Weight loss is a health problem that has become a major cause of worry for one and all, children and adults alike. Everyone wants to lose weight the easiest and quickest way possible. But it is up to you to choose the most effective plan or strategy that would be suitable for you. Choose smart ideas recommended by experts in the fields of nutrition and fitness and make your own strategy. Your strategy should be suitable for your body type, lifestyle, eating habits and preferences etc. Losing weight can become an ordeal if you are not following a proper diet. A healthy and smart diet is the key to lose considerable weight in a certain period of time. Some weekly weight loss plans are discussed below.
Weight Loss in 3 Weeks
Your meals are the first thing you should consider when you are planning weight loss in 3 weeks. Consider your eating habits, pattern and preferences before you draw up a dietary chart. You should decide the food items which can or cannot become a part of your plan and prepare the chart accordingly. It is also equally important that you should choose foods which can be present in minimum or maximum quantities. Your food list can include liberally in your diet may include vegetables especially green vegetables like spinach, lettuce, broccoli etc., fruits, whole wheat breads and bakery products, low fat milk, sprouts etc. The other list of foods which can be consumed in minimal quantities include chicken, fried items, fast food, cakes, muffins, pastries, chips, sauces, cheese, butter, etc.
Now based on the list made you can choose your six meals which would be spaced at equal intervals throughout the day. In breakfast, for example, you can include whole wheat bread slices with low-fat spreads or oatmeal along with fresh fruits and green tea. You may have to forego or reduce your favorite food items say chicken burgers, but if you are not able to forego chicken or non-vegetarian foods completely you can replace them with low-fat chicken or baked fish etc. Another important thing to focus upon apart from your diet plan is your exercises. Only diet alone cannot help you shed fifteen pounds in three weeks. It is important that you choose your exercises smartly which are most effective for your body type. If you have been already a person who goes to gym every day, you can choose more intense and heavier workouts which you may easily adapt to. But, if you are person who has not been very active in the past you may have to resort to brisk walking or other exercises at the gym.
Weight Loss in 4 Weeks
Crash diets would never do you any good as you end up starved and frustrated just by the end of the first week. Choose a diet with smart points so that you can make it effective and you are sure to see visible results within the first week itself. It would do a lot of good if you can avoid foods which contain white carbohydrates. Some of the foods are potatoes, cereal, white rice, bread etc. You should avoid them at any cost and replace them with brown rice, whole wheat bread, oatmeal, hummus and barley. Fast food, fried food and also pasta come under this category. You can feel a world of difference if you do just this as these foods which have high white carbohydrates are less in starch carbohydrates which are supposed to be high in a weight loss diet. You can include more of foods containing protein, legumes and vegetables. Egg whites, chicken breast, pork, turkey etc., can be included as they are rich in protein and very less in fat content. Lentils and beans are some of the legumes which can be included liberally in your smaller meals. Fibrous carbohydrates are very good for your weight loss diet, for this you can include green vegetables like broccoli, spinach, asparagus, lettuce etc. Apart from your diet, your exercises should also be intense and effective enough for your plan of weight loss in 4 weeks.
Choose exercise based on your preferences and lifestyle but whichever form you choose you should make sure to increase the intensity and duration of your exercises gradually. You can go for regular exercise like brisk walking, running and jogging. But if you choose to do only this without workouts, you should increase the intensity, pace and time to the maximum limit possible. Cardio exercises are said to be the best for losing weight in the minimum possible time. You can go for swimming, aerobics, sprinting, rock climbing etc. Intense cardio-workouts at the gym for minimum of thirty minutes at the elliptical trainers or treadmill will work wonders for you. Stationary bike can also be a good way to burn excess calories. You can do your exercises on all these three machines for a period of twenty to thirty minutes each so as to see visible results within the first week itself. You just have to increase the duration by five minutes one day after the other.
Weight Loss in 6 Weeks
Include more of fibrous and starchy carbohydrates in the form of whole grains, oatmeal, hummus, cooked brown rice, green vegetables like spinach, lettuce, fresh fruits, eggs, turkey, baked fish, etc. You should avoid fried or fatty foods including fast or junk foods, butter, cheese, white carbohydrates etc. So, prepare a list of meals according for the first week. Plan your meal in the proportion of 40% carbohydrates, 40% protein and 20% fat. This would be ideal to reduce body fat and boost your metabolism. Take care not to cut down your calorie consumption by more than 800-1000 calories per day as this may starve your body and this would do you no good as losing weight healthily is the only permanent way. Plan for 6-7 smaller meals spread throughout the day with 2-3 hours gap between each meal. Decide the meals for the first week and alternate the days in the coming weeks to avoid boredom and keep the motivation level high.
Physical activity is very much essential along with your diet. A combination of cardio and strength workouts on a daily basis can do wonders and you can see the results for yourself every day. You can start with a 30 minutes cardio workout which may include a combination of walking and running alternatively. This works the best to manipulate your body and heart beat to help burn the required calories and fat. You can walk for the first 5 minutes to warm up your boy then run for 10 minutes at a brisk pace followed by 2-3 minutes of walking. If you manage to do this every day and increase the duration too then you can lose more weight than expected. Strength workouts at the gym nearby should be done focusing on your upper body and lower body respectively. This would help building more lean muscle and improve your body strength thus helping you lose more weight.
Weight Loss in 12 Weeks
Breakfast can be a combination of cereal, fruit and milk. You can have all bran wheat flakes cereal, French toast with baked beans, whole meal crumpets with honey, wheat biscuits, a combination of nuts and seeds, muesli, oatmeal, poached eggs, sourdough toast, cooked mushrooms or whole meal toasts. A tablespoon of honey would help you a lot in terms of cleansing your body and improving your metabolism. 1 cup of skimmed milk or low fat yogurt can be included. For morning and evening snacks, you can have muesli bar, raisin toast, protein shake, rye cruskits, tuna can, crumpets, smoked salmon English muffins or skinny cappuccino. You include fruits like cherries, apricot, dry roasted almonds, a fruit snack or a banana. For lunch, you have several options like sushi hand rolls, tuna dish, a salad based on sweet corn, tuna and cottage cheese salad sandwich, vegetable and ham slice or beef salad. Along with one from the options given you can include a mixture of fruits and nuts, apple, diet coke, green grapes or orange juice without sugar. Dinner may include low fat yogurt, oatmeal, pretzels, low-fat cheese, and roasted low-fat chicken, soup with tofu, ham spaghetti, cooked brown or wild rice. You can have a dessert too provided you have one from options like slightly salted popcorn, mango yogurt, skimmed milk, banana fritter or strawberry meringues.