Weight Loss Guide detailing How to Lose Weight Naturally in 21 Days

1. CRITICAL​ ​THINGS​ ​TO​ ​OBSERVE​ ​FOR​ ​WEIGHT​ ​LOSS
There​ ​are​ ​many​ ​reasons​ ​why​ ​you​ ​might​ ​want​ ​to​ ​lose​ ​weight.​ ​If​ ​you​ ​have​ ​been
significantly​ ​overweight​ ​or​ ​obese​ ​for​ ​a​ ​long​ ​time,​ ​then​ ​you​ ​might​ ​have​ ​concerns​ ​about
what​ ​the​ ​extra​ ​weight​ ​could​ ​be​ ​doing​ ​to​ ​your​ ​health.​ ​Obesity​ ​increases​ ​your​ ​risk​ ​of​ ​many
health​ ​problems,​ ​including​ ​diabetes,​ ​non-alcoholic​ ​fatty​ ​liver​ ​disease,​ ​gallbladder
disease,​ ​and​ ​some​ ​types​ ​of​ ​cancer.​[1]​
​ ​If​ ​you​ ​have​ ​recently​ ​gained​ ​a​ ​bit​ ​of​ ​weight,​ ​then
you​ ​might​ ​just​ ​want​ ​to​ ​lose​ ​some​ ​weight​ ​to​ ​fit​ ​back​ ​into​ ​your​ ​old​ ​jeans.​ ​Whatever​ ​your
reason​ ​for​ ​wanting​ ​to​ ​lose​ ​weight,​ ​there​ ​are​ ​some​ ​important​ ​strategies​ ​that​ ​you​ ​should
know​ ​about
Eating​ ​Right
Choose​ ​lean​ ​proteins​ ​instead​ ​of​ ​fatty​ ​ones.​​ ​Protein​ ​is​ ​important​ ​for​ ​organ​ ​function
and​ ​building​ ​muscle.​ ​Select​ ​lean​ ​cuts​ ​of​ ​beef​ ​or​ ​extra-lean​ ​ground​ ​beef​ ​when​ ​you're
eating​ ​red​ ​meat.​ ​Remove​ ​skin​ ​from​ ​chicken​ ​before​ ​cooking.​[2]
○ Skip​ ​the​ ​fatty​ ​deli​ ​meats​ ​like​ ​bologna​ ​and​ ​salami.​ ​Choose​ ​lean
turkey​ ​or​ ​roast​ ​beef​ ​as​ ​a​ ​replacement.

2. ○ Vegetarians​ ​can​ ​get​ ​plenty​ ​of​ ​protein​ ​from​ ​soy,​ ​nuts,​ ​beans​ ​and
seeds.​ ​Lentils,​ ​legumes,​ ​and​ ​beans​ ​are​ ​excellent​ ​sources​ ​of​ ​fiber
and​ ​protein.
○ Eat​ ​low-fat​ ​dairy​ ​for​ ​a​ ​source​ ​of​ ​protein,​ ​including​ ​low-fat​ ​cheeses
and​ ​nonfat​ ​yogurt.
Eat​ ​more​ ​fresh​ ​fruits​ ​and​ ​vegetables.
Fruit​ ​helps​ ​to​ ​satisfy​ ​your​ ​sweet​ ​tooth​ ​thanks​ ​to​ ​its​ ​natural​ ​sugars,​ ​while​ ​fresh
vegetables​ ​help​ ​your​ ​stomach​ ​fill​ ​up​ ​more​ ​quickly.​ ​Fruits​ ​and​ ​vegetables​ ​contain
fiber​ ​to​ ​help​ ​you​ ​feel​ ​full​ ​quickly.​[4]​
​ ​Try​ ​some​ ​of​ ​these​ ​tips​ ​to​ ​introduce​ ​more​ ​fruit
and​ ​vegetables​ ​into​ ​your​ ​diet:
○ Eat​ ​what​ ​is​ ​in​ ​season​ ​and​ ​eat​ ​fruit​ ​and​ ​vegetables​ ​for​ ​snacks​ ​or,​ ​for
dessert.​ ​When​ ​you​ ​eat​ ​apples​ ​in​ ​the​ ​fall,​ ​for​ ​instance,​ ​or​ ​cherries​ ​in
late​ ​summer,​ ​it​ ​might​ ​as​ ​well​ ​be​ ​an​ ​indulgent​ ​dessert.​ ​Cut​ ​up​ ​celery,
carrots,​ ​peppers,​ ​broccoli​ ​or​ ​cauliflower​ ​and​ ​dip​ ​them​ ​in​ ​a​ ​light​ ​salad
dressing​ ​or​ ​hummus.

