losing weight.  Carefully tracking your progress along the way will enable you to see results and make necessary changes to fully maximize your weight loss potential 

Get Ready to Lose Weight Cooking Delicious Meals
Learning new exciting recipes low in calories, packed with fiber will reduce your appetite. Building on your cooking skills to create satisfying meals with a fat loss plan.

Master these important techniques to add more protein, combined with organic fruits and vegetables for a balanced diet.

The secret to losing weight is eliminating foods that cause weight gain in the first place. This does not mean you can never have your favorite treat from time to time. It is the daily choices you make every day that counts.  

Foods To Avoid For a Fat Loss Plan
Eliminate specific foods in your fat loss plan if you want to lose weight on your own terms to look and feel your best in a short period of time.  

  • Fried foods
  • Sugary drinks
  • Sweet treats
  • Candy, cake, and cookies
  • Saturated fats
  • Processed foods
  • Salt or too much sodium
By taking these foods out of the equation from your diet while you are losing weight, you have a greater chance of success.  In fact eating too much of these foods will increase fat and ruin your health leading to disease and cancers.

Finding the Solution to Weight Loss
Eating the foods you want is completely possible just by following new rules for weight loss success.  Some people actually think that starving the body or lowering calories will help them lose weight. Create a fat loss plan as a lifestyle change that is easy to implement in daily routines.

Starvation is not the answer to reducing body fat. Eating 3 healthy meals with the right portation throughout the day will help you burn more fat effectively.  Adding low-calorie healthy snacks in between meals will help keep you satisfied all day long.

Start the day with a good breakfast including 4 to six ounces of lean protein such as 2eggs, egg whites, lean meat, chicken, turkey or fish.  Adding to protein to your fat loss plan will actually increase the metabolism to burn fatter and build muscle.

Choose a protein to incorporate in an early meal to increase energy and endurance.  Eat one serving of organic fruit and one cup nondairy milk, tea or coffee.

Adding a protein shake in the morning or mid-morning is also a great way to get more protein in your diet.  Protein will help burn more calories and reduce fat.

Lose body fat by eating the right fats such as monounsaturated fats are liquid at room temperature and turn solid when chilled and found in avocados, nuts, and olives. 

This is a healthy alternative to trans fats, polyunsaturated fats, and fats you can find in processed foods. By changing the fats you consume your body will be able to burn body fat instead of storing fat in all the wrong places.

Choose organic whole foods containing no artificial colorings or flavorings.  This will allow your body to process food more effectively by eliminating waste and byproducts from your system.  

When purchasing any foods check the label for ingredients.  Make sure you can read and pronounce the ingredient list to weed out any bad product.

Foods That Increase Metabolism and Burn Fat

Eat foods that release fat at each meal and snacks to maximize your weight loss progress.  Try these foods to burn fat, increase the metabolism, eliminate toxins and curve appetite.
  • Tamarind- a fruit used in many Indian dishes also associated with weight loss and increased serotonin levels that reduce appetite
  • Lean Protein helps the burn fat and build muscle.  Aim for 25 grams of protein at every meal.  That totals to 75 grams of lean protein equally spaced throughout the day. Good sources of protein are organic beef, chicken, beans, soy, eggs, yogurt, tofu, seeds, and nuts
  • Apple Cider Vinger helps to reduce appetite, interferes with the bodies digestion process interfering with the absorption of starches, increases the metabolism and naturally reduces water retention. 
  • Vitamin C helps the body flush out fat from the body.  Try drinking water with fresh squeezed lemon in the morning before eating food.  This will correct the ph balance in the blood, flush out fats, toxins and naturally reduce the appetite.
  • Honey has been shown to be a great substitute for sugar and has immune boosting capabilities as well as lowering the blood sugar levels in individuals who use it sparingly. Honey also has antiviral, antifungal, good for suppressing cough and cold symptoms.
  • Toasted pumpkin seeds are packed with protein, zinc, and magnesium.  Great fro building lean muscle and burning off fat.  Aim to eat 1 cup throughout the weeks as a snack or added to recipes.
  • Daikon vegetable is from the radish family.  High in fiber and natural digestive enzymes.  Perfect to add to salads or side dishes.
  • Chia seed cocktail is perfect after a good workout.  Combine 12 ounces of distilled water the juice of one fresh lemon and 2 tablespoons of chia seeds and mix well.  This delicious combination will hydrate the body, flush unwanted fat and boost energy levels. 
  • Quinoa is a grain high in amino acids and protein.  Use this grain in salads, soups or side dishes to increase the nutritional value of any meal in your fat loss plan.
Boost Energy and Stamina With Diet
If you want to increase your energy while losing weight that goal is easily achievable by selecting the right foods. 
Milk or non-dairy substitutes such as soy milk, almond milk, coconut milk, goats milk come in a verity of flavors, containing the nutrients calcium enriched and protein need for the body to burn fat effectively.  

The institute of medicine recommends that if you are over 19 years of age you should get 1,000 mg of calcium per day with an upper limit to 2,000 mg per day.

Too much calcium can actually build up in your arterial walls so it is important to talk to your doctor about calcium in your diet and how to get the right amount.

Calcium not only builds bone it is essential for muscle contraction, nerve health, blood vessel contraction, blood vessel constriction and relaxation and hormone secretion in the body. Add calcium-rich foods to your fat loss plan for maximizing nutritional benefits. 

Great sources of calcium are collard greens, kale, low-fat greek yogurt, white beans, sardines with bones, canned salmon with small bones, broccoli and low-fat cheese.  Aim for three servings of foods that contain calcium throughout the day.
Exercise Fo Total Body Health Daily
Incorporating a fitness routine into your daily activities will not only help you lose weight it will improve health and starve of disease.

Walk once per day 30-60 minutes to manage various conditions such as heart disease, type 2 diabetes, and high blood pressure.

Manage weight by taking a brisk walk while improving muscle mass and building bone with each step you take.  
Create a daily fitness plan to include cardiovascular training, high-intensity interval training, and flexibility training to release tension, build endurance and relax.

Elevating the mood with any cardiovascular activity such as walking, running, aerobics or working out on an elliptical machine can reduce the need for anti-depressants. 

Dailly exercise is proven to essential for a fat loss plan.  Burn calories while building lean muscle is the key to a successful outcome.

For more detailed information on how to lose weight visit Weight Loss Diet Plans everything you need to know about fitness and diet.

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