POSTS FROM JACQUELINE

The smart way to lose weight fast and keep it off.

Losing-weight


Losing weight is a decrease in body weight resulting from voluntary (diet, exercise) actions.

Learn a smart way to lose weight fast and keep it off.

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Dear readers and friends

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Start today by learning about the 6 mistakes to avoid should you plan a weight reduction program.

vegetables-basket
vegetables-basket

If you’re seriously thinking about the best way to lose weight and keep it off for good.
Don’t ever think that only drinking shakes for five weeks will work for you.
In my opinion is not a good or safe way to start to lose weight.

Let me tell you this, you have to give yourself at least three months to lose weight. some program promises you super-fast, results, don’t trust, give it a pass.

Let’s be honest, eating healthy is a way of life, not a quick fix or temporary solution.

 

Today, in this article, I’m going to explain the best and safe way to lose weight and keep it off.

I will demonstrate to you:

  • How to stick to a healthy diet
  • How to follow a guidelines diet plan
  • What to avoid eating, that’s bad for you
  • How to figure out your carbohydrate intakes
  • How to watch out for added sugar in the food.

To begin with, nutrition doesn’t have to be complicated, keep it simple while trying to change your eating habits.

In order to lose weight, you can still enjoy the foods you love.

I’m fortunate to have a close friend who is a retired nutritionist.  She has helped me tremendously in the past, with her professional knowledge and friendly pieces of advice.

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I want to share with you what I have learned from her.

I hope you are motivated enough to start a new eating habit.

Are you ready?

To begin with, read the following.

How can I motivate myself to stick to a diet?

Great-food-fo-lose-weight
Great-food-to-lose-weight
  1. Know your motivation
  2. Set measurable goals, your resolution should always be realistic and start easy.
  3. Motivate yourself by making daily and weekly goals.
  4. Don’t be drastic, choose the food you love.
  5. Eat before you go out
  6. Don’t get hungry
  7. Choose healthy food when you eat outside
  8. Indulge in little bites to avoid frustration.

How do I follow a guided diet plan?

As a matter of fact, your diet must include:

  1. Eating a variety of food, with vegetable fruits and whole-grain products.

    Detox-vegetable-drinks
    Detox-vegetable-drinks
  2. Eating lean meats, poultry, fish, beans and low-fat dairy products.
  3. Limiting the consumption of salt, sugar, alcohol, saturated fats, and trans fats.
  4. Be sure to read food labels to ensure healthy diet habits.

Therefore, to meet the Dietary Guidelines, choose a diet with most of the calories from grains, vegetables, and fruits, low-fat dairy products.

How about detox?

About a week ago, I wrote a detailed post about how to detox your body.

In that post, I shared what I believed about the healthy diet you should focus on.

By avoiding the 6 worst ways to lose weight that, unfortunately, are the most common mistakes people have a tendency to make.

Will help you to be successful and having a long-term healthy lifestyle.

Here are the 6 mistakes to avoid:

wild-salmon-sandwiches-proteins-
wild-salmon-sandwiches-proteins-
  1. Not eating enough protein.
  2. Not eating enough fiber.
  3. Eating too often, even if you’re not hungry.
  4. Skipping meals
  5. Not tracking what you eat
  6. Still drinking sugar, sodas, orange juice.

Did you know that?

1. Protein deficiency can cause muscle cramping, weakness, and soreness.

Because your body will take protein from muscle tissue and use it as energy.  Especially to support other vital body functions when protein is low.

baked-whole-grain-bread -
baked-whole-grain-bread –

2. What happens if I don’t get enough fiber?

Well, not getting enough fiber can increase your risk of weight gain and heart disease.

Because fiber appears to reduce the risk of developing various conditions including:

Diabetes
Bloating
Constipation

3. Why eating too often when you’re not hungry is bad for me?

Because of the extra calories, they will add up quickly to your body.

Sometimes mindless snack calories add pounds of weight over, and over.

In addition, some people eat even when they’re not hungry because they might feel.

Some of the following

walnuts-
walnuts-
  1. Sad
  2. Lonely
  3. Upset
  4. Angry
  5. Stressed
  6. Bored

Emotions such as these can be powerful triggers to eat.

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What can I do to avoid snacking like that?

Try to distract yourself from eating, until the emotion passes, do some exercise, such as walking or yoga.

running- exercise-
running- exercise-

4. Why is it bad for me to skip meals?

In fact, skipping meals can actually lead to an increase in binge eating.

Not only because of skipping a meal but that can also cause weight gain or make it harder to lose weight.

Unfortunately, skipping meals makes you burn fewer calories and have less energy.

Therefore when you miss a meal, your body goes into survival mode.

This will affect your cells and body to crave food which causes you to eat more.

5. It is also important to understand how to track what you eat properly.

Believe me, by doing this it will help you to figure out how you can possibly lose weight.

Here, you can use the calorie calculator at
www.verywellfit.com  to determine what number is, based on your height, age, and weight.

