For weight loss over 60 days (7 weeks), it is possible to lose almost any amount of weight you can eat by following these 4 simple changes:
1. Change what you drink:
This will affect how much fat you eat and how much muscle mass you have.
If you are a vegetarian, make sure to eat a lot of vegetable protein at every meal to get extra protein on your plate (especially when protein intake is high like after a strong workout).
If you are a meat eater, you should try reducing your consumption of animal protein to less than 25g (1 cup) per day and eat at least two servings of whole foods a day.
By reducing the amount of animal food you eat, you will have a much smaller increase in weight you will be able to lose in a short amount of time.
2. Change your lifestyle:
If you are exercising regularly (a lot), you will need to go on a low sodium diet.
If this is not possible or you want to stay healthy and fit by doing low cost (e.g. gym membership) exercise, then you should follow these guidelines:
1. Reduce your salt intake:
Your body burns sodium the more sodium you have (even if you don’t eat any salt). The greater your sodium intake, the more salt your body contains.
By reducing your intake of salt, you will be able to reduce the amount of sodium you eat and stay healthy and fit longer.
If you are doing a special diet to cut down on your salt intake, you can find the details of such a diet below or check out some easy, affordable and healthy low sodium diets.
2. Decrease sodium in milk and other milk products:
You can lower your sodium intake by drinking water (not drinking plain unsweetened), skimmed or low-fat milk. Choose the type of milk you would like to replace.
You can also reduce your intake of dairy by having a low-fat dairy diet.
3. Eat more fruits.
Although fruit is high in fiber and vitamins, the higher the intake of vitamin C and vitamin A (vitamin C and vitamin A are vital for your body, if you do not get many of these nutrients in fruit, you will not have optimal health), the better.
By having an adequate amount of food in your diet, you can maintain a healthy balance of fat, carbohydrate and protein in
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