Hi! It helps to set a target, especially in weight reduction, but I would need more information about you. A diet plan prescription depends on the height, weight, activity, sex and age of the individual. Insufficient information regarding the above said features is available, except for your weight. The dietary guidelines for weight loss remain the same, except for a few variations.
Try these points and check out if they help!
Eat a healthy diet with a strict lifestyle and regular physical activity. A low fat and high protein diet helps in weight reduction. Complete restriction of fat is not necessary. High protein foods help in increasing satiety. Do not eliminate carbohydrates from the diet. Complex carbohydrates, as dietary fiber help in loss of extra pounds. Foods rich in complex carbohydrates are fruits, vegetables, legumes, cereals, whole grains and pulses. These increase the satiety of the diet. The brain signals to stop eating, thereby resulting in weight loss.
A weight loss of around one pound a week is the recommended level. Drastic weight reduction through crash dieting is not advised, as it gives rise to certain complications. Healthy choice of foods proves beneficial. Opt for salads and clear soups to decrease your appetite. Lean cuts of meat are helpful, rather than red meat. Avoid the intake of processed meat, such as hamburger, marbled meats and so on. Usage of non stick cookware helps in reduction of oil in the diet. Oil sprays are available that helps to restrict the usage. Use vegetable oils, rather than animal fats. Steamed, micro waved and boiled foods are much healthier than their fried counterparts.
Lifestyle modifications such as improper eating habits and eating at irregular timings are useful. Abstinence from alcoholic beverages and smoking helps. Fizzy drinks are not taken, especially with junk foods, such as pizzas, French fries, burgers, chicken nuggets, potato wafers and so on. Fresh fruit juice with honey is useful. Fruits, as a whole are more nutritious and healthy, in comparison to fruit juices, due to the presence of fiber in them. Exercises play a vital part in loss of extra pounds. Abdominal crunches aid to concentrate on the tummy and help in tummy tucking. Jogging, swimming and walking are some of the cardiovascular exercises that aid in weight loss. These are simple techniques that do not require any equipment. Treadmill also proves effective, as it prevents pollution and is easy to use at home.