- Diet & Weight Loss
How to Lose Weight Easily and Effortlessly
Crash diets do not work
No diet is easy! There are many crash diets out there that will help you lose weight quickly but the minute you are off it the weight piles back on. Crash diets make you lose water but it's not fat that you are losing and you are depriving your body of the nutrion that it needs.
There is no diet that will allow you to lose quickly without repercussions. You need a healthy eating plan that works for you with food that you enjoy. Crash diets and losing weight quickly will be no good for you in the long run as your weight will just continue to fluctuate for the rest of your life. A healthy plan is something that will take time but you will never gain weight again and the food will be nutritious and what you enjoy.
Things to Avoid
Stay away from sweeteners, soda and diet tablets. Sweeteners do not digest and they go directly to your kidneys creating bigger problems for you one day.
Anything with too much sodium in it is not good so keep away from soda and avoid diet drinks.
Keep oil out of your diet and when cooking use a dash of olive oil.
Don't eat late at night
Do not eat carbohydrates at night
Drink eight glasses of water per day!!! It is very important and if you do not like water than tough! it's the only thing that's non negotiable on this plan. Water is the key to losing weight.
You can drink tea or coffee but try to have a cup of green tea first thing in the morning as it speeds up your metabolism. It doesn't taste nice but you will get used to it.
If you drink a lot of tea and coffee than limit your milk intake and avoid sugar. Try to have no sugar or just a half teaspoon.
Smoothies are good for you but it is not a beverage it is a meal! If you have a smoothie avoid ones with ice- cream and keep it for a morning meal.
Water, tea, coffee, fruit juice are the only things that you should drink.
If you are social and you feel like some wine than have a glass but remember it is also equivalent to a meal and it will make your dieting slower. Keep it to one glass per week or none at all.
Fruit is good for you and you should find something that you enjoy eating. Don't force yourself to eat prunes if you they make you want to vomit! Find fruit that you like and remember that this is what you eat in-between meals. Strawberries, pineapple, cherries and kiwi are fat burning fruits and the more you eat the more you burn. Grapes and watermelon are washers which means that they cleanse your body of junk.
You can eat fruit whenever you feel hungry but it is not a meal replacement unless you have a big bowl in the morning or you add it to a smoothie.
Don't forget banana's are full of potassium and that is good for you. Eat only one banana per day and it doesn't matter if you eat it at night as your last snack.
There are people who love these and just can't do without it. That's fine if you want carbs than eat them! Everything you eat has a limit so take it easy on the carbs because they will still be there to eat tomorrow.
The only rule with carbohydrates is that you do not eat them at night. This must be eaten at breakfast or lunch and never after three in the afternoon. So if you want cake or pasta this must be for breakfast or lunch and if you are not doing any exercise than do not eat carbs today.
Pasta and potatoes are the worst carbohydrates to eat and if you really must have a potato than try sweet potato's.
You should only have one carbohydrate in the day so if you have chosen to eat toast in the morning than do not eat bread again at lunch.
Everything in moderation!
This can be eaten morning, noon and night! Remember to keep your portions smallish and if you are eating steak than keep it to 250grams and try to have it only once a week. Everyone needs protein and meat is good for you despite what people say, we need meat protein as it is a good source of iron.
Chicken and fish can be eaten all the time as long as you do not use oil or fat to cook it with. Try to change it up so that you do not get bored or sick of them. Protein should be eaten for lunch or dinner and again keep it light.
You do not have to go crazy with the exercise and run to gym every time that you eat but cardio exercise must be done everyday for half an hour. It speeds up your metabolism and it's good for the heart, so don't deprive your poor heart!
Go for a brisk walk, rollerskate or whatever you enjoy for half an hour.
Zumba is fun so I would try that because it doesn't feel like exercise and if you do not have the time for this than just keep walking or go for a swim.
Make the time it is just half an hour and you get to eat carbs!
This is not a diet so take that word and throw it away! Diet is an ugly word that blocks your mind and automatically makes you feel challenged.
What you will be doing is creating a healthy eating plan with foods that you enjoy and can eat at any time you feel hungry.
Six small meals a day works wonders because you will not be starving yourself and this will speed up your metabolism!
Water is the key to this plan so get used to it otherwise you will not lose weight!
Everything in moderation! Don't deprive yourself of something that you like, eat it or drink it but remember that it is not going away and tomorrow is another day.
Take it easy with the carbs and if you have not exercised or going to exercise today than don't eat them. Also remember that it can only be eaten in the morning or before three, never at night!
We will be having breakfast, snack, lunch, snack, dinner, snack.
