Forever Weight Loss

Guide to lose your extra weight

 Text Copyright © Vijay Patidar
All rights reserved. No part of this guide may be reproduced in any form without
permission in writing from the publisher except in the case of brief quotations embodied
in critical articles or reviews.

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 Table of Contents

Weight Loss Forever

Table of contents:

Introduction 1-2

Chapter 1: Myths about the fat loss 3-4

Chapter 2: The secret to fat loss 5-6

Chapter 3: Tips to escape the calories 7-8

Chapter 4: Starvation is not the key to fat loss 9

Chapter 5: Remove fat gain causes from your life 10-11

Chapter 6: What should be your diet? 12-14

Chapter 7: Sample diets 15-17

Chapter 8: Simple tips to remove the causes of weight gain 18-20

Conclusion 21
Introduction
Nearly every girl in the world has tried the fat loss exercise and diet program and have
experienced highly better results in the beginning resulting in significant weight loss, but
after some time, they have slowly regained all the weight they lose. This is usually
attributed to some strange reasons.

You can be that lady who has suffered from this on and off cycle of gaining and losing
the weight from the last few years. May be these all years of planned programs of
exercise and diet have led you to the gym where you daily exercise 2 to 3 hours and
hardly eat anything, but you are still not experiencing any weight loss. We can
completely understand your effort of conducting the exercises and losing your fat, but
still not getting anything at the end.

All such diets work at the start, but then you suddenly lose nothing and losing the weight
becomes harder and harder.

Various studies conducted in the last two to three decades have shown a significant
increase in the obesity along with the significant rise of the fat loss industry because this
is the only thing that is present in a large number of people all around the world. Not only
females suffer from this problem, but males are conscious too.

Most of the people when go to their nutritionist, they are always recommended with the
formula: ‘eat less calories and burn more.’ People usually eat more calories than the
number of visits they go to the gym. So, the ones who are suffering from the overweight
problems should eat less calories and they set their diet according to the calories, such
that they can eat enough that they will easily burn.

Nearly all the people who are suffering from excessive fat or they are not getting any
benefit from the fat loss programs is usually because of their inability to stick with the
diet. People gain weight only because of two reasons. Either they eat too much or they
are not burning their calories enough. So, if you are actually conscious about your
weight, then you have to eat less and burn more.

So, nearly all the people who are not able to reduce their fat is their inability to stick with
their diet plan. This is only their instability that causes problems in reducing the weight
otherwise they can reduce as much as they want. This is what is said by all the
nutritionists too.

You can see this easy loss of fat in many TV programs where the people are accountable
to their nutritionist or their trainers and thus, they stick completely to their professionals’
diet and exercise program. And they magically reduce their weight within only a matter
of few days and this reduction is not only the loss of 2 or 3 pounds but people have
reduced 100 pounds too.

So, your problem about regaining the fat has been solved and now you have to stick to
your regimen with following the rule that is ‘eat less and burn more calories’.

Do you know that this eat less and burn more approach for reduction in the weight can
be a failure if you are using it for the long term?

You will hear only one phrase from all the nutritionists and other authorities regarding
the weight loss that is: ‘eat less and burn more calories.

They have solved the problem! This is the thinking of the people recommending such tips
to the people and they think that they have done their job.

This is true indeed if you are actually looking for the reduction in your fat. This technique
has proven very beneficial results in the short-term weight loss, but according to a lot of
studies, this technique is not helpful for achieving the long-lasting fat loss.

Traci Mann has said that this technique for reducing the weight is actually not a true way
to lose the weight because this is not the fact or the accurate thing to reduce the weight
but it is actually the rate of the weight regain.

This has been reported by many other scientists too that the losing of the weight is
associated with the reduction in the calorie level is completely false statement. So, these
studies clearly tell that this is not the key to reduce the weight if you are looking for the
long-term solutions.

Most of the people think that they will lose the weight by reducing the intake of the
calories to at least 800 to 1000 calories each day and this would be enough. But as said
previously, you will get initial loss in the weight but this will be regained within the next
few months. Because this is actually the initial process of gaining the weight too.

