Eat 3 Meals Per Day—No Snacking!
Many diet plans push the mini-meal approach that involves eatingsmall portions six to eight times a day. Only problem? Lots of peoplesubscribe to the “six to eight times a day,” but not so much to the”mini-meals.” To make this strategy work, you’d have to keep most ofyour meals and snacks in the 200 to 300 calorie range. Easy enough forsnacks, but that’s generally not going to happen for lunch, dinner, oreven breakfast.
Instead, fill up on three meals per day that will keep you satisfiedand your energy high. This means no grazing throughout the day, even onhealthy choices like carrots and dip. Research backs up this strategy: A 2012 study found that women who ate three meals a day had lower fat intheir bloods than those who ate six, even with the same total dailycalories. Give yourself only three opportunities to eat, and you’llslash the chances of overeating and gaining weight. (Diet Plan 1)
Fill Up on Fruits and Veggies
(Diet Plan 2)
Lose These Liquids
Add in Supplements
First, magnesium, a muscle relaxer, helps you keep calm and promotespeaceful sleep, which is a crucial part of weight loss. Magnesium isneeded for over 300 chemical reactions in the body, including keepingheart rhythm steady, regulating blood sugar levels, and helping lowerblood pressure. Recent studies have also suggested that it can aid inweight loss and body shaping. Eat plenty of leafy green vegetables,beans, and nuts to consume the recommended 310 to 320mg daily.
Secondly, many of us are also deficient in vitamin D, which can aidin increasing muscle strength. Low levels of it have been linked toheart disease, cancer, and other ailments. To reach the recommendedvalue of 600 IU daily, make sure to get outdoors for at least 15minutes, especially in winter months, and eat a variety of foods such as fish, eggs, and fortified dairy products. (Diet Plan 4)
Indulge in a Cheat Meal Once a Week
The best part of this eating plan? You’ll enjoy one cheat meal eachweek. Figure out when it will be in advance so you know when it’s coming (say, a holiday or when you know you’ll have a hard time sticking toyour usual meals). If you plan it, you’ll be more likely to beconscientious about the meals around it. It’s best if your cheat meal is earlier in the day, but you probably don’t have chocolate and champagne on the breakfast menu at your house.
That said, here’s some good news for those who do what to make theircheat meal a breakfast: Researchers in Israel found that starting yourday with a taste of dessert can help you lose weight. Those who added atreat to a well-balanced breakfast lost 77 percent more weight thanthose who didn’t have a splurge in the morning. Researchers suspect that because your metabolism is at its peak in the morning, you’re betterable to burn off those fun foods throughout the day—and you might beless likely to crave them later in the day. (Diet Plan 5)