Breakfast or lunch should be the biggest meal of the day and dinner should be light.
You are allowed to eat whatever you want but try to keep chocolate or cake for a once a week treat and if you can, leave it for once a month. Keep in mind that the food will not run away and when you are full, tomorrow is another day.
Don't forget water, water, water!!!! So the first thing you do is have a glass or two.
Green tea if you can (it tastes awful but its good for you) otherwise have your tea or coffee with a little milk and no sugar or just a dash for the day. Milk should be one glass per day and if it is going into tea or coffee keep that in mind.
Two eggs, bacon, tomato, 1 slice of toast, mushrooms or beans.
muesli and yoghurt with a dash of honey ( keep it to 250g) you wont starve because snack time is soon.
Bran muffin and a fruit smoothie (yoghurt, 250g fruit, muesli, tablespoon of peanut butter)
Always keep food with you for on the go so that if you don't have time you can eat on the run!
A snack is not a meal it is just a filler to keep you satisfied until your next meal.
Keep dried fruits in a tupperware for you to carry around so that you do not go hungry.
Bran muffin, a fruit or two, kellogs snack bar, dried fruits, yoghurt and anything light can be a snack.
Don't forget to carry a bottle of water so that you do not run out of time to drink it.
Wait two to three hours after your last meal and before your next meal to have your snack.
Eat it slowly and enjoy it
If you have had a big breakfast and you have chosen to eat carbohydrates than do no have that for lunch. If you haven't eaten carbs yet and that's what you feel like than now would be the time to eat it.
250grams of any fish, chicken, meat or carbs can be eaten. Bread should be light so go for a ciabatta bread or french loaf rather than normal bread that is full of sugar and keep it to a maximim of two slices.
Pasta is also okay as long as you have a small portion and avoid seconds! Don't have a creamy pasta because than it is like eating two meals.
If you chose to eat pizza than order a small one because you cannot eat it later. Keep your portions small and remember that you will not go hungry because it is almost snack time.
Have a burger but do not have a burger and fries you can have one or the other!
Two or three hours after lunch and again you can have a muffin, yoghurt or fruit.
If you have already had a banana than do not have that again. Go for a bowl of grapes, cherries, strawberries or an apple and a plum.
Yoghurt does not have to be fat free and you can eat anyone that you like as long as it's a small portion. The little tubs are a good idea for a snack and remember that this is not a meal.
I am sure that if you have had your snacks in between meals than you are not starving now and your portion for dinner can be small. By small I mean 250grams of protein, two tablespoons of each vegetable and maybe a salad.(250g)
Vegetables should be the biggest portion on your plate for dinner and you can have anything but potato!
Spinach, carrots, gems, chicken or fish and salad can consist of lettuce, tomato, onion, feta, olives, peppers but no dressing!
Enjoy your dinner and eat it slowly and try to eat at the same time everyday and not late at night.
Don't forget your water and if you have done it correctly than you should be drinking your last glass at dinner.
This is the last one for today and you have waited three hours after dinner.
Keep it small and light so have a yoghurt or one fruit and try to avoid having anything that gives you energy.
Let's get started!
You now have an idea of what you can eat and try to keep the oils and dresings, sugar and soda out of your plan but remember that you are not forced to give up things that you enjoy and you can have them as a treat once a week.
Water is so important and you cannot eat this way without it!
Do not starve yourself and make sure that you have your six meals a day otherwise your metabolism will slow down and you will pick up weight instead of lose it.
Exercise for that little half an hour in your day to keep your heart healthy!
Everything in moderation so do not go overboard with the cake and carbs or wine. Remember that tomorrow is another day and that the food will not run away it is always there for you to enjoy.
Keep a balance with your eating and if you have carbs for breakfast do not have it again on the same day and the same goes for steak.
You can lose weight and you are able to eat everything that you like as long as it is in moderation. This is not a crash diet it is a way of life and it will be how you eat forever!
Do not expect quick results because after all it has taken so long to pick up all the weight and losing it must be done gradually in order to keep the fat off!
The weight will drop off and not only will you lose but you will look healthier too and all this enjoying the foods that you love.
There is no better feeling than seeing results and feeling it on your clothes. Do not weigh yourself, in fact throw your stupid scale away because all you need to let you know that you are losing weight is your loose clothing!!
- 1 banana, peeled
- 1/2 cup strawberries, cleaned
- 1/2 cup yoghurt
- 1 squeeze honey
- 1 orange, peeled
- Throw all your ingredients into the blender and pulp. Add a 1/4 cup fruit juice
- Pour and serve!
Recipes and ideas
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© 2012 Natasha Pelati