Weight Loss Programs For Beginners

1. 11/4/2021 How To Lose Weight For A Beginners How To Lose Weight For A Beginners By:MMO-Channel https://deeplinkapp.com/PDF/View?EbooksID=525 1/43

2. 11/4/2021 How To Lose Weight For A Beginners Table of content 1. How to Diet Properly 2. How to Start a Healthy Diet 3. How to Have a Good Diet 4. 3 Ways to Lose Weight With a Mediterranean Diet - wikiHow https://deeplinkapp.com/PDF/View?EbooksID=525 2/43

3. 11/4/2021 How To Lose Weight For A Beginners How to Diet Properly Ask yourself why you want to diet. Being clear about your reasons and your goals can help you choose an eating plan that makes sense and pays off for you in the way that you hope it will. Manage diabetes. If you've been diagnosed with diabetes, changing your eating habits is a must. Reducing or eliminating sugar from your diet is key to living well with this disease. Reduce your risk of heart disease. Eating foods that will bring down your cholesterol levels and help rid you of excess belly fat can decrease your risk for heart disease. Drop that baby weight. Putting on extra pounds is part of any pregnancy, but at a certain point you may decide that baby fat looks best on your baby and be ready to get back to your pre- pregnancy weight. Get ready for swim suit season. Lots of folks go into diet mode when the weather warms up and the prospect of putting on a swim suit is downright frightening. Sometimes just small changes in your diet can make the difference between being bikini-ready or swim-trunk-terrified. https://deeplinkapp.com/PDF/View?EbooksID=525 3/43

4. 11/4/2021 How To Lose Weight For A Beginners Click Here To Discover How To Lose 8 Lbs In 1 Week! Bulk up. You might be interested in adding muscle and putting on some extra weight in a way that's healthy. Protein is integral in developing muscle mass, so your diet should focus on maximizing the daily amount of recommended protein. Verify that you can diet safely. Before you take on any new eating plan, it's best to consult with a physician to make sure a diet won't prove dangerous for you. Let your physician know your plan for dieting. Anything under 1200 calories a day can be dangerous. Michelle May, a weight management doctor says, “Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive.” It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes. [1] Some people use calories as a way to measure their target food consumption, others base their diet on grams (of protein, whole grains, etc.), while some create lists of foods to eat more of and foods to eat less of. Decide how you'll approach your diet. Review your prescription medications with your doctor. It's important to be sure that your diet plans are in sync with any nutritional guidelines that may be associated with the prescriptions you take. For example, if you take ACE inhibitors to lower your blood pressure you need to watch your intake of bananas, oranges and green leafy vegetables. If you've been prescribed tetracycline you may need to avoid dairy products during the period you take the drug. [2] https://deeplinkapp.com/PDF/View?EbooksID=525 4/43

5. 11/4/2021 How To Lose Weight For A Beginners Analyze your current eating habits. Before you change what you're doing, you need to know what you do now. Keep track of what, when and where you eat for insight into your current eating habits. Keep a food diary. Put a journal in the kitchen or next to your bed and write down what you eat (meals, snacks, those little "tastes" from your friend's plate--all of it), the time of day that you eat and where you eat (kitchen table, sofa, bed). Track online. Several websites offer online tools that allow you to track your eating habits electronically. If it's as close as your smartphone, it should be easy for you to keep track. Identify problem areas. We all have different eating habits and "triggers" that can cause us to overeat. Being aware of yours is the first step in managing them as part of your new eating plan. Stress. One of the biggest causes of overeating is stress. When we feel under-the-gun or anxious, we often turn to food for comfort. If this is a problem area for you, you may need to include stress management techniques or stock healthier food options to deal with this trigger. Fatigue. When we're tired we're less likely to make good food choices. If you realize you often eat while tired, you'll need to think about how you can get more rest and make sure that you grocery shop when you're feeling your most rested and focused. Loneliness or boredom. Friends all out of town? Can't find something to do? If you discover that you turn to food when you're on your own, you might want to think about supplementing your new diet with some new activities or hobbies that will get you out of the house, keep you engaged and stop you from overeating. Excessive hunger. If you put off eating because of a busy schedule, you may discover that by the time you sit down to https://deeplinkapp.com/PDF/View?EbooksID=525 5/43

6. 11/4/2021 How To Lose Weight For A Beginners dinner you're ravenous and eat everything in sight. If this is a problem area for you, think of how you can schedule mini- meal breaks in your new eating plan. Learn about calories. Most dieters report that they count calories, but an overwhelming majority also say that they don't really know how many calories they need. We are trained to think that fewer calories means more weight loss, but really, you need to be mindful of where you calories are coming from, not just how many you consume.[3] Men report eating an average of 2,600 calories per day, with women consuming about 1,800. You may need less than that if you are trying to lose weight, but you should always eat at least 1,200 calories a day. Any fewer and your body thinks it is in starvation mode. That means it will hold on tightly to fat stores. Ask a registered dietitian or personal trainer to help you figure out how many calories you should eat per day for healthy weight loss. Take into account how active you are. Make your calories work for you. Fill up on foods that have a lot of fiber (whole grains) and protein (lean meats). These will help you feel full longer and give you more energy. Avoid "empty" calories that don't give your body much fuel. Alcohol and items like potato chips are good examples of calories that aren't serving much of a nutritional purpose. Follow dietary guidelines. The USDA has dietary recommendations to help ensure you get the proper amount of nutrients from your meals and eat a balanced diet. This means you are getting the proper amount of servings from each of the food groups without eating too much from any one group. You also want to vary the foods you eat in each group — don't only eat apples and no other fruits, for instance. Other key recommendations include: make less than 10% of your daily https://deeplinkapp.com/PDF/View?EbooksID=525 6/43

7. 11/4/2021 calories from added sugar; make less than 10% of your daily calories from saturated fats; and consume less than 2,300 mg of sodium daily.[4] In addition, there are specific recommendations for the amounts of foods you should strive to eat every day. These are as follows: How To Lose Weight For A Beginners Eat nine servings of fruit and vegetables daily. One serving of fruit is equivalent to about 1 cup of chopped fruit or one small piece of fruit. One serving of vegetables is equivalent to 2 cups of loose, leafy greens, or about 1 cup of cut veggies. Eat six servings of grains per day and make at least half of those grains whole grain. One serving of grains is equivalent to one slice of bread or 1/2 cup of cooked rice or pasta. Eat two to three servings of dairy per day, but try to make it low-fat dairy. 1 cup of milk is the equivalent to one serving of dairy. Eat two to three servings of proteins daily. One serving of meat is 3 oz., or about the size of an adult's palm. One serving is also equal to one large egg, 1 tablespoon of peanut butter, 1 ounce of walnuts, and 1/4 cup of beans. Try to "eat the rainbow," meaning eat foods that are a variety of colors (blueberries, red apples, asparagus, etc.). Different colored foods mean you are getting different nutrients and vitamins. Consume more lean protein. Your body needs protein to build muscle, provide immunity protection and keep your metabolism on track. To get the benefits with none of the detriments that can be associated with protein sources, choose foods that are high in protein and low in fat. Be a fat detective. Pick skim milk rather than whole milk, lean ground beef or ground turkey rather than marbleized ground beef. Look for fat that's hidden--or not so hidden--in your protein choices. https://deeplinkapp.com/PDF/View?EbooksID=525 7/43

