Natural ways to lose weight quickly with proper diet plan

Natural ways to lose weight quickly with proper diet plan

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Are you trying desperately to lose weight fast, burn extra fat at home but just unsure about what to eat? There are tons of weight loss tips out there; yet people feel so clueless about what to do. This is because these tips are so general that no one gains actual benefit from it. Everyone will tell you to eat less and exercise more, but what exactly to eat? What should you avoid? How to take optimal weight loss diet that is filling and satisfying yet does not result in weight gain?

Here we are going to present a few natural ways to lose weight quickly. The best thing is that your health will not be harmed; rather you will feel better than you ever did.

Diet Plan:

Everyone has a basic know-how of what not to eat, and processed sugar is top of the list. This means you have to give up on sodas, chocolates, processed juices, creamy muffins, etc. But let’s go into a little more detail and discuss a proper diet plan.

The basic caloric requirement for a healthy adult male is 2400 to 3000 calories per day. For a female this requirement is 1800-2200 calories per day. These would make a person maintain the weight they are currently on. If you need to lose weight, you have to consume fewer calories.

Research has shown that consuming a diet that adds up to 1400 calories per day can help you lose weight, while still providing your body with the nutrients it needs to grow and maintain its health.

If you follow this diet, you can lose about 0.5kg/week, which is the healthy limit of weight loss as described by experts. Consuming these calories will also ensure that your BMR, which is the rate at which the body burns calories, is speeded up.



First question comes in mind that does green smoothies help in weight loss? I guarantee the health benefits of green can make a smoothie from chia seeds. You can also add berries to this smoothie. This smoothie is full of nutrients, making it a very healthy as well as delicious breakfast idea.

Health quick weight loss fitness


Fresh fruits, like apples and grapes are a great snack option.

Apples are perfect because they have the crunchiness factor and also keep you full. You can also consume yogurt instead of fruits; Greek yogurt is best. If you want a truly delicious snack, try mixing one teaspoon of cinnamon as well as sliced apples with Greek yogurt.


Eat green vegetables for lunch as they have a lot of nutrients while being low in calories. Green vegetables can be taken in wraps or as part of a fresh salad. Just don’t cook them in a lot of oil.

To make a collard wrap, remove the stem from a fresh collard leaf. The vegetables added in the wrap can be varied according to taste; you can add a bit of fruit in there too. One option is adding half an avocado, one tomato and 1-2 teaspoon hummus, and seasoning with salt and pepper. To make the meal more filling, add beans or quinoa.

Evening Snack:

If you get hunger pangs before dinner time, keep sliced carrots in the refrigerator. Five small carrots won’t harm you and will make you feel full.

quick weight loss, health and fitness


Who doesn’t love pasta? This low-calorie alcohol-free recipe of Penne Alla Vodka is a great idea for dinner.

Boil 8 ounce of penne pasta by adding it in a saucepan of boiling water and letting it cook till it becomes soft. In another saucepan, heat 2 tsp olive oil and three cloves chopped garlic. Add the following: half cup chopped onions, 1/4th tsp salt and cook for 2 minutes. Add one 14 ounce can of tomatoes, ½ tsp more salt, pinch of red pepper and simmer it for 10 minutes. Add 2 tablespoon cream and 6 tablespoons evaporated milk. Simmer for another 5 minutes on low heat.

Drain the pasta and add the sauce to it. Cook for a minute or two and serve with tiny servings of Parmesan. Adding half a chicken breast to the sauce can add to the taste and texture.


This is just one example of a optimal weight loss diet plan. The idea behind all weight loss diet plans is similar: a healthy breakfast followed by a fruit snack; then green  vegetables for lunch and meat for dinner. Keep oil consumption to a minimum and use fresh ingredients. You can switch out the ingredients themselves, as long as the basic plan is followed.

For example, eat a fresh vegetable salad instead of a collard wrap. You can add tomato, onion, capsicum and carrot to this salad an add one teaspoon of olive oil as dressing. Similarly, you can have 200g of roasted chicken instead of pasta for dinner.

Importance of Proteins:

The aforementioned weight loss  diet plan contains enough calories (around 80 g) that it does not result in muscle loss. If you follow a highly restrictive diet that makes you lose out on protein, you will not only lose weight, you will also lose muscle mass. Protein is essential for all organs of the body to function properly and this is why consuming too little protein can cause skin wrinkling, hair breakage, brittle nails as well as reduced immunity to diseases.

The lesson here is that do not consume too little proteins! Having meat or egg once a day and eating yogurt as a snack can fulfill your daily protein requirements if you are trying to lose weight (you will need about 90g per day). Any less than this and you will cause yourself more harm than good.

Why Not to Starve Yourself:

Some people decide to straight away almost quit eating, in order to lose weight quickly. This is not the right strategy for several reasons.

  • Consuming too few calories will actually slow down your metabolic rate, which means you will burn those calories even more slowly.
  • Your body won’t get the nutrients it needs to survive and flourish.
  • Your skin will become wrinkled and lose its luster.
  • You will feel slow, lethargic and tired all the time.
  • You will have hormonal imbalances, leading to even more weight gain.
  • As soon as you stop the strict diet, you will start gaining the weight again.


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  9. Sleep apnea has long disrupted the lives of untold number of sufferers as well as their loved ones. To stand a good chance of effectively manage this difficult condition, solid knowledge and understanding of its causes is necessary. Apply the information in this piece, and you will possess the information needed to mitigate the impact sleep apnea has on your life.