Hummus
hummus

Another option of calorie counter apps:
Calorie Counter and Diet Tracker by MyFitnessPal. iPhone: Free

6. Do not drink sodas

Because sodas are loaded with sugar.

Orange juice might be better, because of the natural antioxidant.
But the problem is that too much juice can be an extra source of sugar and calories.

Instead of choosing a glass of orange juice that contains 165 calories.

Prefer drinking water or green tea.

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How do I know how many calories I can eat?

diet-calorie-counter-
diet-calorie-counter-

If you want to lose one pound per week you’ll need 2000 calories per day.

But one of the best ways to start losing weight without counting or portion control is to reduce your carb intake.

Recent studies.

Consistently show that people who eat fewer carbohydrates, naturally start to eat fewer calories and lose weight without any major effect.

How many meals to eat every day?

Well this is up to you, you can decide to have three meals a day or if you want smaller portion meals
Then opt for six meals a day.

Eating a few healthy meals throughout the day will also help you keep your blood-sugar levels steady.

orange-for-juice-
orange-for-juice-

When you eat balanced diet dishes that are lower in fat.
And that dishes have almost an equal amount of protein and carbohydrates you will benefit from it.

So then look at it this way:

A turkey sandwich or salad with protein-rich nuts or beans will keep you satisfied until your next meal.

If you want to snack.

Prefer taking carrot and hummus instead of taking granola because it is packed with sugar and calories.

one-egg-every-day
one-egg-every-day

Remember, carrots are high in fiber, great for digestion.
Vitamin A is beneficial for your eyesight and hummus is a great protein for you to eat.

Adding eggs to your diet may be one of the healthiest things to do if you’re trying to lose weight.

a) They can make you feel fuller and help you eat fewer calories throughout the day.

b) Furthermore, eggs are a great source of many vitamins and minerals.

It is OK to eat eggs every day?

Science is clear that up to three whole eggs per day are perfectly safe for healthy people.

What breakfast should I eat to lose weight?

Always start with one lemon juice in a glass of warm water.

Mix up your morning meal and try one of these healthy, low- calories breakfast.

yogurt-berries-fig-
yogurt-berries-fig-

Oatmeal
Peanut butter
Yogurt
Eggs and
Raspberries.

Breakfast for a flat stomach?

Try this:
1. Whole Wheat Pita Pocket sandwich
2. Skinny protein breakfast frittatas
3. Breakfast yogurt parfait
4. Green tea, kiwi-berry smoothie
5. Clean eating oatmeal

Here are different ideas for you to eat for breakfast.

chia-seeds-
chia seeds-
  •  Nut butter, with banana and chia seed toast
  • Berry and yogurt smoothie
  • Savory oatmeal with an egg
    Quinoa fruit salad
  • Tomato toast with macadamia and ricotta
  • Quinoa and Chia Porridge
  • Avocado toast with an egg

Time for the best healthy lunch for you!

Don’t forget your glass of water, a half hour before each meal.

Have the choice of:

  1. Stuffed sweet potato
  2. Shrimp spring rolls, with peanut sauce
  3. Salad with chicken, cheese, carrots, hummus, and crackers
  4. Chopped quinoa salad with cranberries.

What else can you eat for lunch to lose belly fat?

avocado-
avocado-

Avocados
Almonds
Eggs
Onions
Kale
Wild salmon
Chili peppers
Broccoli.

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And quick dinner ideas for you here:

A healthy low-calorie weight loss dinner
1. Teriyaki chicken with vegetables

2. Herb and citrus oven roasted chicken

Clear-drinking-water-before-meals-
Clear-drinking-water-before-meals-

3. Double crunch honey garlic pork chops

4. Zucchini Lasagna

5. Cauliflower Chowder

6. Zucchini noodles with cilantro Lime chicken.

7. Garlic parmesan wild salmon foil.

8. Spaghetti squash carbonara.

What is the best time to eat dinner for losing weight?

One Study showed that late lunch eaters (after 3:00 p.m) lose less weight than early-eaters.

It also found no difference in weight loss for the timing of breakfast and dinner meals.
Restricting when you eat at 6 a.m to 7 p.m can reduce calorie intake by 244 according to another study.

In conclusion:

I suggest you stick to only 25g of added sugar
What you should cut back on is sugar added by manufacturers in products such as salad dressings and refined bread.
Eat balanced diet dishes that are lower in fat and have almost an equal amount of protein and carbohydrates.
Be aware to stick with heart-healthy unsaturated fats as much as possible.
Think olive oil, avocado or seeds.
Keep a diary and take note not only of what you eat and drink but also write your emotions.

Did you enjoy this article?
If so, please sign up and I’ll send you a message whenever I publish something new, which is usually once or twice a week.
Jacqueline.

Disclaimer 
This information I provided to you is not intended to offer professional medical advice or treatment for any condition.
If you have any health problems or are taking any medication, you should seek advice from your healthcare provider prior to any change in your diet.