Most of the studies conducted on weight loss have shown that the reduction in the weight
is not from the weight lifting but it can be attributed to cardio. But after that, some people
have recommended that it would be wrong to give credit to cardio because this is not
associated with the reduction in the fat loss, even if you accompany this exercise with the
diet program carrying few calories.

When cardio, exercise and diet programs were conducted on three different groups, the
only diet program showed significant reduction in the fat. Whereas, the rest of the two
programs were associated with minimal loss. But after some time, all of these programs
will actually result in the weight gain. It is even said by the trainers that the moderate
exercise has a non-significant effect on the weight loss.
Chapter 1: myths about the fat loss
Few myths about the fat loss can never die. These myths can never reduce your efforts to
lose fat, but they can surely waste your time if you end up with getting nothing. Instead
of having proper information, people like to pass things that they hear from one another.
Regardless of their efficiency or their uselessness, they actually cause the waste of
unnecessary practices along with the waste of time that can be used on some good basis.
So here are some myths that you should completely avoid if you hear them from people
because they will not help you in the reduction of your weight, but they will actually
result in nothing but short-term weight loss which is not beneficial because it is always
associated with the weight gain.

1. You Should Eat Proteins in Every Meal:

Your proper intake of daily protein is essential whenever you are on a fat loss diet. This
proper meal helps in the holding of the valuable muscles that will improve the
consumption of the body and you will lose the weight.

Eating the meals rich in proteins is not a bad thing, but this is not necessary to practice
this meal all the time. If you are eating some reasonable amount of proteins, each day, it
doesn’t matter that how much you are eating and how you are eating. You should not
create tension about missing of one meal that was full of proteins. This is not how you are
going to lose all your body protein, but this is only a myth that should not be followed if
you are actually looking for the weight loss programs to work completely.
 2. You Should Not Eat Carbs After 3 PM:

This is another myth by the great grandmother who says that you have to eat carefully as
the daily calories are in the check you don’t have to eat the carbs in the unbalanced
manner as compared to the other macronutrients it will not matter.

You will not observe nay magic with the late evening or afternoon consumption of carb.
Your body has no secret button for the consumption of carbs that will be switched off
after 3 or 4 PM.

This assumption that is the metabolic rate is slowed when you are sleeping is not true on
the average. This is because of the reason that your metabolism will be reduced initially,
but it will be regained after you have passed through your REM sleep.

Ultimately, the end result would be that you will have the metabolism that will not slow
when you are resting or sleeping at the day time. Moreover, if you are exercising daily
then your metabolism rate of sleeping will be increased too.
 3. You Have To Perform Cardio Endlessly:

This is entirely wrong if someone has recommended this therapy for the weight loss. If
you are having 3 or 4 sessions of cardio of around 20 minutes, then it is enough for
having a healthy body because cardio is not helpful in reducing the weight but it is
actually your diet that works magically.

You have to lose the weight by completely working with the cardio such that you don’t
have to over kill this cardio.
 4. You Should Cut Your Calories Immediately:

If you think that cutting the calories blindly will help you in addressing all the bad habits
and it will help with your lifestyle too then you are entirely wrong. Without working on
the eating habits that put you in this trouble, you cannot work to reduce the weight that
you have gained because of these poor habits.

Before stepping forward to cut the calorie intake, you should take some assessment about
your eating habits and if you are having any of these things, then try to remove them as
much as you can:

● Fruit juices and sugary drinks

● Junk snacks

● Processed foods

After the removal of all such trash, replace your diet with the components that are healthy
for your body and this is the exact time when you have to take care about the intake of
calories each day.
 5. Rapid Loss of Weight Is Always Good:

Whenever you are losing two or three pounds in a week, then it can be a good thing for
the ones who are obese but it is not good practice for the people who are trying to
practice this technique in order to look good.

