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diet plan for weight loss? diet plan for weight loss?

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Unread 11-25-2020, 03:35 AM
diet plan for weight loss?

Hi I’m Olivia and I have just been given the all clear to improve my health and eating habits.

Is there any particular diet that is recommended for weight loss?

Is anyone using shakes?

I’m looking forward to losing lots of weight.
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Unread 11-25-2020, 12:22 PM
Re: 6 weeks post op - diet plan for weight loss?

improving health and eating habits doesn’t include “shakes” and “diets”

It is about cutting processed foods, processed sugars (including drinks) and instead eat meal prepared at home with healthy Vegetables and lean protein while including regular exercise, walking daily is a good start
Unread 11-26-2020, 05:29 AM
diet plan for weight loss?

Here are my top tips for successful weight loss: set an initial goal of losing 10% of your weight; keep a food diary, and be sure to include all those BLTs - bites, licks, and tastes; stick mainly to the perimeter of the store when you go grocery shopping; fill half your plate with non-starchy vegetables, the remainder with a serving of carbs about the size of your cupped hand, and a palm-sized serving of protein; make sure your diet includes 25-35 grams of fiber per day from a variety of fruits, vegetables, legumes, and whole grains; cook and cool high-carb foods to create resistant starch, which is more likely to be eliminated in your poop than stored as fat; have 1 Tbsp of apple cider vinegar in a shot glass of warm water prior to every meal to further lower the glycemic load; go meatless for 1 day per week, or before 6 PM; include regular moderate servings of MUFAs - monounsaturated fatty acids from avocados, nuts and seeds, and unrefined olive oil; buy a pedometer and aim for at least 10,000 steps per day; add in regular online strength training classes, utilizing your own weight or ordinary household objects. Best wishes for a healthy and successful weight loss!
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Unread 11-27-2020, 08:59 AM
Re: 6 weeks post op - diet plan for weight loss?

I do make protein shakes for breakfast - the meal replacement variety with 25-30g protein. If I'm doing a fitness challenge, I might spring for a second shake after a workout, but that's the only time I might do two a day for a short period of time. Eating is what brings satiation.

I'm also a proponent of avoiding processed foods and added sugars, while getting lean proteins (and enough of them), the right carbs (as opposed to avoiding or drastically reducing them), healthy fats and fresh veggies. My last fitness challenge showed me the importance of getting the right balance of proteins, carbs and fats. The problem with Whatever The Trending Eating Plan Is This Year is that they're often unbalanced and therefore difficult or even unhealthy to maintain.

When exercising, cardio (running, cycling, zumba or combat) is good for heart health. One thing which gets overlooked is strength training - women fear "getting big" or bulking out, yet that's what builds muscle which in turn tones your body and burns more calories, using up fat stores. Building muscle also helps with bone density, and the right strength training helps the core, too. I've done both heavier weights with fewer reps (an older DVD set which I have, but also weight machines at the gym), and lighter weights with more reps (the group pump classes I take using a bar). Both have benefits. I prefer working with weights, but you can also use your own body weight as resistance - a hallmark of Pilates' based fitness.


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