8. 11/4/2021 How To Lose Weight For A Beginners Avoid full-fat dairy products, organ meats such as liver, fatty and marbled meats, spareribs, cold cuts, hot dogs and sausages, bacon, fried or breaded meats and egg yolks. [5] Become a fan of fish. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold- water fish, such as salmon, mackerel and herring. [6] Be one with beans. And peas and lentils--legumes in general are good sources of protein and contain no cholesterol and less fat than meat. Try a soy or bean burger in place of a hamburger or toss some tofu into a veggie stir-fry or salad. Look for whole grain foods. Whole grains are the entire seed of a plant and contain three parts: the germ, the bran and the endosperm, so whole grain foods contain all three of these components. Unfortunately, when plants are refined the bran and the germ are removed and about 25% of a grain’s protein and at least 17 key nutrients are lost. To get all the benefits, look for foods that are labeled as whole grain. [7] Reap the benefits. Studies have documented numerous benefits of a diet rich in whole grains. They include reduced risk of stroke, heart disease, type 2 diabetes, inflammatory disease, colorectal cancer, gum disease and asthma, better weight maintenance, healthier carotid arteries and healthier blood pressure levels. Shoot for 48 g. of whole grains in your diet daily. [8] Source your supermarket. About 15% to 20% of products on supermarket shelves are whole grains. [9] Look for products labeled as "whole grain" or check to see if a product has the "Whole Grain" stamp from the Whole Grains Council. Check multiple food items. It's not just grains, flours and breads that can be whole grain; pastas, cereals, cookies, https://deeplinkapp.com/PDF/View?EbooksID=525 8/43

9. 11/4/2021 How To Lose Weight For A Beginners tortilla chips, pancake mixes and other grain-based products can be labeled whole grain, so read the package carefully. Include healthy fats. Not all fats are bad for you; in fact, some should definitely be a part of your healthy eating plan. Monounsaturated fatty acids (MUFAs) are a healthy type of fat as are polyunsaturated fats and offer certain benefits such as a reduction in LDL cholesterol (the bad kind), an increase or maintenance of HDL cholesterol (the good kind), help stabilize insulin levels and control blood sugar.[10] Foods high in MUFAs include avocados, canola oil, nuts (almonds, cashews, pecans and macadamias plus nut butters), olive oil, olives and peanut oil. Saturated fat is complex. Modern research suggests that it has a fairly neutral effect on your body. While you should not go out of your way to eat saturated fat, you should still be cautious about how much you're eating. Eliminate trans fats. Trans fats are oils infused with hydrogen, so you might see them listed as "hydrogenated" oil on package labels. They raise bad cholesterol and lower good cholesterol, cause weight gain, increase the risk for heart disease, cancer, stroke and infertility. [11] Among the biggest sources for trans fat are commercially fried food and packaged foods, especially baked goods. Beware of labels claiming no trans fats. The FDA allows food with up to a half-gram of trans fat per serving to be labeled "trans fat free." Eat enough of them and those half-grams add up. [12] Trans fats are so bad for you, New York City has passed a law prohibiting the use of them in restaurants. https://deeplinkapp.com/PDF/View?EbooksID=525 9/43

10. 11/4/2021 Click Here To Discover How To Lose 8 Lbs In 1 Week! How To Lose Weight For A Beginners Read labels. Paying attention to the nutrition labels on food packages can help you make sure that you are making healthy choices. One of the most important parts of the label is the serving size information. This tells you how many servings are in each package, and what the nutrition facts are for each serving. [13] You should also note how many calories are in each meal. Try to limit the following nutrients: trans fats, saturated fats, and sodium. These are not only linked to obesity, but also to heart disease and high blood pressure.[14][15][16] Look for foods that have significant amounts of fiber, vitamin A, vitamin C, iron, vitamin D, and calcium. Your dietitian can help ensure you are getting all the nutrients you need and in the proper quantities. Cook. Eating out or buying prepared foods is convenient, fast, and easy. But it also means that you can't control how your food is prepared or what ingredients are used. One of the most effective ways to lose weight is to cook your meals at home. You can choose healthy cooking methods (e.g. baking instead of frying) and fresh ingredients. Plan your meals in advance. By making a weekly menu, you will be less likely to go off track and call for take-out midweek. You can make things easier on yourself by preparing healthy meals to keep in the freezer and eat as needed. Make cooking fun. Treat yourself to a new set of knives or a cute apron. These sorts of things can give you the motivation you need to spend more time in the kitchen. Snack. Good news! You actually need to snack while you're https://deeplinkapp.com/PDF/View?EbooksID=525 10/43

11. 11/4/2021 dieting. Eating frequently keeps your metabolism going and will help your body burn more calories throughout the day. Healthy snacks can also reduce hunger and keep you from overeating at meals.[17] How To Lose Weight For A Beginners The key is to make sure that you are choosing healthy snacks. Reach for fresh fruits and veggies, nuts, or low-fat dairy. Try some cucumber slices with hummus for a satisfying afternoon snack. Keep healthy snacks handy in your desk at work. If you have some roasted almonds nearby, you'll be less likely to head for the cookies someone left in the break room. Add more flavor to your foods. If foods taste great, you're more likely to eat them. One way to add flavor to any healthy food is to add some salsa. Try topping your baked potato with salsa instead of butter and you'll save on calories and fat. Bonus: you've also added an extra serving of veggies to your meal.[18] Adding salsa to your chicken, fish, and even salads, can help liven up your meals and provide a little more zest. Try buying fresh salsa at the grocery store, or even making your own. You can add flavor to almost any dish by adding herbs and spices, most of which contain almost zero calories. Try buying fresh herbs such as parsley, rosemary, or thyme. They will make your chicken, pork, or salad taste fresh and original. Some ingredients offer an added bonus other than flavor. For example, garlic is known to have anti-inflammatory properties. Season your fish or soups with garlic for a flavorful meal that is also healthy.[19] Turmeric is another popular, flavorful staple that should be in your spice rack. Try adding it to healthy salad dressings for an extra pop of flavor. Avoid fad diets. It can be very tempting to try the latest trend in https://deeplinkapp.com/PDF/View?EbooksID=525 11/43

