The risks of obesity are nothing out of the blue. For someone who is overweight, health is a big concern as obesity puts your heart at risk and leads to numerous deadly diseases. If you want to live a healthy and hassle-free life then it is important for you to be an ideal weight.
If you want to start losing weight, you should first know what your ideal weight is in accordance with your height and age, it can differ from person to person. Then, you need to sketch out a diet plan.
You must carefully select the foods you should eat since you do not want to entirely starve yourself Also, make sure that the foods you eat fulfil your nutritional values. You do not want to deprive yourself of important vitamins and nutrients.
The energy your body needs for work comes from the foods you eat, this is why it is important that you eat the right foods. Similarly, to boost the process of losing weight you can start exercising.
It isn’t important that you work out regularly, but five days a week are suggested. Staying hydrated is another very important point. Water can help you lose weight but it is also very for you to stay hydrated. Water is essential for your body as it helps many important reactions and processes.
If you ever get demotivated while losing weight, remember that it is not just good for appearance but also health. You want to live a life away from all these dangerous diseases that obesity can cause.
Losing weight is not an easy job, it requires a lot of struggle. This is why once you reach your goal weight, you must also learn how to maintain your body weight. This is not an easy job and can be quite tricky. However, if you are looking for a weekly diet plan that helps in maintaining your weight then your search comes to an end.
WEEKLY DIET PLAN
This is a 1,500 calorie diet plan and will help you in maintaining your weight. Although 1,500 calories are good enough, you still must ensure how much calories you need to carry out your daily activities without being deficient. This can be done by online calculators.tech macro calculator.
Here are the foods you should eat while on the diet:
- Chickpeas, kidney beans, lentils, black beans etc.
- Non-starchy vegetables:
- Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes and more.
- Beverages (non-calorie):
- Water, sparkling water, coffee, green tea and more.
- Plant-based milks (unsweetened):
Coconut, almond, cashew and hemp milk
Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
Try eating whole eggs in place of egg whites as they are higher in nutrition.
- Whole grains:
Oats, brown rice, faro, quinoa, bulgur, barley, millet, etc.
- Starchy vegetables:
Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
- Fish and shellfish:
Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
- Dairy products:
Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.
Turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
- Seeds, nut butters and nuts:
Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
- Healthy fats:
Avocados, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.
- Plant-based protein sources:
Tofu, tempeh, plant-based protein powders
- Poultry and meat:
Chicken, turkey, beef, bison, lamb, etc.
These are all the foods you can eat, you can switch it up weekly so your taste buds will get a new treat every time. It is up to you as to how you want to eat the foods.
The foods you should avoid are given below:
- Added sugars:
Sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
- Processed foods:
Packaged foods, processed meats (deli meats, bacon), boxed pasta dishes, cereal bars, etc.
- Fast food:
Chicken nuggets, fries, pizza, hot dogs etc.
- Refined carbs:
White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, etc.
- Sweetened beverages:
Soda, fruit juice, energy drinks, flavoured milks, sweetened coffee drinks, etc.
- Fried foods:
Potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
- Diet and low-fat foods:
Diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
It is advised to not eat these foods since they are bad for your health and also result in a weight gain. If you are fond of pizzas and burgers then it is now time to ditch them.
TIPS FOR WEIGHTLOSS
When you’re trying to lose weight, creating a calorie deficient is necessary. This can be done by either increasing your physical activity that can boost the burning of calories or cut down your calorie intake. There are a lot of mistakes people make while trying to lose weight. They do everything right but forget the basics sometimes. Keep an eye on your weight using calculators.tech weight loss calculator.
If you are doing everything right and your weight it idles then you must note the amount of water you’re drinking. When losing weight, try and drink a lot of water. Water boosts your metabolism and helps in weight loss simultaneously.
Other than that, you must also exercise. If you cannot indulge in a full and heavy workout then you must at least do the bare minimum, like jogging and walking. These habits are normally good for you and your health as well. They have positive impacts on your body and also refresh your mind.
Like mentioned before, weight loss is not just limited to looking good. It also makes you feel good. You feel strengthened mentally and physically. Other than that, you will feel yourself less bloated, active and healthy.
Being in a bad place mentally can affect you really seriously but if you take good care of yourself and your body then it is really hard to feel bad about a body you are taking suck good care of. There will be days when you will be unable to carry out your activities and on those days, remember to just do a bare minimum.