Most of the people usually want to reduce their weight about 20 or 30 pounds. After your
weight has been reduced considerably, you should now work for the reduction in the
weight up to 1 to 2 pounds per week. This is how you will be able to maintain your body
muscle mass and you will get rid of excess fat. This is exactly what you need. If you are
dropping your weight in the rapid manner, you will likely lose your fats at first but you
will regain your weight immediately.
 6. Fasted Cardio Is Much Better For The Weight Loss:

This is completely not true. This can never reduce your weight. If you actually want to
reduce your fat, then you should consider some important things:

Select the type of cardio that you enjoy a lot.

Select the type of cardio that is good for your health, age and other conditions.

Select the cardio that is meant more to you.

You should try from the lower level and after being skilled, moving to the challenging
forms is very easy.

Moreover, you should try to perform your cardio at one specific time of the day when yo
is not tired and this is how you will get the most out of it and you will not miss any of
your sessions.
Chapter 2: the secret to fat loss
After having a long discussion on the eat less and lose more mantra, it should be clear to
you that this is not going to work if you are thinking about losing your weight. If your
body would be a machine which had to reduce the 2000 calories despite how much
amount of calories you are taking each day, this would be helpful and highly beneficial if
you lose the weight. But the only problem you are going to encounter is that your body is
not a machine and it always adapts itself in order to survive better. So, if you are taking
little amount of energy, your body will adapt itself for burning the less energy so that it
can conserve for the body needs.

So, scientists say that this theory of calories in/ calories out actually fail at this point
where it is not accountable for the dynamic regulation of energy balance. So, you can
modify your approach of reducing the weight by simply burning more calories that you
are taking in so that you can lose the fat. This is how your body will not reduce its need
to burn the low fat as it has to maintain a balance between the calorie input and calorie
output.

Your body is in the continuous fight against the fat loss!

This is not actually far complex to understand all these problems. This has been reported
by the scientist, Stephan Guyenet who is explaining that it is your body who is fighting
against all the techniques that you apply for the loss of fat. You will observe a transient
reduction in the fat if you follow the mantra ‘eat less and burn more calories’. You cannot
fight with the balancing mass point of your body as the body will use each and every tool
to maintain the level of fat such that it will use hunger, high efficiency of muscle, reduced
body temperature, low immune function, lethargy and many others.

Our body actually works on the feedback mechanism. It is the feedback mechanism that
our body is using to keep the fats in their place as it has adapted the situation. So if you
are eating less than it would not actually matter. This is because you are not actually
removing the factors that are causing the fat gain. Your body has to add more fat that you
are not giving it so that it will continue the efforts to increase your hunger and it will
reduce your metabolism and it will also increase your muscle efficiency. All these
attempts made by your body are the effort to keep your fat in the place so that it can
maintain the balance. So, this is your actual fight to your body and you are fighting to
yourself because you haven’t changed the site of the adipostat set.

So, what should we do now? What is the reason to get out of these all problems?

Just like other balancing elements in the body, such as temperature, blood pressure and
other things, our body weight is also regulated by a mechanism. The basic way of
achieving the weight loss is not much complex, but it is difficult in terms of different
brain regions and hormones that are involved in it. So, your body is regulating at a simple
mechanism that is when you are overeating, your hunger is reduced by your body
metabolism is fast which makes your body weight in the stable range.

On the other hand, when you are having the periods of undereating, your level of hunger
will rise and your metabolism will be slowed down. But ultimately, your body weight
will stay stable.

So, if you are actually looking for the stability of your body weight, you have to make
your body regulated in such a way that it doesn’t gain weight from the overeating neither
it reduces weight from undereating.

As mentioned above, when you are overeating, your body will respond to this mechanism
by simply reducing your hunger and increase the rate of metabolism. So in return, your
body will not take extra calories and it will be limited to the fewer calories. Moreover, it
will burn more calories and you will be back to your normal body weight.

On the other hand, if you are passing from the period of under-eating, you body is
working in the opposite direction. That is, you will get hunger pangs if your body is
starving from calories and your metabolism will be reduced such that your body will try
to adapt itself in such a way that it will reduce the burning of the calories so you will end
up with the reduction in the weight loss that will help you in getting back to your normal
weight.
This is the mass point that happens to protect us from the death due to starvation such
that if you have grocery store at any corner then you will not die because your body has
stored some calories each day that will help you in utilizing this energy.

