Weight loss plans

Weight loss is a concern among adults, children as well as in adolescents. Many people suffer from it. The important thing is that, it brings many complications which are very difficult to cure. So people are more aware of it nowadays and want to know more about healthy diets and exercises which would enable weight loss in shortest time possible. There are many weight loss plans that you can follow but not all of them may be genuine and help you lose the desired amount of weight. So, you should be sure about how much weight you want to lose in a week as more than five pounds may not be very logical or may even lead to side effects like deficiencies and weakness. Week wise weight loss plans are discussed below. Hope it proves helpful in planning your diet and exercises to lose weight

1 Week Weight Loss Diet

The cabbage soup diet is one of the famous diets which help you lose considerable weight within a week. This diet is an effective diet to lose weight in a week. It has been tried by many and most have found visible results losing the flab to a certain extent. Most opt for this diet as it does not need much effort as required in other diets which require strict conditions. This diet even without exercises can give you results though it may be difficult for a person to live mainly on cabbage soup as it is bland. But it is easier for some to have more of cabbage soup for a week than to wake up early in the morning and go for a rigorous walk or run. You also need not sacrifice your fries and burgers for a month to lose only 5 pounds. But it is not permanent as you may get the lost weight back easily

 

You can include protein rich foods, turkey, low fat white meat chicken, baked fish, tofu, low fat cheese or cottage cheese etc in your meals. Besides, you can also include yogurt and egg whites to have good percentage of protein. Intake of starchy carbohydrates is helpful in improving your body metabolism. They help to flush out excess fluids in your body in liberal quantities. Oatmeal is said to be the best meal. Besides, you can have measured portions of cooked brown rice, barley, corn etc. These food items are rich in starch which burn the extra calories. Green veggies like broccoli, spinach and lettuce can be included in your sandwiches. Make sure you use only whole grain or whole wheat breads for sandwiches. You can include more of tomatoes and onions in sandwiches are they are rich in fibrous carbohydrates. Among fruits you can have apples, pears and oranges, as eating fruits is better instead of direct consumption of fruit juices. Water is the best weight loss fluid and no energy drink can compete with water. Start drinking water according to your body weight in frequent intervals. This helps in boosting body metabolism, thus burning more calories per day. You can also have green tea which is rich in anti-oxidants. It helps in metabolism and cleanses your body.

4 Week Weight Loss Diet

Breakfast may include 1 cup of skimmed milk with 1 cup of oatmeal and an apple or an orange. 1 cup of corn flakes or any cereal, whole wheat muffins, oatmeal bran bread (1slice) can be the alternative options. In fruits, you can consume banana, blue berries or grapefruit alternatively in the seven days of a week. You can include low-fat cheese or peanut butter, this should however not exceed one teaspoon. Morning snack can be just a fruit (orange, apple, melon) or a nutrient rich granola bar would also be a great option. A lunch can ideally include a salad (shrimp) or beef broth, tortilla, green vegetable (shredded lettuce), whole-wheat pita bread or bran bread and a dessert like flavored yogurt. Low-fat chicken and white bean soup, skimmed milk, fruit can also be included in your lunch in moderate quantities. 

Ideally, you should eat in moderation and chew your food thoroughly so that food is digested properly and this increases your metabolism aiding in burning more calories. Afternoon snack can be consumed three hours after lunch and can include apple sauce, hummus, celery sticks, low-fat flavored yogurt. Your dinner should be very light but filling as you should not feel hungry until the breakfast next day. Beef tenderloin, cooked quinoa, cooked brown rice and mushrooms can be your main food. This can be accompanied with fruits like strawberries or half a banana. You can draw a diet chart for every day of your four weeks and follow them strictly and you would definitely lose considerable weight of up to 18-20 pounds in four weeks. 

It is necessary to avoid foods containing white carbohydrates like bread to cut down on the calorie consumption. Have plenty of water as per your body weight at regular intervals that would boost up your rate of metabolism and flush out the excess fluids in your body. Drink a lot of green tea that also helps a lot in cleansing your body making it ready to lose weight in a short period. Green tea is rich in anti-oxidants which is responsible for these activities. 

 

Early morning breakfast can be oatmeal or cheerios with brown sugar or very less sugar can be ideal. You can have low-fat milk in order to reduce the calories and fat consumption. You can leave a gap of 2 hrs to snack on a fruit, that too only half a fruit, say orange or apple. Avoid fried or junk foods completely instead include more of salads of green vegetables and fruits which are rich in fibrous carbohydrate that helps in increasing your body metabolism. Include more of wild rice or brown rice in your meals along with vegetables like carrot, broccoli, tomato, peas and onion. This would be filling as well as very much rich in fiber and low in calories to help you lose weight easily. You can include recipes with lean meat and eggs to introduce variety in your otherwise bland diet. Turkey, low-fat chicken and fish can be included in your meals to avoid boredom. Have yogurts, sandwiches and salads as snacks which would not let you feel starved. But, be careful about the bread you use for the sandwiches, it is wise to have only whole wheat or whole grain breads along with vegetables and low-fat cottage cheese. 

It is necessary to have proportionate meals with 40% carbohydrate, 40% protein and 20% fat. This combination ensures that your body fat is reduced and metabolism is boosted up. Water should be an important part of your weight loss plan as it helps you to cleanse your body, flush out the excess fluids accumulated in your body and also increase your metabolism. You should continuously consume water throughout the day as per your body weight. You would see that this helps a lot in decreasing your body weight to the maximum extent possible. You can also consume more of green tea as it contains lot of anti-oxidants which help boost up your body metabolism. Instead of tea or coffee, have more of green tea. 

Your 8 week weight loss diet can be a success if you include all the right foods in right quantities and avoid or reduce certain foods. This along with regular cardio and strength exercises can make you lose at least 40 pounds in 8 weeks.