12. 11/4/2021 dieting. The media is often full of stories about celebrities who tried a fad diet and had great success. However, it is important to remember that not only do fad diets often not work, they can also be harmful to your health.[20] How To Lose Weight For A Beginners Most fad diets require you to cut out a major food group, such as carbs. The most important part of a healthy diet is making sure that you are eating a well-rounded meal plan that includes all nutrients. Avoid diets that require you to cut out food groups. Some fad diets can make you sick. Many fad diets promote eating a very low amount of calories, which can be dangerous to your health. Instead, eat the recommended number of calories for your body type and make healthy choices. Skip the processed foods. Processed foods and fast foods are high in the kinds of things you're better off avoiding--sodium, saturated fat and sugar. It doesn't mean the occasional fast-food burger or frozen entrée will kill you, but these are the kinds of foods you want to limit. The government's most recent Dietary Guidelines for Americans recommends that no more than 10% of calories come from saturated fats. If you're on a 1500 calorie-a-day diet, that means you can have 15g of saturated fat a day-- fast-food burgers can have anywhere from 12g to 16g. Stay away from sugary drinks. Sugary drinks, especially soft drinks, have been linked to weight gain and obesity. Calories consumed through a straw are still calories and contribute to packing on the pounds, so plan to cut down or reduce your consumption of these beverages on your diet. The best thirst quencher is and always has been water. Plus drinking more water will make you feel more full and may https://deeplinkapp.com/PDF/View?EbooksID=525 12/43

13. 11/4/2021 How To Lose Weight For A Beginners reduce your intake at mealtime. Make water more appealing to your taste buds by adding slices of citrus, cucumbers, mint or other herbs. Juice sounds healthy, especially drinks made from 100% juice, but they're high in sugar. Drink them in moderation or add water to get some of the nutritional benefits with fewer calories. In a study by Harvard University researchers, sugary drinks were linked to 180,000 deaths a year worldwide, 25,000 in the United States alone. [21] Another 2013 study, this one by the scientists at Imperial College London, found that the risk of type 2 diabetes rose by as much as 22% for every 12 oz. serving of sugar-sweetened drinks consumed per day.[22] Avoid specific ingredients as needed. You may have a condition that requires you to steer clear of certain ingredients, so read labels carefully and stock up on products that suit your specific dietary requirements. Celiac disease. Celiac disease is a digestive disorder caused by intolerance to dietary gluten, a protein found in wheat, rye, and barley. Thanks to a growing awareness of the needs of those who are not able to tolerate gluten, a number of gluten- free products are now on the shelves of not only specialty food stores but also your local supermarket. Hypertension. A dangerous condition and a precursor to heart disease and stroke, hypertension can be managed in part by a diet that's heavy on fruits, vegetables and lean protein. The DASH diet--which stands for Dietary Approaches to Stop Hypertension--has been shown to decrease blood pressure, is recommended by a number of health organizations including the National Institutes of Health and was ranked No. 1 best overall diet in the U.S. News & World Report's Best Diets 2012. [23] https://deeplinkapp.com/PDF/View?EbooksID=525 13/43

14. 11/4/2021 How To Lose Weight For A Beginners Food allergies. If you suspect a food allergy, be sure to get tested by a physician. Eight foods account for 90% of all food allergies: peanuts, tree nuts, milk, eggs, wheat, soy, fish and shellfish. If you have any of these allergies, read food labels very carefully to avoid choosing items that may trigger an allergic reaction. Ease into your diet. While it may be tempting to drastically cut calories and impose unrealistic eating expectations to hasten weight loss, a slow and steady approach is more effective and easier to maintain. Change just one meal a day. Rather than redoing your plate at every meal, try eating just one healthier or smaller meal a day. You won't feel deprived with this gradual change, which will give you time to adjust to your new way of eating. Eliminate or replace one snack a day. If you always have a cookie at your 3 p.m. coffee break have a peach instead or simply skip the sweet treat altogether. Or trade your large mocha for a cup of green tea with a squeeze of lemon. Get moving. Dieting properly is a great way to start living a healthier lifestyle. However, you'll see the best results if you also begin a healthy exercise regimen at the same time. Studies show that combining diet and physical activity will have positive benefits for your overall health and for weight loss.[24] Aim to be active for at least 60 minutes per day. You can break this up into small sections to make it manageable. For example, try walking to work and taking the stairs instead of driving and taking the elevator. Go outside. People who exercise outside report that they enjoy it more. Explore your neighborhood, or go hiking in a nearby state park. https://deeplinkapp.com/PDF/View?EbooksID=525 14/43

15. 11/4/2021 How To Lose Weight For A Beginners Call a friend. When you make plans to exercise with a friend you will be more likely to stick to the plan. Ask a buddy to join you at yoga or go for a long walk with you after work. Stay rested. If you're not getting enough sleep, you might be more susceptible to weight gain. When you're low on rest, your body produces more cortisol, which is the stress hormone. This can make you more likely to reach for comfort foods instead of making healthy choices.[25] Try to get seven to nine hours of sleep per night. People who do tend to have a healthier body weight than people who clock only five to six hours per night. Avoid using devices that emit blue light, which can keep you awake, at least 30 minutes before bed. These devices include smartphones, tablets, laptops, and televisions.[26] Get on a schedule. If you try to go to bed at the same time each night and wake up at the same time each day, your sleep will be more restful and effective. Reduce stress. There is a clear link between stress and weight gain. When you are stressed, your body releases more cortisol, which causes your body to retain more fat. This tends to happen especially in the abdominal region. To get the most out of your healthy diet, you need to work on reducing your stress levels.[27] A great way to reduce stress is to make sure that you are exercising regularly. This releases endorphins and generally improves your mood. Take deep breaths. Focusing on your breathing is a very effective method for reducing stress. Breathe deeply in and out, slowly inhaling and exhaling. This will slow your heart rate and help clear your mind. https://deeplinkapp.com/PDF/View?EbooksID=525 15/43

16. 11/4/2021 How To Lose Weight For A Beginners Treat yourself occasionally. Having a reward system in place can help keep your enthusiasm high while dieting and prevent you from going off track. Schedule a "cheat" day. Allow yourself one day a week when you can forget your dietary restrictions and eat whatever you want. It'll give you something to look forward to and keep you from feeling deprived. Be careful of labeling a food as "forbidden." Human nature makes us desire something we can't have even more. Avoid saying that you can "never" have a certain food on your diet plan. Allow for exceptions to reduce the allure of certain tasty treats. Monitor your progress. To track your success in taking off the pounds, set up a system that will let you see how you're doing. That same food diary you started at the beginning of your plan to track your eating habits can be used to track what you're eating on your new plan. Compare your entries from week to week to see trends, triggers and successes. Use an online program. Enter all the information about your new plan (starting weight, goal weight, daily menus) into an electronic program that will keep your progress at your fingertips. Many of these programs offer healthy recipes and community forums where you can connect with others who share your goals. Conduct weekly weigh-ins. It's not just what your food diary says that matters, it's what the scale says as well. Set a certain time each week to weigh yourself and make note of the results. Set healthy goals. Part of living a healthy lifestyle is knowing how to set realistic goals. Avoid making impossible demands of https://deeplinkapp.com/PDF/View?EbooksID=525 16/43

