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Is your wedding coming up? Do you need to lose weight fast? This article will teach you a safe, healthy and effective way to lose weight and keep it off. A complete diet and guide to lose weight now!
In order to start a diet and exercise routine you must first mentally prepare yourself. It is going to take a lot of dedication and it won’t be easy. Just remind yourself often that the results will make your dedication worthwhile. Your wedding day is one of the most important days of your life and you will want to look and feel your best. You can start off by finding inspirational pictures of body types that inspire you to lose weight and exercise. Next, remove all junk food from your home and office.
Junk food is defined as processed foods, fast foods, potato chips, cookies, candy, bakery goods, etc. You will want to get rid of high fat, high sugar and high sodium foods as well. Remember to check your nutritional labels. Throwing out the bad food is an essential step in the diet process. You won’t lose weight being tempted by unhealthy foods. Replace the unhealthy foods with fresh fruits, vegetables, lean meats, whole grains, beans and low-fat calcium products. Once your body becomes use to eating healthy foods you won’t crave the bad stuff anymore. Sugar is one of the hardest additions to break; your body will go through a withdrawal period where all you can think about is eating sugary foods. Resist the temptation; it will eventually go away it a week or two and the results will be worth it.
It is best to keep a food journal and record everything you eat and the times. Stays away from alcoholic beverages, these drinks are high in calories and have no nutritional value. This will help you stay on track and discover when you get cravings. You can battle food cravings by having a large glass of water with lemon/lime. Another option is brushing your teeth, or chewing a piece of gum. Tell your friends, family and fiancé about your nutritional goals so they can support you and help you stay on track.
Try to eat 5-6 small meals a day approximately every 3 hours. Drink at least eight glasses of water a day and avoid sugary drinks including fruit juice. It is much better to eat the fruit than drink the juice. Try to avoid eating out at restaurants during the months before the wedding. If you must go to a restaurant order a lean meat such as chicken breast with vegetables (ask for no butter or oil). Beware of salads at restaurants; the dressings are usually high in fat and calories.
Healthy Food Guide:
o Fresh fruits (strawberries, blueberries, raspberries, melons, banana, oranges, pineapple, mango, pears, apples)
o Vegetables (broccoli, asparagus, carrots, tomato, lettuce, cucumber, sprouts, cauliflower, green beans, peas, squash, eggplant, zucchini, spinach, celery, beets, peppers, kale)
o Lean proteins -look for lean on the label (egg whites, turkey, low sodium ham, ground beef, chicken breast, shrimp, cottage cheese, fish, tofu, soy)
o Whole grains (whole wheat bread, brown rice, whole wheat pasta, sweet potato, oat mal)
o Legumes (lentils, lima beans, black beans, kidney beans, pinto beans, red beans)
o Nuts (peanuts, walnuts, cashews, brazil nuts, almonds)
o Low-fat calcium products (low-fat cheese, non-fat milk, non-fat low-sugar yogurt)
Suggested sample meal: Remember to drink lots of water!
1. Breakfast: 5 egg whites with whole wheat toast
2. Snack: apple or non fat/sugar yogurt
3. Lunch: Lean cuisine 300 calorie entrée
4. Snack: 10 assorted nuts
5. Dinner: 4oz chicken breast, small sweet potato, 1 cup broccoli
Exercise is an important part of weight loss because the body must burn calories to lose fat. In order to lose weight effectively you should exercise for a minimum of 30 minutes daily. Exercise can include walking, running, bike riding, skating, swimming, and aerobic gym machines. In addition to aerobic exercise try to lift weights at least 3 times per week. If you are a member at a gym try a group exercise class it will motivate you and get you in shape. Always try your best and don’t give up!
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Source by Alexa Smith
