The foundation of a good diet plan is built upon, daily activity and exercise, watching what you eat and finding out how your individual metabolism works. Here are a few tips to help you lose weight fast and develop your own healthy diet plan.
What You Eat
You should always pay attention to what you eat; you should try to incorporate an abundance of fresh fruits and vegetables to your daily diet, such as strawberries which are rich in Vitamin C which promotes a healthy immune system and bananas which provide you with potassium. Vegetables such as broccoli and other green veggies will provide you with much needed energy.
You should try to eat food that is not only healthy and beneficial to your goal of losing weight but also brings energy to your body as you will it to exercise and burn calories through your daily activities.
Carbohydrates provide the human body with key nutrients; the glucose within carbs can be stored and used as later fuel. There are two kinds of carbohydrates, complex and simple. Complex carbs such as vegetables, whole grains, brown rice and bran take longer to be broken down, while simple carbs such as those within fruit juice, sugars and bread are quickly digested and can provide a rapid short-term energy boost.
An ideal diet for one who desires to lose weight should be about 45 to 65 percent carbohydrates, though she should eat more complex carbs and avoid the simple ones as they are not prudent to weight loss.
Complex carbs have less the calories then of an equal amount of fat and include high fiber foods that promote a feeling of fullness which makes a person want to eat less.
Protein helps the human body to build and preserve muscle which is important as the more active you are the more muscle mass you have and the more calories your muscles will burn, thus having a lot of muscle mass increases your potential for burning more calories.Protein also comprises a lot of your body’s tissues, cells and organs.
Your ideal protein intake should be 10 to 35 percent of your daily diet. You can receive these essential proteins by eating fish, poultry, eggs, milk and beans, eating foods with protein will not only help you to lose weight but will also make you feel fuller and thus you shall be less prone to over eating and snacking.
The main reason that protein can aid in weight loss is that it is harder to metabolize then other nutrients and cause your body to increase thermogenesis or generated heat that is a result of fat metabolism
Fats allow the human body to absorb fat soluble vitamins like Vitamins D, A, K and E and promote healthy development and growth. Fat also provides safety for your major organs, cushioning them from any possible harm. Not all fats are bad the key to successful diet plan is to know the bad fats that cause weight gain from the good ones that provide adequate nutrition.
Healthy fats are monounsaturated fats and polyunsaturated fats and help to lower cholesterol decreasing your risk for heart disease. You can find monounsaturated fats and polyunsaturated fats in plant based oils, fish, nuts and seeds, soy foods and fortified foods.
The bad fats which will hinder any diet plan are Trans fats and saturated fats which can raise your bad cholesterol levels and put you more at risk of heart disease as well as cause you to pack on the pounds.
Trans fats and saturated are found in most margarine and other spreads, pre-packaged foods such as cake mixes, soups particularly those pre-packaged noodle soups, fast food, chips and crackers, cookies and candies and frozen foods especially. If you cannot part with all of your favorites, then eat them in moderation other wise you will not be successful in your diet plan.
It is okay to have a cheat day every once and while but remember that you will have to work off that cheat day with healthier food choices and extra physical activity.
The biggest obstacle when it comes to implementing exercise into a diet plan is lack of routine. You simply must create and adhere to a strict exercise regiment to ensure success of your diet. You should try to walk in the morning and at night after dinner and also try to incorporate some light cardio into you daily routine.
You should also try to keep a diary not only of the things you eat but also of the exercises and activities you do each day, you should also write down any temptations you may have had that day; this will help you to better control them.
Ultimately a successful diet plan starts with you. You have to think positive and remain positive, each and every day. You have to learn how to believe in yourself or you'll eventually fail.