17. 11/4/2021 yourself, such as "I will lose 15 pounds this month." Instead, set smaller, more achievable goals. Healthy weight loss is generally considered 1 – 2 pounds per week.[28] How To Lose Weight For A Beginners Give yourself manageable goals, such as "I will exercise six days this week." That progress is easy to track, and you can reward yourself for achieving these mini-goals. Avoid food- based rewards — instead, your rewards might include buying new exercise outfit or shoes. Click Here To Discover How To Lose 8 Lbs In 1 Week! Don't skip meals. You may be tempted to try and boost your weight loss by skipping meals, or you may simply get so busy or distracted that you forget to eat. Whatever the reason, skipping meals only serves to sabotage your diet. It may cause you to overeat later in the day or it may cause your body to cling to fat and slow down your metabolism.[29] Aim for three meals with one to two snacks every day or four to six small meals. Be mindful about eating. Eating while watching TV, looking at your phone, or while running out the door is common practice these days, but it may cause you to eat more. When it's time to eat a meal, remove all distractions and take a seat at the table. Focus on the food in front of you and take in its smell, how it looks, it's taste and texture. Try setting your fork down between bites to ensure you take your time and chew thoroughly.[30] Stop once you reach your goal. Some diets are meant to be lifelong and others are simply short-term to achieve a weight loss goal. Many diets are fine temporarily but may not be healthy over the long run. Be careful of "yo-yo" dieting. "Yo-yo" dieting, also known as weight cycling, is the phenomenon by which you lose weight on a diet, regain it after the diet ends and embark on a new https://deeplinkapp.com/PDF/View?EbooksID=525 17/43

18. 11/4/2021 How To Lose Weight For A Beginners diet. Repeated "yo-yo" dieting can increase the risk for mental distress, life dissatisfaction and binge eating; over time it can damage the cells that line the blood vessels increasing your risk for heart disease. [31] Ease out of your diet. Ending a diet can be a relief, but if you simply return to your old ways of eating, you can easily gain back the weight you worked so hard to lose. Instead, think about putting a maintenance plan in place to keep you at your new weight. If you've been on a liquid diet or one that seriously restricted caloric intake, you must be careful and add foods back slowly so as not to shock your system. Incorporate homemade soups, fruits and vegetables over a period of a few days before settling into a healthy eating routine. Stay positive. The power of positive thinking is not just a myth. In fact, positive thoughts are key to dieting properly. Thinking positive thoughts can increase your motivation and energy levels. Negative thoughts, on the other hand, can lead to behaviors such as emotional eating and skipping a workout. Avoid negativity. Try to not get angry at yourself if you slip up and reach for pizza instead of a healthier option. Instead, get back on track the next day. Have a good body image. Some days it can be hard to feel comfortable in your own skin. It doesn't help when you're surrounded by images in the media of exceedingly thin celebrities; however, a positive body image is very important to your overall health and wellness. It will increase your confidence and make you more likely to make healthy choices. [32] https://deeplinkapp.com/PDF/View?EbooksID=525 18/43

19. 11/4/2021 How To Lose Weight For A Beginners Focus on the good things. If you really like your arms, tell yourself that when you look in the mirror. Make it a habit to compliment yourself at least once a day. Tape a positive affirmation or quote to the mirror. Seeing encouragement each day will help you gain a more positive body image over time. Be kind to yourself. Stop beating yourself up. Research shows that if you are kinder to yourself you will be more successful in your fitness goals. When you have a negative thought, try to acknowledge it and then let it go. There's really no point in berating yourself for skipping the gym. It's much more effective to forgive yourself and move on.[33] Tell someone (or everyone) that you're dieting. Making a public declaration can increase your chances of success by holding you accountable to others. It can also engender the support you need from family members and friends who can cheer you on to your goal. Join a support group. This could be formal group such as Weight Watchers or simply a group you organize yourself. Post an ad on Craigslist looking for weight-loss partners or organize or join a Meetup group dedicated to healthier eating. Post inspirational sayings on your fridge. Having mood- boosting words-of-wisdom close at hand can help you handle a difficult diet day. Do things that make you feel good. Get a pedicure, have your hair done, buy a new perfume. Little things that make you feel special and pampered can offset the feeling of deprivation that can sometimes creep in when you're dieting. https://deeplinkapp.com/PDF/View?EbooksID=525 19/43

20. 11/4/2021 How To Lose Weight For A Beginners How to Start a Healthy Diet Set a goal for yourself. Starting a healthier diet is a great overarching goal; however, to make your goal more realistic and doable, you'll need to be more specific about what you want out of a "healthy diet."[2] It might be helpful to first think about your current diet. What's unhealthy about it? Do you need to eat more green vegetables? Do you need to drink more water? Should you snack less? Write up a list of the things you want to change, add or stop about your current diet. Use these ideas to form multiple small goals to help you reach a healthier diet. The best way to reach any goal is to start with one or two very small changes. Trying to overhaul your entire diet in a few days probably won't work well. Choose something small to work on each week. You'll be much more successful long- term.[3] https://deeplinkapp.com/PDF/View?EbooksID=525 20/43

21. 11/4/2021 How To Lose Weight For A Beginners Click Here To Discover How To Lose 8 Lbs In 1 Week! Start a food journal. After you've come up with a few goals and how you can achieve them, consider starting a food journal. This will serve as a method to track and evaluate your progress. Write all your goals in your food journal. You can review them as needed or change them as you continue to make changes to your diet. Also track all of your foods and beverages in your food journal. This will help you physically see what's missing from your diet or what you're eating too much of. Make sure to write out each breakfast, lunch, dinner, snack (even a few nibbles) and drinks you consume throughout the day. The more accurate you are, the better resource this will be. Each week in your food journal, write down the change you want to work on. For example, "This week, I will drink eight glasses of water each day." At the end of the week, go back over your journal to see if you've completed this goal. There are many apps available to download on your smartphone that can help you track calories, exercise, and even how much water you drink. Create a meal plan. A meal plan is a great tool when you're trying to follow any new diet plan. These plans are your guide and blueprint to your week of meals and snacks.[4] Meal plans can help you stay organized and on track throughout the week.[5] You'll know exactly what you're going to have and on what day. This way you can go to the grocery store with a specific list, only buying what you plan to use in your meals for the week. You can also plan ahead of time for busy days — for instance, if you know you'll be very busy and https://deeplinkapp.com/PDF/View?EbooksID=525 21/43

