How to Fast Track Your Weight Loss Goal in Just 4 Easy Steps
Caution: A healthy diet, using “fundamental principles”, should allow for a maximum average weight loss of 2 lbs. per week
Step 1.
Go to the MyPlate Plan on myplate.gov. It shows you what and how much to eat from the food groups over the course of a day, based on age, sex, and weight. Follow the “Calculate Your MyPlate Plan” buttons and prompts.
Given are the total calories, and daily recommended amounts, for each food group. Click on the food group buttons to learn more and get started.
Find out how much you need from each of the five food groups with targets personalized for you.
“Meet healthy eating goals one at a time! Use the Start Simple with MyPlate app to pick simple daily food goals, see real-time progress, and earn badges along the way. This easy-to-use app can help you make positive changes. Healthy eating can help you achieve a healthier life overall.” Download it from the Google or Apple app store.
Step 2.
Minimize the fat, saturated fat, and trans fat from your diet.
Daily limits:
Fat < 25-30% of daily calories
Saturated fat < 10% of daily calories
Trans fat < 1% of daily calories
1 gram of fat = 9 calories
Check the number of grams individually of fat, saturated fat, and trans fat on the food or drink label, multiply it by 9, and compare each number proportionately to the total calories in the food or drink you are having.
Step 3.
Limit the amount of sodium you are having.
Sodium for healthy adults < 2,300 mg. per day
Sodium for adults with high blood pressure < 1,500 mg. per day
Check the sodium content on the label of the food and drinks you are having.
If steps 2 and 3 seem too complicated, a good place to start is by cutting down on your fat and sodium intake by having less food and drink from restaurants, either dining out, or ordering in.
If you do choose to have restaurant food and drink, try looking at the menu nutrition facts online, before ordering. You might be surprised by how much fat and sodium can be in a single serving.
For less fat, skip the fried foods, and go for grilled or baked. For less sodium, try ordering your foods without sauce or seasoning, and no salt. Instead, try salsa, guacamole, lime, or balsamic vinaigrette dressing to flavor your food.
Examples of foods you can have that generally meet the above criteria:
fruits, vegetables, avocado, rice, whole wheat (bread, pasta, or cereal), nuts, yogurt, beans, seeds, low fat milk, and lean meats or meat substitutes.
This list is not all-inclusive - check myplate.gov for a more complete list. Try to have healthy foods that you enjoy, and can eat on a regular basis - as you guessed it - a fundamental eating plan should last long-term (so you cannot just lose, but keep those unwanted pounds off).
Step 4.
A fundamental weight loss plan would not be complete without recommending exercise. Sometimes it is hard to be motivated, before or after a busy day, but every little bit counts. You can start easy, for example, by walking around the block, or swimming a couple of laps at the pool. Park away from the store to walk further, or take the stairs instead of the elevator.
Try to build up each day, with a little longer distance each time. Try a variety of different exercises over time, working all parts of your body, to keep you from getting bored, and maintain good overall fitness.
Disclaimer: I am not a health care professional or dietitian. Talk with your health care provider about an eating pattern and physical activity program that is right for you before starting any type of diet or exercise regimen.