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| Top 6 Healthy Diet Plan For Quick Weight Loss |
Section: Start by eating a healthy breakfast.
Section: Eat more fiber from fruits, vegetables, whole grains, beans, and lentils.
Section: Reduce your intake of saturated fat and added sugars.
Section: Drink lots of water throughout the day.
Section: Get active for at least 10 minutes every day. Take a short walk or just do some stretches at work.
Section: Be mindful about what you eat.
Takeaway: Focus on being healthy not weight loss.
Start by eating a healthy breakfast
Breakfast, according to nutritionists, is the most essential meal of the day. It's easy to skip, but don't — it provides you with the energy you need to get through your morning routine and can help prevent snacking on unhealthy foods later in the day.
Start with a bowl of whole-grain cereal, which contains complex carbohydrates that will give you sustained energy, and top it off with a piece of fruit. "Choosing whole grains over refined grains can help reduce your risk for diabetes, heart disease, and cancer," says Julie Garden-Robinson, PhD., RDN, LRD, professor at North Dakota State University.
Other good choices include:
A smoothie made from low-fat milk or yogurt and fruit (a combo of berries and banana works well).
A vegetable omelet — toss in a handful of spinach for micronutrients.
Whole wheat toast topped by sliced tomato or avocado slices.
Make sure to stay hydrated: Drink water throughout the day and have coffee or tea (with no sugar) in moderation.
Eat more fiber from fruits, vegetables, whole grains, beans, and lentils.
Fiber is an important part of a healthy diet, but most of us aren't getting enough.
The Institute of Medicine recommends that men under the age of 50 get 38 grams of fiber a day and women 21 grams. Men over 50 should have 30 grams and women 20.
But most Americans get only around 15 grams a day.
Fiber may reduce the risk of heart disease, type 2 diabetes, and bowel cancer. And it can help keep you regular, improve your cholesterol levels, and help you lose weight.
These days, you can buy fiber supplements at the grocery store, but you don't need them if you eat a wide variety of high-fiber foods every day.
We asked registered dietitian Cynthia Sass for her tips on how to eat more fiber every day: Eat more fiber from fruits, vegetables, whole grains, beans, and lentils. Avoid refined or "white" grains (white bread, white rice), and skip processed foods like chips and crackers that are made with refined flour.
Reduce your intake of saturated fat and added sugars
If you're overweight or obese, it's important to reduce your intake of saturated fat and added sugars. Both are linked to the development of chronic diseases — including type 2 diabetes and heart disease — when consumed in excess.
However, there's no need to eliminate these foods from your diet entirely. A healthy eating plan should include a variety of nutritious foods for sufficient vitamins, minerals, and fiber.
The best way to control the amount of saturated fat and added sugars in your diet is to pay attention to serving sizes. Even foods that are high in nutrients can be unhealthy if you eat too much.
Throughout the day, drink plenty of water.
The easiest weight loss advice to follow is this: Throughout the day, drink plenty of water.
The truth is, almost all Americans are dehydrated. But what most people don’t realize is that dehydration can cause a variety of health problems. In addition, you may be overeating because you confuse thirst for hunger. A simple fix to help you drop weight and feel better is to drink at least eight 8-oz glasses of water each day. If you currently drink less than that, increase your water intake by adding one glass each week until you can comfortably reach that goal.
Get some exercise every day for at least 10 minutes. Take a short walk or just do some stretches at work
The best way to keep yourself healthy body is to get some exercise every day for at least 10 minutes. Take a short walk or just do some stretches at work.
Have a standing meeting at work or set a reminder to get up and stretch every hour.
Take the stairs instead of the elevator (and get off one floor early so you can take the stairs again).
Park your car farther away from the store entrance so you'll have to walk more to get there.
Be mindful about what you eat
There are a few things that help you lose weight. One of the most effective ways is to be mindful of what you eat. You may find yourself overeating because you’re not paying attention to what you’re eating.
You can also use a simple trick when you go out to eat. Ask for your food on two plates instead of one and then split the meal in half and take one-half home with you. This keeps you from eating more than necessary.
Another thing that can help is drinking more water, coffee and tea. Cut out any juices, soda, or other sugary drinks. Also cut out any alcohol, since they are empty calories and can make you gain weight
Focus on being healthy not weight loss
If you're trying to lose weight, get healthy, or prevent disease, the problem probably isn't that you're not motivated. The real issue is that many of us are misinformed about what constitutes health.There are a lot of misconceptions about how to lose weight and get healthy.
In reality, it's not as simple as "calories in, calories out." And if you're eating healthier food and still gaining weight, it doesn't necessarily mean there's something wrong with you.
That's why we've created this guide to help you separate fact from fiction and learn how to get healthy.