    For people who are using a CPAP machine, you need to take notes to give to your doctor. If you experience any symptoms, like snoring, that were eliminated when you started using the CPAP machine and they come back, you need to let your doctor know. Only your doctor can properly assess any problems.

    Consider doing a few very specific exercises before going to bed each night, to alleviate some of your sleep apnea symptoms. Exercising throat and tongue muscles has been proven in scientific studies to reduce snoring, improve breathing and lessen the more profound effects of sleep apnea when done according to doctor’s orders.

    If you suffer from sleep apnea, it is vital to avoid consuming alcohol before bedtime. Alcohol acts as a sedative, therefore, it will naturally slow down your breathing. In addition, it will relax all the muscles in your body, including those in your throat that help to keep your airway open.

    Getting a CPAP machine is probably the best option for your sleep apnea. These machines will keep your airways open and help you breathe. You should talk to your doctor about CPAP machines and figure out which model would be the most adapted. This machine should work if you use it properly.

    Drink one cup of caffeinated coffee a few hours before you go to sleep. It may seem silly to drink a caffeine drink at night, but this can actually help keep your throat open while you sleep. You may have to play around with what time you drink the coffee to avoid restlessness.

    Should you suffer from sleep apnea, keep a regular sleep schedule. Your condition is already messing with your regular sleep cycle every night. If you can get on a better scheducle you will help your symptoms. The adjustment that is most important is your sleep schedule.

    If you have difficulties sleeping because of your sleep apnea, you should avoid driving or operating dangerous machines. If you do not get a good night of sleep, take public transportation instead of driving to prevent accidents and do not take a job in a factory or on a construction site.

    If simple changes in your lifestyle, such as regular sleep hours and losing weight, have not eliminated your sleep apnea episodes, it is time to consult with a sleep specialist. The specific causes of your sleep apnea can be evaluated, and an individual treatment plan can be designed for you.

    If you are concerned that you may suffer from sleep apnea, it is important to be diagnosed right away. This way, you can start getting the treatment you need as quickly as possible. The advice you have read in this article can help you find the relief you need from this troublesome condition.

    1. Thanks timothyhah for sharing useful info about sleep apnea. You have shared valuable info .
      Thanks again

  10. No matter how you do it, losing weight is an individual thing. Friends can help you but they can’t lose the weight for you. You’ve got to take charge of your weight loss from the beginning if you want to get serious about losing weight. The following tips will help.

  11. It is a pretty good article, if you allow me i can add something from my experience with some people. In the morning a smoothie full of cereals and unprocessed fruits
    it is the best way to start your metabolism. It also provides you the energy necessary for half of the day ( if you are working hard, it is plus of energy ), a verry good
    one with the snacks, they are a must have in a diet.
    I saw in the end of the article you mentioned something verry nice and important; some people almost quit eating to loose weight, everybody has to know this.. If you stop
    eaty just to loose some weight it is a verry bad idea for your body, at what you just mentioned there i can say something; if you body doesn`t get food
    it’s just giving you the mirrage you loosed weight when actually you was loosing muscles, the organism starts to feed his-self with the proteins from body muscles and to
    keep the fat, the protein is the most nutritious when the fat is not.
    Keep going.

  12. No wonder why gym and yoga classes are earning good!!! Exercising is essential no matter what, but it also needs a proper diet for a healthy and rapid weight loss. Dieting does not mean starving at all ,this is wrong conception we all have. Proper weight loss goes hand in hand with consumption of essential and fresh vegetables.

  13. sure with today’s world where everybody is spending his/her time if office, obesity and being overweight are increasing due to lack of exercises. therefore, for us who are working in office, just dedicate some of your time to read this article and you will get information to live happily and healthy. organic foods, drinking plenty of water, engage in work out, Fresh fruits and vegetables are a must as they contain vital nutrients that cleanses the system and helps in reducing fat which is stored in blood vessels and this may pose healthy issues to the body, eat healthy to avoid such health complications.

  14. In a bid to look like the men and women in magazines, some people tend to go to extreme measures. For those looking to lose weight, the key is in the diet plan. Extreme measures like starving yourself and diet pills might do more harm than good. Keep a good eye out on the nutrients you eat and the proteins you consume that’s it.

  15. Whatever the program one follows to reduce weight, discipline matters, it is the consistency in the practice of what is done that determines if the weight loss program anyone undertakes will ultimately become effective.

    Starving oneself from special diets for a while and then responding to cravings and going back to it would disrupt your weight loss plan. Habits is crucial, if you truly want to lose weight, then you should form healthy habits that promote healthy bodies, stay away from foods like canned foods that are high in calories that don’t have much positive health benefit.

    Go organic, drink plenty of water, engage in work out, Fresh fruits and vegetables are a must as they contain vital nutrients that cleanses the system.

  16. Obesity has become a major problem in the societies nowadays. This is mainly because of lack of knowledge about correct ways of eating food as well as exercising on a regular basis. Bad diet and eating habits can also be the cause of overweight. Studies shows most of the people affected by obesity are from the age of 18 to 25. This is a serious matter and must be solved in a good way.

  17. Being overweight can be ashaming and pose health risks too. Having a healthy eating plan while taking the right portions of different types of foods the right time goes a long way in reducing weight fast . As opposed to starving which only deteriorates the conditions, well-balanced food intake as advised by a food nutritionist is one healthy way of keeping weight at desirable standards

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