22. 11/4/2021 How To Lose Weight For A Beginners work late on Thursday, make something on Wednesday that you can easily reheat and have for leftovers on Thursday. Also write up the corresponding grocery list to your meal plans. This will help you get in and out of the grocery store and ensure you have all the necessary ingredients at home to make all of your meals. Don't skip meals. If you currently skip meals, make sure to schedule a meal or a healthy snack for yourself at least every four hours. Skipping meals is more likely to lead to binge eating later, which contributes to weight gain.[6] Meal prep in your free time. If you're busy and have little time to make a meal from scratch, meal prep will be the key to following your new healthier diet. Meal prep helps you get a lot of the work of cooking from scratch or cooking at home out of the way during free time. When it's time for dinner on a busy weeknight, you should have most or even all of the cooking already done. Plan a day or two during the week when you have some free time to do your meal prep. Review your meal plan and grocery list and try to find ways to get some cooking done. Meal prep is flexible. You can cook full dinners in advance so you just have to reheat the night you want to eat it, or you can just do washing or chopping of vegetables or marinating meat so you can quickly cook the night of. Also consider purchasing foods that require less prep work to begin with. For example, you can purchase pre-washed and cut bagged lettuce instead of a whole head of lettuce, frozen vegetables that are heat and serve, or pre-grilled lean protein like grilled chicken strips. Meal prepping can be a time to catch up with people. Ask your partner or children to help you prep while you talk about what has been going on in your lives. https://deeplinkapp.com/PDF/View?EbooksID=525 22/43

23. 11/4/2021 How To Lose Weight For A Beginners Go for a well-balanced diet. Although there is a variety of eating styles and diet plans to follow, the most nutritious is a well- balanced diet.[7] A balanced diet will be different for everyone. You'll need to eat the right portion sizes for your age, gender and activity level.[8] In addition, a well-balanced diet is one that features foods from each food group each day. Although many diets suggest giving up gluten, or giving up carbs or even avoiding dairy, all food groups offer beneficial nutrition to everyone. Only avoid food groups if you have an allergy to those foods.[9] Also make sure you have a wide variety of foods in your diet. [10] For example, don't always choose to eat an apple as your afternoon snack. Alternate between apples, bananas or berries to increase the variety of your diet. Choose lean protein over higher fat protein sources. Protein is an essential nutrient to any nutritious diet; however, choosing leaner protein sources is advisable. Protein is essential for a variety of functions in your body which includes providing your body with energy, supporting your lean muscle mass, providing the basis for many enzymes and hormones and providing structure and support for cells.[11] Lean protein sources are lower in fat and calories compared to higher fat proteins.[12] Many high-fat proteins (mostly from animal sources) are higher in saturated fat. Focusing on leaner protein decreasing your overall intake of these types of fat.[13] To get your recommended amount of protein each day, include one or two servings at each meal. One serving is about 3 – 4 oz or about the size of the palm of your hand.[14] https://deeplinkapp.com/PDF/View?EbooksID=525 23/43

24. 11/4/2021 How To Lose Weight For A Beginners Lean protein sources include poultry, eggs, low-fat dairy, pork, seafood, beans and nuts, and lower fat beef. Find ways to include five to nine servings of fruits and vegetables each day. Fruits and vegetables are an integral part of a healthful diet. These are the foods that are abundant in essential nutrients.[15] Fruits and vegetables are both fairly low in calories, but high in nutrients (making them nutrient-dense foods). They are some of the best sources of fiber, vitamins, mineral, and antioxidants. It's typically recommended to consume five to nine servings of fruits and vegetables each day. So measure out 1 cup of vegetables, 2 cups of leafy greens and 1/2 cup of fruit to help you meet this recommendation.[16][17] If you don't typically eat a lot of fruits or vegetables now, increasing your intake to five to nine servings daily can be difficult. Find easy ways to get in a few of these essential foods. Try: mixing in sautéed vegetables into eggs for breakfast, sprinkle yogurt or cottage cheese with fruit, add extra lettuce, tomatoes, and onions to your sandwiches, or try adding some steamed vegetables to your mac and cheese recipe. Choose whole grains over refined grains. An easy way to increase your nutrition and eat a healthier diet is by choosing 100% whole grains. These foods are much better for you than refined grains.[18] 100% whole grains have all three parts of the grain — the germ, bran, and endosperm. They are less processed and contain many more nutrients like fiber, protein and minerals. [19] https://deeplinkapp.com/PDF/View?EbooksID=525 24/43

25. 11/4/2021 How To Lose Weight For A Beginners Refined grains are much more processed than whole grains. They are typically stripped of the bran and germ so they are lower in fiber and protein. Avoid foods made with white flour — like white pasta, white rice, pastries, chips and crackers. Include a few servings of whole grains each day. Measure out a 1 oz or 1/2 cup serving to help you stick to appropriate portion sizes.[20] Try whole grains like quinoa, brown rice, whole wheat pasta, millet, farro or whole wheat bread and wraps. Choose healthy sources of fat. Although fat should be monitored in your diet, there are a few types of fat that are particularly healthy and provide a variety of health benefits.[21] If you're trying to eat more sources of healthy fats, make sure to swap them out for unhealthy fats. Do not add more fats — healthy or not — on top of a diet containing unhealthy fats. Omega 3 fats and monounsaturated fats are both great for your body. They have been shown to improve cardiovascular health and improve cholesterol levels.[22] The best sources of these healthy fats are avocados, olive oil, olives, nuts, nut butters, canola oil, chia seeds, flaxseeds and fatty fish (like salmon, tuna and mackerel). Remember, though, that these may also have a high-calorie count, so be moderate. Many health professionals recommended eating fatty fish at least twice a week and including a daily source of other healthy fats.[23] Drink adequate fluids. Although water is not necessarily its own food group or nutrient, it is an essential part of a healthy diet and a healthy body. Drinking adequate water every day helps your body stay hydrated. It's very important to help regulate body https://deeplinkapp.com/PDF/View?EbooksID=525 25/43

26. 11/4/2021 How To Lose Weight For A Beginners temperature, blood pressure and helps prevent constipation. [24] It's typically recommended to consume at least eight 8-oz glasses (2 liters) of water daily. However, now many health professionals recommend consuming up to 13 glasses (3 liters) daily.[25] In addition to water, you can try flavored water, decaf unsweetened coffee and tea. These beverages are no calorie and caffeine free which are the best and most hydrating fluids. Click Here To Discover How To Lose 8 Lbs In 1 Week! Follow the 80/20 rule. Although you want to follow a healthier diet, it's still appropriate to indulge in your favorite foods. Following the 80/20 rule can help you stick to a healthy diet while eating more indulgent foods in moderation.[26] Although eating a nutritious, well-balanced diet is important, it's not realistic to eat perfectly healthy every day for the rest of your life. People derive a lot of enjoyment out of eating and occasionally eating more indulgent foods. Treat yourself to an indulgent dish, glass of alcohol or larger portions occasionally. This is still considered normal and healthy eating; however, only indulge 20% of the time. Most of the time, or 80% of the time, you should be choosing healthy foods. Limit sources of added and highly processed sugars. There are certain groups of foods that you should limit and only eat in moderation. Added sugars are something that should definitely be eaten in moderation as they often no nutritional value.[27] https://deeplinkapp.com/PDF/View?EbooksID=525 26/43