Nearly every scientist or nutritionist has the believe that we can reduce weight very
easily, but it is very fast to gain weight because our body has the adaptation mechanisms
that works effectively.
Chapter 3: Tips to escape the calories
As it has been a long debate in the above sections regarding the mantra ‘eat less and burn
more calories. Though you have to eat less calories whteher you follow this mantra or
not. This is because you have to maintain a balance between overeating and under eating
such that your body will make changes according to that input.

Whatever pattern you are choosing and whatever diet, you are going to adopt, you should
always cut calories because there is no one in this world who has reduced weight by
eating double of the amount. If you reduce your calorie intake such that 1000 calories are
eliminated from your diet, then you will be able to reduce at least 2 lbs in one week. This
is what is said by the nutritionists. But as said before, you have to strictly follow your diet
if you actually want to see the results.

If you make some small changes in the diet, you can easily reduce your weight to a
significant level. This is important because most of the people make changes in their diet
and then they are not able to stick to such drastic changes and in return, they lose weight
initially but regain the most of it within the next few months. This can be more difficult
to follow so it is highly recommended that you should make changes in your diet that you
can easily stick to for the long term. Here are some tips regarding your intake of calories,
follow them and make your life easy with weight loss.
 1. Eat Foods That Keep You Feel Full:

One of the most important ways to reduce fat is to cut the calories without any need to
feel extra hungry. This is achieved by using lots of water and fiber but not by adding lots
of calories (as recommended by CDC). You can eat more vegetables, fruits including
broccoli, peas, beans, apples, watermelon, tomato and spinach.

You can also try other foods that keep you full without adding calories to your diet, such
as dairy products that have a low amount of fat.

Moreover, after looking into your diet, you can easily find out that what things you have
to exclude from your diet so that you can replace this high calorie food with the low-
calorie food. Such as, you can replace the cheese snack of your afternoon meal with the
fresh vegetable or fruit. You can also replace your whole fat milk with the low fat or no
fat milk. Try to make changes according to your own, so that you can select better.

Many dieticians say that people who eliminate the calories by eating food they are in love
with moderation, they can lose weight and they can easily keep this weight.
 2. Intake Of Fewer Calories:

You are probably not thinking about the intake of calories that you are having through the
beverages you are drinking. These are as just as the calories that are present in your food
or your total daily calorie. If you add your calories from the drink such as you are
drinking 16 ounces of café little with whole milk and 20 ounces of soda bottle, you will
get more than 200 calories with both of these drinks.

If you are going to reduce weight, then you have to try to replace your extra calorie drink
with the beverages that have low calories or if you can shift to zero calories then it will be
good. Low or zero calorie diet includes pure water or diet drinks.

You are also gaining the calories if you are the alcoholic drinker. Such as, by drinking 12
ounces of beer, you will get 150 calories. A glass of red wine contains 125 calories. Pina
Colada has 500 calories. So, you have to cut down your calories if you really want to
reduce your weight.
 3. Give Some Attention To Portion Size:

Large portions of one meal usually results in the overeating, such that people who are
more active in consumption of the entire portion that is present in front of them, instead
of eating only what will make them feel full. Such that, one study has found that people
ate 45% more popcorn from the extra-large container as compared to the large container.

Here are some of the best and effective ways through which you can prevent yourself
from overeating your meal or reducing your meal:

● If you are eating at a restaurant, as told by the CDC, you should half your meal.
Such that the other half can be shared with your friend, you can take out the box
for the home for later use and this should be done before you have started eating.

● You should not eat from the container or food package directly, such as one
complete chips bag. You should try to put all the things on a plate and then eat
them so you can have a clear view that how much you have eaten.

