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Sample Weight loss Diet Plan

Losing weight is challenging. But with the right guidance and knowledge, you can lose weight fast without struggling.

I followed this simple guide which helps me and many other people lose weight and keep it off for the long term.

Do you know why I used that term ” Keep it off “?

Because many people who lose weight, gain it back once they stop dieting. This happens when you follow fancy and quick methods of weight loss.

After reading this article and applying the tips I share below, you will definitely lose weight naturally super fast!

Let’s jump into it, Step By Step to lose weight fast !!

1. Make A Commitment With Yourself

The first step is to commit yourself that you will do it no matter what, not for someone else but yourself. You won’t give up on diet & workout before 12 weeks, and you won’t cheat either until you succeed.

2. Eliminate Sugars From Your Life

The most important part is to eliminate sugars from your diet and life. Stop eating table sugars, fast food, or anything which has sugar in it. Right now!

Sugar is the culprit and the main cause of weight gain, diabetes, and many other underlying diseases.

Start by removing table sugars and then eliminate foods filled with sugar. The best way to find out how much sugar a food has by keeping an eye on it’s nutrition label.

3. Calculate your calorie needs

The third step is to calculate your calorie needs. Knowing how many calories you need per day to burn fat is important when trying to lose weight fast.

You will probably end up eating more or gaining weight instead of losing it if you have no idea how much you have to eat.

How to calculate calories for weight loss?

Enter your info in the calculator below to get an estimated idea of how much calories you need per day to lose weight. Once you find your daily calories, move to the next step.

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To better understand your activity levels, See this activity level chart.

4. Track Your Calories

Tracking your calories give you the exact idea of how much calories you are eating. It also helps control overeating and keeps you under your calorie needs.

The best, free and the easiest way to track calories is to use the MyFitnessPal app or the website.

Just sign up, add the food you eat in the app and it will show you the complete nutrition, calories it contains.

This is so simple? Isn’t it. It will help you to stay on track with your calorie requirements and reminds you not to overeat.

Now you know how to calculate and count calories. Congrats! Let’s read the next step.

5. Follow Calorie Deficit Diet Properly

A calorie deficit is eating fewer calories than your maintenance calories need, in order to lose weight.

Always remember not to create a huge calorie deficit, for example, 1500 calories less than maintenance. That is only going to make it more difficult for you to lose weight.

And If you might lose some weight by creating such a huge deficit, it will come back when you get back to your normal eating habits, because you can’t survive on 500 calories for your whole life. Are you?

Start with a 500 calorie deficit and then gradually increase calories as you progress.

Let’s talk about nutrition now!!

Diet is the most, most, and the most important factor for weight loss. Losing weight without a proper diet is like hoping for a miracle to happen.

Whether you are working out intensely or doing any physical activity, without diet, it is impossible to lose fat.

Diet provides your body with the nutrition you need to lose fat and live healthily.

6. Eat More Protein to Lose Weight Fast

Protein is the single and the most important macro-nutrients for weight loss. To burn fat fast, eating protein in every meal is essential.

Here are some Best Protein Foods For Weight Loss.

Following a High Protein Diet increases body metabolism which helps burn more calories efficiently.

High protein intake also reduces the risk of hunger, reduces appetite and control cravings during low-calorie deficit diet.

So, if you’re on a 1500 calories diet, make sure you are eating 40% of calories from protein. Eating more protein can helps you not to overeat on a deficit.

7. Avoid Processed Carbs

Most people cut off carbs from their diet completely during fat loss which makes the process a lot more difficult.

You don’t have to cut carbs completely, just stop eating refined and processed carbs.

Simple and processed carbs are quickly digested by the body. they cannot keep you feeling full which trigger pangs of hunger and leads you to overeat

How many carbs a day to lose weight fast?

A good rule is, 30% of your total calories should from carbs. For Example, If you are on 1500 calories diet, eat 450 calories from carbs.

After losing the first few kilos, try reducing carbs to 20%, to give your body a slight change.

Never cut out carbs completely, it may leave you to feel lethargic, prone to headaches, constipation, etc.

