90 Days Weight-Loss Plan
90 Days Weight-Loss Plan
Losing weight in a safe, healthy and appropriate manner is the best way to long-term success. Since slower weight loss is generally thought to be safer, three months is a good amount of time to lose a considerable amount of weight. In that time period, it's safe to aim to lose about 12 to 20 pounds which comes out to be about 1 to 2 pounds per week. So if you're interested in losing a small to moderate amount of weight, there are a few things you can do to slowly and safely lose weight in 3 months.
1. Meet a doctor or registered dietitian. Prior to starting any weight loss or diet program, it's ideal to speak to your doctor or even with a registered dietitian. Your doctor will be able to tell you whether your diet program is safe and healthy for you.
Ø They may also be able to provide you with additional guidance or recommend alternatives that might be more appropriate for your health.
Ø A registered dietitian is a nutrition expert that may give you a more effective diet for weight loss. They can create a meal plan for you that will help induce weight loss in addition to guiding you towards healthy foods to help you lose weight.
Ø Visit the EatRight website and click on the orange "Find an Expert" button on the top right to search for a dietitian in your area
1. 2. Count calories. In order to lose weight, you'll most likely need to cut out extra calories from your diet. Safe weight loss, or losing 1-2 pounds per week, requires you to cut out or burn off about 500-1000 calories daily.
Ø It is not recommended to cut out more than 500-1000 calories from your diet daily. You run the risk of being unable to meet your nutrient goals.
Ø Although weight loss and healthy eating go beyond calories, it's important to be calorie aware - knowing whether or not you're eating enough calories for your body and lifestyle.
Ø You can combine cutting calories with exercise to maximize how large your calorie deficit is daily.
3. Consume lean protein at every meal. Studies show that consuming adequate protein helps support weight loss in addition to keeping you feeling satisfied.
Ø Include lean proteins such as: poultry, beef, pork, eggs, dairy products, legumes and tofu.
Ø In general, it’s recommended for women to consume 46 g of protein daily and men to consume 56 g daily.
Ø This recommendation is easily met if you consume about 3-4 oz of protein at each meal. That's about the size of a deck of cards or the palm of your hand or about 1/2 cup of items like beans or lentils.
4. Fill up on fruits and vegetables. Fruits and vegetables are high in nutrients like fiber, vitamins and minerals and are also low in calories. Making half of your plate a fruit or vegetable helps cut down on your overall caloric intake.
Ø Choose a variety of fruits and vegetables each day. Choosing a different colored fruit or vegetable is an easy way to eat different vitamins and antioxidants.
Ø In general, aim for about 1-2 servings of fruit a day (about 1 small fruit or 1/2 cup of sliced fruit per serving) and at least 3-4 servings of vegetables (1 cup or 2 cups leafy vegetables per serving). Keep in mind that you can eat extra vegetables without throwing off your diet. In fact, eating more vegetables may help you to feel full and make it easier stick with your diet.
5. Eat moderate amounts of 100% whole grains. Whole grains are an excellent source of fiber and a few vitamins and minerals.[8] If choosing to eat grains, aim to choose whole grains when possible.
Ø Whole grains are an unprocessed grain. They contain the hull, germ and endosperm parts of the grain.
Ø Whole grains include: brown rice, 100% whole wheat pasta, oats, quinoa and 100% whole grain breads. Popcorn is also considered a whole grain.
6. Eat healthy snacks. Having the occasional healthy snack is appropriate when you're trying to lose weight. In addition, a snack may even help support your weight loss efforts.
Ø If you really want to snack, think about whether it's necessary. A low-calorie snack can be a good option when there's more than 4-5 hours between meals, before or after a workout or you're feeling very hungry and there's more than 2 hours until your next meal.
Ø Try to keep your snacks between 100-200 calories. This will help get you to your next meal without blowing your daily calorie budget. Including fruits, vegetables and lean protein help keep snacks calorie-controlled while still being nutritious.
Ø Healthy snacks can include: cottage cheese and fruit, 2 hardboiled eggs, 1/3 cup of trail mix, or air-popped popcorn without butter.
7. Drink adequate amounts of fluid. Staying hydrated can also aid in weight loss. Aim to drink about 64 oz or 8 glasses of clear, sugar-free liquids daily. Although this is a general rule of thumb, it's a good place to start.
Ø Even mild, chronic dehydration can slow weight loss. When you're dehydrated or feeling thirsty, many times this feels like hunger. This could be triggering you to eat, when you just need a few sips of water.
Ø Keep track of how much water or other fluids you consume daily by keeping a labeled water bottle near by.
Ø You can decrease or manage portion sizes by drinking a large glass of water right before your meal. This may help make you feel satiated a bit sooner.
Ø Avoid sweetened beverages. Avoiding soda, fruit juice, punch, sports drinks, energy drinks, kool-aide, sweet tea, lemonade, sweetened coffees, etc. can make a huge impact on your daily calorie intake. You may even lose weight just by eliminating these drinks.
8. Pick healthy options at restaurants. Going out for a bite to eat is something that's fun, social and can be included even on a weight loss plan. Be careful about the items you choose and try to pick a meal that will fit into your overall eating pattern.
Ø Restaurant foods can be higher in calories, fat and sodium compared to homemade foods. Many times, this is due to sauces, dressings, marinades or added oils or butter. Ask to have these things served on the side.
Ø Pass on the starch. Eating only protein and a vegetable may help keep your overall calorie levels low.
Ø Choose an appetizer portion or a kids portion to help minimize larger portion sizes that are served at restaurants.
Ø Limit or skip the alcohol and desserts. These can be significant sources of extra calories when you go out to eat. For example, a frozen margarita can have 675 calories and a slice of molten lava cake may be over 1,100 calories!
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