● Serve the food on your plate before starting the eating instead of serving in the
dishes that are present on the table. This is how you will not be tempted for the
refill.
 4. Avoid Skipping of The Meal:

It has been recommended that people should always avoid skipping their meals such that
it leads to overeating in the later phase. You are a human and your body is not a machine.
It works in coordination and if there is some disease or any problem, then our body
changes itself according to that problem. Such that, if I am sleeping two hours extra each
day and the very next day my friend recommends me to sleep less such that you should
sleep at 2 am and wake up at 5 am. Now, your problem will be solved. Isn’t it simple?
Yes! But do you know your body will make changes to you such that you will not be
functional and productive all the day and you will be highly tired and exhausted. And
ultimately, you will sleep extra next day in order to compensate for the previous one.
This is how your body works in a systematic way.

Similar is the case with the skipping of the meal. If you are skipping your today’s meal,
you will get hunger pangs next day and this will in turn lead to overeating.

People who skip their breakfast have gained more weight as compared to the people who
are on the healthy breakfast. Moreover, another study showed that people who had lost
their weight were actually taking healthy breakfast each day.
Chapter 4: Starvation is not the key to fat loss
This starvation has been little bit discussed above, but in order to avoid it completely, it is
important to have some deeper look so that you can easily work on yourself.

A more powerful biological system comes in the active state when we are not getting
enough calories from our food. When you are not eating adequately because you are on
restricted diet recommended by your nutritionist and your calorie intake is minimal, then
your body can start the primary process to increase the intake of calories as well as it also
slows your metabolism. This is actually in complete opposition to what every person
thinks when he has started dieting or eliminating complete calories from the diet. It has
been mentioned above that you should eliminate the calories from your diet, but it
doesn’t mean that you should try to reduce this to zero level. This can have bad effects on
your body. Moreover, if you are dieting to the extreme, then you can gain your fat.

Despite the problems regarding the elimination of calories on the health, this can also
reduce the mental capabilities and you may suffer from the mood swings once you enter
in the mode of starvation. The reduction in the energy intake can start the feelings of
anxiety, fatigue, isolation and depression that can only be controlled if the diet is
regained.

Now let’s have a thorough look on the starvation mode. What is starvation mode? What
changes it brings to the body?

Starvation mode is actually the term that is attributed to effects that are the result of over
exercising and chronic dieting on our metabolism, body weight and hunger levels. Our
body has a very complex mode of biological system that helps in ensuring that we are
getting good enough when we are low and also, we are having enough rest, but unluckily,
a large number of people don’t follow these things because of the craze of losing the
weight quickly.

This can be a temporary reduction in weight as you are restricting your diet and changing
your metabolism, but this strict diet becomes the reasons that lead to the loss of weight in
the woman. Researchers have concluded that if you are cutting your calories, you are
going to reduce your weight quickly, but this will reduce your metabolic function too,
because your body is trying to preserve some energy such that you will not get another
meal or it might be free of calories so your body is preparing itself for the condition. 7

This mode of starvation will not start if you are reducing the intake of calories for only a
small period of time such that it can be only for a few days or it might be due to some
problem or disease.

But the question is still rising that how this starvation mode actually develops?
One of the theories behind this starvation mode is that your cells are detecting the low
amounts of ATP when you are not having adequate eating. This ATP is the chemical
energy or the power of your cell and is actually a combination of the macronutrients that
we eat each day including the proteins, carbohydrates and fats. These macronutrients are
converted to the universal energy denomination that will keep our body functioning
normal such that the low ATP level will send the signal to the brain which is not the right
thing.
Whenever you are supporting your metabolism with adequate sleep and diet then your
body will burn some nutrients from your diet along with the stored fats in the body. First,
your body will use the calories that you have recently consumed and they are present in
your digestive system or it will then use the glycogen reserves in the liver cells or the
muscle tissues this is what we call the backup method that is the use of glycogen
reserves. This is the normal feeding state.
This situation results in the general processes that is the insulin secretion which is the
important metabolic regulator. Insulin has the important role in the stimulation of stored
carbohydrate fuels and the protein synthesis as it will keep the metabolism strong. Liver
also plays a role in reducing glucose amount of blood and storing more as glycogen so it
can be used for the backup.
This is how you hunger signals are managed such as the hormones leptin and ghrelin that
play important role in increasing the appetite depending upon the body fat. Once your
body starts detecting the starvation because of the reduced amount of calorie intake, your
muscle fibers and lean tissues become the energy source rather than stored fat. And this is
not exactly what we want to happen. Now you have to make sure that you have enough
foods and it will lead to the slowing of the metabolic rate with the harder time in reducing
the weight.
You will experience strong cravings if your starvation mode has been started and this
time, your appetite will go to the roof and the sugar addiction is the part of this mode.
Such as, reduced calories eating actually drives the hormone Neuropeptide Y (NPY) into
the action which will make you naturally looking for the carbohydrate rich food. This
hormone levels are usually high in morning as you have not eaten anything at night.
Sometimes, reduced intake of calories and carbohydrates below the needs can cause the
changes in this hormone which actually leads to the high binges of carbohydrates because
your body is desperate to acquire more and more glucose.
 