27. 11/4/2021 How To Lose Weight For A Beginners Added sugars are added to certain foods during their processing. They offer no nutrition, only extra calories. In addition, many studies have shown that a diet high in added sugars can lead to obesity.[28] Added sugars are found in a wide variety of foods. Try to limit items like breakfast pastries, cookies, cakes, ice cream, candy, and cereals. Also limit sweetened beverages. Not only are they high in added sugars and calories, but many people also don't think to count these types of drinks as a source of calories since they don't fill you up as much as food does. You may end up drinking more calories through these beverages. The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar daily.[29] Limit sources of unhealthy fats. In addition to added sugars, you should also limit certain groups of foods that contain high quantities of fat. In particular, you want to avoid higher levels of saturated and trans fat. There has been some controversy over whether or not saturated fat is as dangerous or unhealthy as previously thought. However, saturated fat is still a fat which means it's very calorie dense and if eaten in large quantities can still lead to weight gain and adverse health effects.[30] You don't need to avoid all saturated fats, but do eat them in moderation. Especially foods like: full fat dairy, fatty cuts of beef or pork, deli meats and other processed meats. Trans fats have been directly linked to several adverse health effects like raising bad cholesterol levels and lowering the good kind, increases your risk for developing heart disease and stroke and increases your risk for developing diabetes.[31] Try to avoid these foods as much as possible. https://deeplinkapp.com/PDF/View?EbooksID=525 27/43

28. 11/4/2021 How To Lose Weight For A Beginners Trans fats are found in a variety of foods including pastries, cookies, cakes, margarines, pies, fast foods, fried foods, baked goods, and soy sauce. There is no safe upper limit for trans fats. These should be avoided if possible. Consume limited amounts of alcohol. If you choose to drink, do so in moderation. Moderate amounts of alcohol generally do not pose health risks for most people. If you drink larger amounts of alcohol (more than three servings daily), you may increase your risk of high blood pressure, liver disease, heart disease stroke, and depression. [32] Unlike some foods, there is a specific definition of moderate alcohol consumption. Women shouldn't drink more than one serving daily and men should consume no more than two daily.[33] If you do drink, consider skipping mixed beverages that are mixed with sweetened beverages or fruit juices as these contain extra calories and added sugars. One serving is equivalent to a 12-oz beer, 5 oz of wine, or 1.5 oz of liquor. https://deeplinkapp.com/PDF/View?EbooksID=525 28/43

29. 11/4/2021 How To Lose Weight For A Beginners How to Have a Good Diet Estimate your daily needed caloric intake. Depending on your age, weight, and activity level, you may need fewer or more calories for basic sustenance. Knowing how many calories you need can get you started on knowing how many calories to restrict. Many resources can be found online or you can do the math yourself. As always, the best advice comes straight from a professional--your doctor can tell you just how many calories you need to eat for your weight goals. If you limit yourself to 1,700 calories a day, don't forget to account for exercise. Though it may not burn as many calories as it seems it does, it does give you wiggle room for eating more. Note that this caloric restriction is only to get you on track--soon enough you won't be counting: good eating habits will be automatic. Click Here To Discover How To Lose 8 Lbs In 1 Week! https://deeplinkapp.com/PDF/View?EbooksID=525 29/43

30. 11/4/2021 How To Lose Weight For A Beginners Keep a food journal. Writing down everything you eat every day will bring to light your food habits and what food groups you may be missing out on. Don't forget to include drinks! Part of what makes a food journal so useful is that it keeps you accountable and motivated. You'll be forced to take a look at what you're consuming which may be just the catalyst for change you needed. If your opinion of yourself isn't enough, have a friend be your guide. They'll go over your journal a few times a week to make sure you're on track. Knowing they'll be there to watch over you may keep you from straying off course. As you keep this journal, note days where you made good trade-offs (a low-fat yogurt instead of those cookies) or particularly good decisions. What works for you? What doesn't? What patterns do you see emerging? Reduce your portion sizes. If you enjoy sitting down to a big plate full of food, fill the gaps with a tasty salad or steamed vegetables instead, providing it does not affect your calorie control plan. It's particularly hard to portion control at restaurants. While you certainly can order that basket of cheese fries and plate of fettuccine alfredo, eat only a serving size. For fruits, think of a tennis ball. For vegetables, a baseball. And carbs? A hockey puck.[1] WebMD offers a pretty great portion-sizing tool for a number of foods, including mixed dishes.[2] Whatever you order, box up the rest and take it home with you. It's softer on your budget, too! Slow down. You have 20 minutes of chowing down before your brain realizes you're full. If you eat slowly, your calorie consumption is less when you stop. Eating leisurely literally keeps you from wanting more.[3] https://deeplinkapp.com/PDF/View?EbooksID=525 30/43

31. 11/4/2021 How To Lose Weight For A Beginners Slowing down not only curbs your calorie intake, but it helps you appreciate your meal, giving you time to really concentrate on your sensory experience. Enjoy your food while you're eating it -- take efforts to savor each bite. You'll become more in tune with your satisfaction. Keep motivated and practice positive thinking. A good diet isn't about concrete goals in this instance. This should be a lifelong change that becomes old habit after a few weeks. You don't want to spend your life counting calories and dreading the next weigh-in. Don't be daunted by this undertaking. Staying positive will last longer than any other motivator. Find yourself non-food rewards. Reward yourself with a nice massage or bath instead of food or buy yourself some flowers for your home. Find ways to make exercise & dieting fun. Lose the junk. In general, processed food is higher in calories and higher in fat. Really, it's higher in just about everything. And it mops the floor when it comes to nitrates and toxins. So, in addition to it being bad for your waistline, it's pretty havoc- wreaking on your health. And the truth is pretty gross. Refrigerated, not-from- concentrate citrus juices "languish in storage "tank farms" for months."[4] It's perfectly legal for companies to keep the FDA in the dark about new additives, and consequently there are some 1,000 ingredients the FDA has no knowledge of whatsoever, according to an estimate done by the Pew Research Center.[5] And, sadly enough, eating just a ham sandwich every day significantly raises the likelihood of obtaining heart disease because of the nitrates and other chemical preservatives in the meat.[6] If you're not convinced yet, nothing will do it. https://deeplinkapp.com/PDF/View?EbooksID=525 31/43

