In this article, we have included a diet plan for weight loss. The instructors from Yoga on Mill added the best possible diet plan for 2019. To lose weight fast, the main secret is to make lifestyle changes such as decreasing the number of daily calories, increase physical activity mainly cardiovascular exercises to burn the accumulated fat in the body, and, in addition to this, you should be clear about the goal that you want to achieve. Therefore, these changes at the food level should include more natural and less processed foods, increasing the consumption of water, fruits, vegetables, and whole grains to increase the supply of fibers to the body, reducing fat, precooked meals, and foods rich in simple carbohydrates.
It number that the weight loss is accompanied by a nutritionist, as it can develop a nutritional plan adapted to individual needs, the health condition and lifestyle of the person, thus avoiding the rebound effect and increasing the weight loss over time.
3-day Diet Plan for Weight Loss
In the table below there is an example menu of 3 days of a hypocaloric diet:
|Foods||Day 1||Day 2||Day 3|
|Breakfast||One glass of almond milk + 1 slice of whole wheat bread + 1 slice of white cheese||One low-fat yogurt + 4 crackers of the cream cracker type||Milk milkshake with skim milk + 1 tbsp wheat bran + 1 whole wheat fajita + 1 tbsp white cheese|
|Morning snack||One apple||One pear||6 pcs of almonds + 2 squares of dark chocolate|
|Lunch dinner||Grilled chicken breast + 3 tbsp brown rice + coleslaw, tomato, and grated beetroot + 1 tsp olive oil + 1 orange||One cooked fish wheel + 2 cooked small potatoes + cabbage salad + 1 tsp olive oil +1 pin slice||Chicken fillet in natural tomato sauce + 3 tbsp chickpeas + carrot, broccoli, and chayote salad + 1 tsp olive oil + 1/2 cup strawberries|
|Afternoon snack||1 low-fat yogurt + 5 nuts||One slice of whole wheat bread + 2 tbsp of ricotta cheese||Detox juice with cabbage, orange and flaxseed + 10 pcs of peanuts|
Starting any diet by performing a detox can help achieve the results faster. For this, see how to do it here.
Four secrets to lose weight fast
To lose weight fast, there are some recommendations that you should follow such as:
- Drink green tea daily, as it moisturizes and helps treat fluid retention, decreasing swelling in the body.
- Drink more water, and do not drink soda, pasteurized juice, do not eat sweets, avoid sauces, and alcoholic beverages;
- Eat small quantities several times a day, making 5 to 6 daily meals such as breakfast, morning snack, lunch, afternoon snack, dinner and optionally you can make a snack at night, with an interval of 3 hours between each meal ;
- Increase the consumption of fibers through the daily intake of foods such as raw fruits, raw vegetables, cereal bread, flaxseed, flours, and brown rice. Another option is to drink a fiber-rich food supplement such as Benefiber.
Medications to lose weight fast
Some examples of natural solutions to lose weight can be coconut oil in capsules, orange-bitter, glucomannan, flaxseed, and chitosan. However, medications such as orlistat or saxenda can be prescribed by the doctor to help with weight loss, especially when obesity puts health at risk.
In any case, opting for natural solutions such as taking green tea or supplementation with spirulina, are healthier alternatives to achieve the ideal weight, and help speed up the metabolism by burning localized fat and helping to lose the belly.
Exercises to lose weight fast
The exercises to lose weight fast are those that help burn calories such as walking, running, biking, dancing, swimming, or activity to work muscles, must do at least 30 minutes a day to help increase metabolism and facilitate weight loss.
However, the most important thing is to choose an exercise that you like. In this way, you will not easily give up the practice of physical activity that is essential to losing weight fast.