Chapter 5: Remove fat gain causes from your life
In order to remove the gain of fat from your diet, you should focus on the things or foods
that are promoting the fat production in your body. If you are able to detect the foods that
are causing weight gain, then removing them from your diet is not a big problem. At least
you can replace them with the healthier food. Have a look at the foods that are causing
the weight gain and remove them from your life.

1. Sugary Foods and Beverages:

As it has been mentioned above, people who tend to eat more sugar, usually gain more
weight as compared to the ones who are having a low sugar diet. The Majority of the
people is taking sugar more each day without even realizing it. High sugar foods include
candies or cakes along with frozen yogurt or muffins. Sweet tea, flavored coffee drinks or
soda is one of the most popular sugar sweetened beverages.

Some studies have reported that there is a high link between the increased amount of
sugar and excess fat. This increase in the body fat is attributed to the high content of
fructose of the added sugar.

Regular sugar and the high fructose corn syrup are present in the sucrose. Regular sugar
has half fructose. Sugar sweetened beverages are highly problematic instead of simple
sugar juices. Sodas or other sweet drinks have large amounts of sugar that should be
reduced in order to achieve a healthy diet.
 2. Alcohol:

Alcohol reduces the risk of heart attacks and strokes if it is consumed in small amounts,
particularly if it is red wine. But, if you are having a high intake of alcohol, then this
leads to the inflammation, health problems and other liver diseases. Studies have reported
that the alcohol suppresses the burning of fat and it increases the calorie intake thus all
the calories obtained from the alcohol are deposited in the body in form of fats.

The alcohol quantity that is consumed each day is particularly important because it has
some important role. People drinking only few times in a day that is less than one drink,
then they have reduced fat but the ones who drink oftenly but consume four or more
drinks at one time are likely to gain fat.
 3. Trans fat:

It is one of the unhealthiest things on this planet because they are formed by the
combination of hydrogen to the unsaturated fats so that they can make more stable. This
fat is often used to increase shelf life of such products such as muffins, crackers or baking
mixes. It is also associated with the inflammation and insulin resistance; thus, it also
causes the excessive fat.
 4. Inactivity:

If you are having a sedentary lifestyle, you are at biggest risk of having poor health. For
the past few decades, people who are less likely are contributing to increased weight and
obesity. A study was conducted in which people were examined on the basis of watching
TV. The ones who watched TV more were associated with twice the risk of severe
abdominal obesity as compared to the one watching less TV.
 5. Low Diet of Protein:

When you are consuming adequate protein in your diet, you are actually reducing the
factors to gain weight. High protein diets keep you satisfied and full and they also
increase the metabolic rate, which is associated with the lower calorie intake. On the
other hand, low intake of proteins leads to the gain of the belly fat if we talk about its
long-term use. Large observational studies usually suggest that the people who consume
large amounts of proteins are associated with low fat and thus they have reduced weight.
What should be your diet?
Within this section, here are some foods that have been listed by taking in mind with your
weight loss. You don’t have to cut your calories in such a way that your body becomes
calorie deficit. Obtaining a balance in all these things usually leads to reduced body fat.
You should not restrict your diet solely to the proteins or reduced carbs, but taking few
calories is also good for the health. Here are the important foods that should be present in
your diet if you actually want to lose weight permanently.