32. 11/4/2021 How To Lose Weight For A Beginners Drink water, H2O, and whatever else you want to call it. Sodas, juices and all kinds of energy drinks often contain far more calories than you would need on low key exercise and thus can add to weight gain. Water, low sugar fruit drinks and teas are best. Avoid alcohol -- it just dehydrates you and adds calories you don't need. Drink two glasses of water before every meal to start feeling sated even before you sit down to eat. You shouldn't drink water because it's the lesser of two evils: the benefits of water are astounding. It helps your muscles, clears your skin, reduces your appetite, works with your kidneys, and helps you poo.[7] Still not buying it? Drinking 17 ounces of cold water can up your metabolism 30% after just ten minutes.[8] In a completely separate study, participants who significantly upped their water intake lost just over 15 pounds in three months (they did watch their calories, too).[9] All in all, whatever you do, make carrying around a water bottle a habit. Hoard the fruits and veggies. If you're not keen on the idea of drinking a ton of water, good alternative sources are fruits and vegetables. They're low-calorie dense foods that are made up of mostly water. And that comes in at a whopping 0 calories. But the best part? They're full of vitamins and nutrients, too. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health and lead to a slimmer waistline.[10] If you're unsure how many fruits and veggies you should be piling on, use an online calculator. As a general rule, everyone needs more. https://deeplinkapp.com/PDF/View?EbooksID=525 32/43

33. 11/4/2021 How To Lose Weight For A Beginners Add on low-fat dairy and lean protein. A recent study showed that the more servings of dairy foods that adults consumed, the greater the percentage of their total calories that came from saturated fat (definitely not a good thing). And other studies have shown that a diet high in red meat leads to increased risk of heart disease and cancer. What's the answer? Go low-fat and lean. Some dairy items have impressive levels of two things many of us need more of: calcium and protein. Low-fat milk, yogurt, cottage cheese, and reduced-fat cheese pack a protein and calcium punch in every serving. Just a cup of lite nonfat yogurt, for example, gives you a third of your daily recommended calcium intake, along with 17% of your estimated daily protein intake.[11] Protein servings of meat, poultry, or fish, should be the size and thickness of the palm of your hand. But unlike animal protein, most plant-based proteins are "incomplete," meaning they lack some amino acid building blocks. By combining plant proteins, such as rice and beans or hummus on pita bread, they become "complete" with all the essential amino acids found in animal protein.[12] Include the good carbs and fats. It's tempting to just cut out the "bad stuff" entirely--but carbs and fats aren't all that bad. In fact, we need fat to survive. They're super energizing, make our skin glow, and do come with certain vitamins.[13] And as for carbs, some are full of fiber. These are carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels and energizing us. The unsaturated fats are the welcome ones. Switch to canola, walnut, and olive oils. Go for nuts, avocados, olives, and legumes. Opt for complex carbs. Think brown, not white. Whole grains, oats, brown rice, and quinoa are all good options. https://deeplinkapp.com/PDF/View?EbooksID=525 33/43

34. 11/4/2021 How To Lose Weight For A Beginners https://deeplinkapp.com/PDF/View?EbooksID=525 34/43

35. 11/4/2021 How To Lose Weight For A Beginners 3 Ways to Lose Weight With a Mediterranean Diet - wikiHow Cook with extra-virgin olive oil. Losing weight with the Mediterranean diet does not involve avoiding fat entirely, it just involves eating the right type of fat. Extra-virgin olive oil is the fat of choice to use for cooking and dressing foods. This should largely take the place of butter in your diet.[3] Olive oil may even be the key to the health benefits of the Mediterranean diet.[4] https://deeplinkapp.com/PDF/View?EbooksID=525 35/43

36. 11/4/2021 How To Lose Weight For A Beginners Believe it or not, studies show that eating a diet containing good fat from olive oil and nuts actually helps people lose more weight than eating a fat-restricted diet.[5] Of course, even good fats contribute to calories, so be mindful about quantity. Fry or sauté vegetables with a tablespoon of olive oil; add more if needed. Click Here To Discover How To Lose 8 Lbs In 1 Week! Enjoy lots of whole grains. Whole-grain pasta, bread, rice, quinoa, and cereal are the foundation of this diet.[6] Unlike white bread which contains lots of refined sugar, whole grains contain many nutrients and do not contribute to sugar content of a meal. Base your meals on whole grains and fresh produce, limiting the size of lean meal portions. Eat breads with olive oil rather than butter or margarine.[7] Eat many fresh fruits and vegetables. Fresh produce is a staple of the Mediterranean diet. Pomegranate, grapes, figs and other orange and purple fruits are delicious and reduce the risk of heart disease. Cantaloupe, peaches, and nectarines contain antioxidants that improve your health and help your body get good natural sugars, minerals, and vitamins from your food. Include green leafy vegetables like kale, broccoli, and spinach in your meals, which are rich in nutrients like Vitamin A, Vitamin K, folate, fiber, potassium, and magnesium.[8] Leafy greens are considered "super veggies" because they provide multiple vitamins, minerals, and fiber.[9] Aim for nine servings of fresh fruits and vegetables a day.[10] https://deeplinkapp.com/PDF/View?EbooksID=525 36/43

37. 11/4/2021 How To Lose Weight For A Beginners Make fish your main animal protein. Include a serving of fish in your meal at least twice per week. Fish is the main source of animal fat and protein in the Mediterranean diet. Unlike red meat, fish hardly contains any saturated fat — but it’s rich in good fat like omega-3’s, which are good for weight loss as well as brain and heart health.[11] The best fish choices are salmon, halibut, albacore tuna, herring, sardines, trout, and mackerel. Avoid fried fish. Rather bake, broil, sauté, or grill your fish.[12] Eat lean poultry. If you eat poultry like chicken and turkey, keep the serving size to 3 ounces or less.[13] Avoid adding fat content to your meal by frying the poultry; rather bake, broil, steam, or grill it. For the healthiest poultry option, remove the skin before eating it. Have poultry or eggs several times per week, about every two days.[14] Eat no more then four egg yolks per week, though you can have more egg whites. Include nuts and seeds in your diet. Like olive oil, nuts contain good fats. Almonds, cashews, and walnuts contain protein and fiber, as well.[15] Nuts are high in calories, however, so eat about a handful of nuts a day for health benefits.[16] Beans, lentils, peas, and seeds are also great to add to a dish or as a snack.[17] Avoid salted or candied nuts, which contain extra sugars and fats. Natural peanut butter and tahini are good additions to your diet.[18] https://deeplinkapp.com/PDF/View?EbooksID=525 37/43

