Losing weight starts in the kitchen, and what you eat is far more important than how you exercise because weight loss is 70% what you eat and 30% exercise. You can exercise daily and not see the scale move if your diet is not spot on.With that in mind, I created the Lose Weight by Eating Diet Plan. Below you’ll find a weight loss diet plan that emphasizes the importance of what you eat over exercise.Exercise is part of it too, but food is the main focus because this is Lose Weight By Eating. Best of all, the plan and the recipes are all free because weight loss, real weight loss, shouldn’t cost you a fortune.Follow the 4 Steps below and try to tune out the noise of the fad diets. This tried and true weight loss plan has helped thousands of people lose weight and keep it off.
The 4 Steps to Lose Weight By Eating:
Step #1: Remove all processed foods and artificial sweeteners from your diet.
Step #2: Plan your meals and log what you eat and drink.
Step #3: Move your body more.
Step #4: Drink a gallon of water a day.
Below we will drill down into each step, but before we do that I want to stress that each of these steps are just goals, not rules. If you mess up, that’s ok, we all mess up. It’s what you do after you mess up that counts.
I’ve included a list of FAQ’s (frequently asked questions) at the end of the post for answers to common questions.
Watch my eHow video on the 4 Steps:
You know the saying “I’ll just start again on Monday”? Or the feeling that you have “blown” the day so you might as well splurge all day? This is most often the one thing that holds people back from weight loss success.
Instead of using that small splurge, or missed workout to blow it all, hit your “reset” button. Just get over it, we all splurge, using it as a crutch won’t help, and making up for it by skipping a meal is not a good idea either. Just hit your reset button and move on.
Love cheese? How about chocolate? At Lose Weight By Eating we don’t encourage you to give up what you love, in fact the only thing we encourage you to give up is the artificial foods and embrace clean eating.
Clean eating is the best described as removing all processed, artificial foods from your diet and focusing on healthy, whole, unprocessed foods. Your body is from nature, bring it back to nature and reap the rewards of eating clean, like living a longer, healthier life, have great glowing skin and hair, fast weight loss and healthy weight maintenance.
Fat burning foods are a staple in the Lose Weight By Eating weight loss plan. We make small swaps to recipes to turn them into metabolism boosting foods. For instance, swapping out buttermilk for almond milk in a pancake recipe can cut calories and add natural fat burners to your diet.
Little changes in recipes and your diet can make a big difference in your weight loss success. Check out some of my favorite metabolism boosting recipes.
Top Foods that Burn Fat:
- Hot Peppers
- Green Tea and Coffee
- Whole Grains, Quinoa and Oats
- Grapefruit and other Citrus Fruits
- Lean Poultry and Fish
- Beans and Lentils
- Almonds, Almond milk and Almond butter
- Greek Yogurt
- Spinach and Broccoli
Fat burning ingredients can be added to many recipes. Just keep in mind that organic food will have more nutrition and therefor more metabolism boosting nutrition.
Raw foods also have more nutrition, so a salad with raw spinach will have more fat burning properties than cooked spinach would, so whenever possible have these fat burning foods raw.
Here are more Detox Foods including a FREE printable grocery list.
I realize this sounds like homework, would it help if we called it studying instead?
By planning your meals and logging what you eat and drink, you will start memorizing how many calories are in your favorite meals and ingredients. Best of all you will learn your own eating habits and cravings, so over time you can better plan your meals to suit your cravings. After a couple weeks if you see you consistently have a 3:00 pm craving for carbs, you can head off that craving in advance with a skinny sandwich at lunch. Or, a sweet craving at 10:00 am can be managed with a sweet oatmeal breakfast.
So as tedious as this one step might seem, it is an important step for both weight loss and maintenance later on and it holds everything together. Having a meal plan helps you manage plateaus while keeping you motivated. In the long run you’ve studied for your new healthy lifestyle and for your new figure. It makes it easier to maintain your weight loss diet when you have done the studying. So don’t skip this step, you’re studying for the most important test of your life… your health.
Step #3: Move your body more.
Weight loss is 70% what you eat and 30% exercise. Many people often think exercise is more important in weight loss and they disregard the healthy diet part. That is why Step #3 is to move more. You don’t have to train for a marathon to lose weight, however exercise will speed up the process and, perhaps more importantly, tone your body.
Many people ask me what to do about extra skin, or loose skin, after weight loss and the answer is always “that’s what exercise is for.” If all you can do is a 20 minute yoga video after the kids go down for their nap, or a walk with the dog after work, find a way to make the most of it. And whenever possible increase the time you exercise, if even by 5 minutes.
How to Lose Weight Without Exercise
So what happens when you can’t exercise? There are many people with health and physical difficulties who can’t exercise in the traditional way. For those people, I assure you that you can still lose weight. Like I said above, weight loss is 70% what you eat and 30% exercise, so if you can’t exercise you have to be spot on with your diet plan to lose weight.
You also have to do your best to move your body more. That can mean taking the stairs instead of the elevator or even working extra hard at physical therapy. Do as much as you can, follow the other 3 steps and you will see the weight melt off.
Water is key to losing weight. Besides tasting great, studies have proven that drinking water naturally boosts your metabolism along with many additional water health benefits. It fills you up, flushes your system and naturally increases metabolism.
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