1. Whole Eggs:

Most of the people are afraid of the eggs because of the high amount of cholesterol in it
but majority of them don’t know that eggs have good cholesterol that don’t cause the
heart attacks.

They are high in proteins with healthy fats that make you full with only a small amount
of calories.
 2. Green Vegetables:

Green leafy vegetables include spinach, swiss chards, collards and kale along with few
others. They are highly beneficial in reducing the weight because of the low amount of
carbohydrates and calories, but they are also rich in fibers. You should eat the leafy
greens in such a way so that it increases your meal volume, but you will not gain any
extra calories. They also include calcium, which is highly beneficial for the health.
 3. Salmon:

Oily fish, including salmon is highly healthy for the body. This also keeps the person full
for up to many hours and it has a low amount of calories too.

Salmon has high amount of protein and it has healthy fats with all the major nutrients.
Fish and all the seafood are also rich in iodine, which is beneficial for the improper
functioning of the thyroid. Salmon contains omega three fatty acids that not only reduce
the weight, but they also reduce other cardiovascular diseases.
 4. Cruciferous Vegetables:
Such vegetables include Brussels sprouts, cabbage, cauliflower and broccoli. Just like the
green leafy vegetables, they are rich in fibers and they fulfil the need of the body and they
keep you full for hours. They also have some small amount of protein in it. The pure
combination of fibers, low energy and calories and proteins, large amount makes it one of
the perfect choices for the weight loss.
 5. Chicken Breast And Lean Beef:

Meat has been blamed for all the health problems without any good evidence. We agree
that the processed meat is highly unhealthy, red, unprocessed meat is not associated with
the increase of the heart diseases risk or diabetes.

New studies have shown that this red meat has very weak correlation with the cancer
showing that it is health friendly food and because of the large amount of proteins and
other healthy nutrients, it is one of the weight loss friendly food too.
 6. Boiled Potatoes:
Potatoes have been attributed as the perfect food not only for the weight loss, but also for
achieving better health. They have a wide amount of nutrients, including all the things
that we are looking for in all the fruits. Potatoes are rich in potassium which is the
nutrient, highly beneficial in the control of blood pressure. Sweet potatoes and turnips are
also a good source of proteins and low-calorie foods that are helpful in the body weight
reduction.
Chapter 7: sample diets
Here is the diet plan for each day that is full of all the nutrients. You can pick up two
plans at a time so that you will not get bored with one plan. But if you want to follow all
the plans within one week, then you can follow it because they all have the same amount
of nutrients that will keep you full for longer and they are highly healthy for your body
but you will not gain fat with the help of these sample diets.
Plan 1:

Breakfast:

1 banana, 1 cup fat free milk, ¾ cup of bran flakes

Lunch:

1 stick of part skim mozzarella string cheese

Sandwich: 3 ounces turkey breast, ½ roasted pepper, 1mini whole wheat pita, 1 tsp light
mayonnaise, lettuce and mustard

2 kiwi fruit

Dinner:

1 cup of cooked couscous

4 ounces of broiled flounder

1 fat free pudding cup

A couple of plump tomatoes sprinkled with the combination of 2 Tbsp of (broiled golden)
cheese

1 cup of steamed broccoli

Plan 2:

Breakfast:

½ English muffin spread with 1 tsp of light margarine

Smoothie: blend ½ banana, 8 ounces of fat free milk, 1 cup of frozen berries

Lunch:

1 cup vegetarian vegetable soup

15 grapes

1 veggie burger in the mini whole wheat pita with salsa and lettuce

6 ounces of light yogurt

Dinner:

3 small red potatoes, boiled with 1 tsp of light margarine with the pinch of dill

½ cup of vegetarian baked beans

BBQ chicken: Brush the 4 ounce of boneless and skinless breast with the BBQ sauce and
grill it.
Plan 3:

Breakfast:

Oatmeal: cook ½ cups of quick cooking oats with the ¾ cups of fat free milk, 1 tsp
honey, ½ chopped apple and cinnamon pinch in microwave

Lunch:

1 banana

Chicken salad: toss the 4 ounces of shredded skinless chicken breast with the ¼ cups of
sliced red grapes, 1 tbsp light mayonnaise, 1 tbsp silvered almonds, 1 tbsp fat free sour
cream. You can serve it with the lettuce.