38. 11/4/2021 How To Lose Weight For A Beginners Choose low-fat dairy. Skip whole milk and opt for 1% or skim milk instead. The same goes for cheese, ice cream, and yogurt. [19] Eat moderate portions of dairy and yogurt regularly — every day, or at least several times per week.[20] Try alternatives to cow’s milk like goat or sheep; alternate cheeses can also be delicious. Season your food with herbs. Rather than adding extra salt or butter to your meals for flavor, season your food with herbs and spices.[21] Some great options include basil, parsley, cilantro, mint, rosemary, thyme, sage, chives, dill, and oregano.[22] Enjoy red wine in moderation, if you’d like. Red wine is a staple of the Mediterranean diet, and can have some health benefits when enjoyed in moderation. “Moderation” means 5 ounces of wine a day (148 ml) for women and men over the age 65, and 10 ounces (296 ml) a day for men under 65.[23] This is about 1 glass for women and 2 glasses for men. You do not need to start drinking if you don’t already. Do not drink wine if you have a history of alcohol or substance abuse, cannot limit your intake to moderate use, or have liver or heart disease.[24] When in doubt, talk to your doctor about using alcohol. Purple grape juice is a good non-alcoholic alternative to wine. [25] Significantly reduce the sugar in your diet. Refined sugars come from pastries, cookies, pies, cakes — items from the bakery and snack-food aisle. Refined sugar also shows up in white bread and rice.[26] The Mediterranean diet includes very little to no refined sugar, so aim to eliminate these products from your diet. [27] Switching from white to whole grains is a great step. https://deeplinkapp.com/PDF/View?EbooksID=525 38/43

39. 11/4/2021 How To Lose Weight For A Beginners Try using natural sweeteners in coffee and cooking like honey, molasses, or agave. Eliminate butter and margarine from your meals. Replace butter in cooking with olive oil.[28] Put hummus, olive oil, or tahini on bread instead of margarine or butter. Use non-stick cookware so you don’t have to grease with butter. Experiment with recipes that replace butter with healthier alternatives. For instance, replace butter with applesauce or prune puree in baking recipes.[29] Save red meat for special occasions. Red meat is rarely included in the Mediterranean diet. Limit red meat consumption to two to three times per month.[30] When you do eat it, be sure to get lean cuts of meat. Keep your meat serving to about the size of a deck of playing cards.[31] Meat is graded by its fat content, with “prime” cuts being the highest in fat. Lower cost cuts of meat have less fat, and are healthier options. Loin and round cuts are good lower-fat selections.[32] Cut visible fat off of meats before cooking, and drain the grease afterwards.[33] Consult your doctor or dietitian for help, if needed. Lots of recipes are available online, but if you want more help creating a diet plan for yourself, talk to your doctor or request a referral to a dietitian.[34] They can help you come up with specific meal plans and recipes tailored to your body and needs. Make meals a social time. Part of the Mediterranean diet is more than what you eat, it’s how you eat. Try to sit down to meals with family and friends at least 2-3 times per week, eat slowly, https://deeplinkapp.com/PDF/View?EbooksID=525 39/43

40. 11/4/2021 and — if you’d like — enjoy a glass of red wine.[35] Embracing the culture of leisurely eating can help you identify when you’re full, and taking time to relax and be social can lower stress — both of which help with weight loss and overall health. Cook from scratch. A healthy diet contains almost no frozen, packaged, or pre-processed foods. Avoid the snack-food aisle and anything premade, which usually contain lots of fat, salt, and preservatives. The healthiest meals come from fresh products — fresh produce (or sometimes frozen, but never canned), fresh meats (not pre-prepared), and uncooked grains that you make at home yourself. How To Lose Weight For A Beginners Try to make a meal plan at the start of the week and go shopping for fresh ingredients. Exercise portion control. You're not going to lose weight if you’re eating twice as much food as you need, even if you’re sticking to your diet. Consider some basic portions guidelines to keep in mind when preparing, and plating, your meals:[36] A serving size of whole grain pasta (cooked) is half a cup — about the size of a hockey puck. This is about 70 calories. 2/3 cup of cottage cheese is about the size of 4 playing dice. This counts as a serving of dairy or protein, and is about 110 calories (if it’s low-fat cottage cheese). You get one serving of fat from 1.5 teaspoons of peanut butter — about the size of two dice. 7 whole almonds is around 45 calories, or a fat serving. A serving of protein (around 110 calories) equals 2 ounces of cooked lean beef, a little smaller than a deck of playing cards. Alternately, 3 ounces of fish (grilled or broiled, not fried), two slices of tofu, or 2.5 ounces of broiled and skinless chicken. 2 cups of raw spinach is about the size of two baseballs — and counts as one vegetable serving; so does a whole red bell pepper. A small apple is a fruit serving. https://deeplinkapp.com/PDF/View?EbooksID=525 40/43

41. 11/4/2021 How To Lose Weight For A Beginners Choose healthy options at restaurants. Restaurants often cook with a lot of butter and fat to improve how food tastes. Try your best to stick to your Mediterranean diet while eating out. Request that your food be prepared with olive oil instead of butter, ask for sauces and dressings on the side (these usually contain a lot of fat), and start your meal with a salad dressed with olive oil and vinegar. Exchange the wrong foods for the right ones gradually. It’s hard to completely change your diet overnight. Start by exchanging some of your unhealthy foods for those foods preferred in the Mediterranean diet. You’ll find it easier to stick to a diet if you make changes slowly. Switch out red meat for fish one to two times per week to start, and gradually increase that amount. Begin to decrease serving sizes of meat and increase serving sizes of whole grains, fruits, and vegetables. Try to limit meat to 3 ounces and base the bulk of your meals on grains, produce, and nuts and legumes (lentils, beans, and peas). Snack on fresh vegetables with a dip like hummus or tahini, instead of eating snack-food aisle junk like potato chips. Have fresh fruit for dessert instead of pastries. Fruit is sweet and healthy. Keep a food journal. In addition to eating healthier foods, keeping track of your calories is a great way to lose weight while dieting. The average adult needs to eat around 2,000 calories per day.[37] However, to lose weight you have to burn more calories than you eat — so to lose about a pound (0.45kg) per week, aim for 1,500 daily calories or fewer.[38] Read food labels, identify serving sizes, and record what you eat in order to tally calories. Use a notebook, diary, excel sheet, or wall chart — whatever helps you stay organized. https://deeplinkapp.com/PDF/View?EbooksID=525 41/43

42. 11/4/2021 How To Lose Weight For A Beginners The best way to lose weight is to have an overall healthy lifestyle. In addition to the Mediterranean diet, try to get at least 30 minutes of heart-pumping exercise at least 5 days per week. Click Here To Discover How To Lose 8 Lbs In 1 Week! https://deeplinkapp.com/PDF/View?EbooksID=525 42/43

43. 11/4/2021 How To Lose Weight For A Beginners https://deeplinkapp.com/PDF/View?EbooksID=525 43/43