Which type of carbohydrates you should eat?

Make sure not to eat simple carbohydrates as it promotes high insulin levels, increases appetite and makes you overeat, which can hinder your weight loss diet.

Always try to eat complex carbs from sources like Oats, Brown rice, vegetables, whole grains, etc.

But in case, if you don’t have enough complex carb sources, you can eat simple carbs combined with protein & fat to slow digestion.

But always prioritize complex carbs over simple carbs.

What is the best time to eat carbs?

Generally, there is no rule of thumb. You can eat them whenever you want, but for the best results, eat them on breakfast or around your workout.

Eating carbs an hour before a workout makes you feel less hungry post-workout and gives you an energy boost for a high-intensity workout.

Vegetables and Fruits are a great source of carbs with so many essential nutrients. Here is the list of some low-calorie high fiber foods which can help you feel full during a calorie deficit

8. Eat Fat To Lose weight fast –

You heard it already, right!

Eating fat helps burn fat and here’s why –

  • Provide 9 calories per gram.
  • Fat digests slowly which helps reduce appetite.
  • Help reduce daily food intake.
  • The primary source of energy when carbs are low.

Eating fat creates the feeling of fullness that controls your cravings and hunger on a calorie deficit diet.

What is good fat and bad fat?

There are four types of fats, they are as follows –

Saturated fats – Eat this fat in less amount, eating it more raise cholesterol levels.

Eat this only from the sources like Egg yolks, Red meat, Lamb, Pork, Butter, Milk, Coconut oil.

Monounsaturated Fats – Eat this fat in a good amount. This fat supports insulin sensitivity and healthy energy levels.

Found in Nuts, Avocados, Olive oil, Peanut butter, Almonds, Eggs, Chicken thigs, Beef.

Polyunsaturated fats – The healthiest fat, include Omega 3 and Omega 6 fats which promote brain functions, lower cholesterol levels, reduce triglycerides, and reduce inflammation in the body.

Found in Almonds, Walnuts, Flax seeds or Flax Oil, Fish, Salmon, Tuna, Corn Oil, Almonds.

Trans fats – The unhealthiest and cause of many underlying diseases. Eliminate this fat from your life.

Best Whey Protein For Weight Loss

9. Eat More Fiber

Soluble Fiber helps prevent belly fat by promoting gut bacteria. It also helps to control blood sugar levels and lowers cholesterol levels.

Insoluble fiber, on the other hand, passes the food fast through the digestive system. This helps maintain regularity and prevent constipation. It also makes stools easier to pass by increasing fecial bulk.

Eat vegetables such as Broccoli, Cauliflower, Spinach, Onion, Tomatoes, Cucumber, Asparagus, Spinach, Green beans, and Cabbage.

10. Exercise At Least 3 Times Per Week

Exercise is not compulsory to lose weight on this plan, but it is highly recommended.

Why it is important to exercise?

Losing weight slows down your metabolism which is why some people get stuck on the same weight for months and not lose fat further.

Burning calories with the help of exercise prevent it from slowdown.

Lifting weights also helps maintain muscle mass while losing weight and helps you get a lean body.

If you are not comfortable with lifting weights or any other reason for not doing it, do some cardio or jogging daily.

12. Make It Your Lifestyle

To keep weight off for the long term, make it your lifestyle.

Making temporary changes in eating habits do help facilitate weight loss. However, when you reach your goals and go off the weight loss program, you more likely to return to old eating habits and gain that weight back.

For permanent weight loss, you must make permanent changes in your diet and lifestyle.

How much weight you will lose?

You can expect to lose 6-8 pounds of weight in the first four weeks if you stick to a proper diet and follows a calorie-deficit.

If you’re new to dieting, You will probably lose more quicker. The more weight you carry, the more you will lose.

So, now you’ve learned how to lose weight fast. It’s time to start grinding and applying this knowledge to achieve your fitness goal.

Disclaimer – If you have any medical condition, talk to your doctor before doing any changes to your diet.

Thanks for reading, Livefitnow. Featured in Top 200 fitness blogs on the web.

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