Dinner:

1 low fat frozen fudge bar

3 cups of steamed spinach

4 ounce of steamed shrimp

1 baked potato with topping of 3 tbsp salsa and 1 tbsp fat free sour cream
Plan 4:

Breakfast:

6 ounces of light yogurt sprinkled with the 1 tbsp of almonds.

½ English muffin toasted and topped with ½ apple, and 1 ounce of shredded reduced fat
cheese and microwave it for 30 seconds.

Lunch:

Sandwich: 1 mini whole wheat pita, 1 tsp horseradish, 3 ounces of thin sliced roast beef,
tomato slices, lettuce, mustard

1 pear

1 cup raw veggies

Dinner:

½ cups of pineapple chunks with the juice

¾ cups of cooked brown rice

Toss 1 ¼ cup of coleslaw mix and 2 tbsp fat free dressing and 2 sliced green onions

3 ounces of poached salmon

Plan 5:

Breakfast:

½ cup of berries, 8 ounces of fat free milk, 1 cup of cherries, 1 tbsp of almonds

Lunch:

Cucumber spears

½ cup of low-fat cottage cheese completely topped with ½ cup of mandarin orange
sections

Quesadilla: spread the ¼ cup of fat free red fried beans on the small whole wheat tortilla
and sprinkle on the 1 ounce of shredded reduced fat cheese. Top it with the tortilla again
and with salsa and microwave for 45 seconds.

Dinner:

1 cup of baked acorn squash, cinnamon pinch

3 ounces of roasted pork tenderloin

½ cup of vanilla fat free frozen yogurt with 1 cup berries on top

2 -3 cups of salad greens with 2 tbsp of fat free dressing

Chapter 8: Simple tips to remove the causes of weight gain
Here are some of the simple tips that will help you in removing the cause of the weight
gain. If you know what is the cause of the gaining of weight, then you will be able to
remove that cause from your life. This is not a matter of one second as it takes a lot of
time to remove the cause. Many different causes have been listed above that leads to the
increased weight. But there are certain tips that you need so that you will be able to
remove these causes of weight gain from your life. Have a look at some important tips to
reduce the weight.

1. Eat before the drinking and celebrating. As you know that skipping a meal can be
harmful for the body as mentioned above, so try to have some highly
proteinaceous breakfast that keeps you full.

2. Stick to the diet completely: this is the secret to remove the cause of weight gain.
If you are sticking to your diet plan and exercise plan, then there is nothing that
can stop you from losing the weight. This is how you will be able to restrict
yourself to only a few things.

3. Instead of looking for the friend’s dish at the birthday party, you can bring your
own dish that is according to your meal plan. There is no restriction for not tasting
your friend’s birthday party meal.

4. Try to eat slowly and chew slowly. This is how your metabolism will be fast and
you will be able to eat less.

5. Try to use small plates so that you are not eating much on the big plate.

6. Chewing gum is also used as the effective technique to keep yourself from
gaining more weight because it keeps your mind busy and you don’t get enough
time to think about anything.
Conclusion:
Whenever people think about losing their weight, all the nutritionist starts with the eat
less and burn more calories mantra. Do you think it is right? Obviously not! Because you
will be able to reduce weight in the short term, but you will regain your weight in the
long term.

Most of the people are still following old myths for their reduction of weight such as few
of them are having cardio as much as they can. Some are eating proteins in all meals
whereas some of them are not eating carbs after 3 PM. These myths have no evidence
and thus they lead to time waste. So, the secret to lose fat is that you should not reduce
your calorie intake, neither you should skip your meal. Instead, you should try to eat a
balanced meal with fewer calories, such that it doesn’t affect the body metabolism. The
causes that are leading to the gain of fat are also discussed. Some tips through which you
can escape the calories have been mentioned such as, avoid skipping meals and reduce
the intake of calories.

Moreover, sample diets are also given at the end that has solved all your problems. So
feel free and take all such diets and feel the reduction in your weight.