3. ○ Use​ ​vegetables​ ​as​ ​a​ ​main​ ​dish.​ ​For​ ​example,​ ​make​ ​a​ ​stir-fry​ ​or​ ​a
hearty​ ​salad​ ​and​ ​add​ ​just​ ​a​ ​few​ ​ounces​ ​of​ ​cooked​ ​chicken,​ ​salmon
or​ ​almonds.
Eat​ ​more​ ​whole​ ​grains​ ​and​ ​cut​ ​simple​ ​carbs.
Whole​ ​wheat​ ​bread,​ ​oatmeal,​ ​whole​ ​wheat​ ​pasta,​ ​sweet​ ​potato,​ ​and​ ​brown​ ​rice
are​ ​all​ ​excellent​ ​sources​ ​of​ ​energy​ ​and​ ​sources​ ​of​ ​nutrition.​ ​Combined​ ​with​ ​the
right​ ​combination​ ​of​ ​proteins​ ​and​ ​vegetables,​ ​whole​ ​grains​ ​are​ ​perfect​ ​all-around
nutrition.​[5]
○ Simple​ ​carbs​ ​are​ ​things​ ​like​ ​white​ ​bread,​ ​processed​ ​flour,​ ​and​ ​white
sugar.​ ​This​ ​gives​ ​you​ ​energy​ ​quickly​ ​but​ ​then​ ​comes​ ​with​ ​a​ ​crash.​ ​It
turns​ ​into​ ​fat​ ​very​ ​quickly.

4. ○ Substitute​ ​whole​ ​wheat​ ​flour​ ​or​ ​oat​ ​flour​ ​into​ ​pancakes​ ​or​ ​baked
goods.​ ​You​ ​might​ ​need​ ​to​ ​add​ ​additional​ ​leavening​ ​ingredients,​ ​like
baking​ ​powder​ ​or​ ​yeast.​ ​Put​ ​barley​ ​in​ ​your​ ​soup​ ​instead​ ​of​ ​rice​ ​or​ ​try
a​ ​pilaf​ ​with​ ​barley,​ ​wild​ ​rice​ ​or​ ​brown​ ​rice.
○ Eat​ ​only​ ​naturally-occurring​ ​carbohydrates​ ​instead​ ​of​ ​processed
carbohydrates.​ ​Avoid​ ​processed​ ​foods,​ ​like​ ​white​ ​bread,​ ​semolina
pasta​ ​or​ ​crackers,​ ​or​ ​processed​ ​sweets​ ​like​ ​candy​ ​bars​ ​or​ ​sugary
vegetables.
Try​ ​a​ ​formal​ ​diet​ ​plan.
If​ ​you​ ​like​ ​the​ ​idea​ ​of​ ​following​ ​a​ ​more​ ​specific​ ​diet​ ​and​ ​putting​ ​the​ ​planning​ ​into
someone​ ​else's​ ​hands,​ ​try​ ​following​ ​a​ ​new​ ​diet​ ​and​ ​exercise:

5. ○ Follow​ ​a​ ​paleo​ ​diet​ ​and​ ​eat​ ​grass-produced​ ​meat,​ ​fish,​ ​and​ ​seafood,
fresh​ ​fruits,​ ​and​ ​vegetables,​ ​eggs,​ ​seeds​ ​and​ ​nuts,​ ​just​ ​like
paleo-humans​ ​did.​ ​Eat​ ​nothing​ ​prepackaged​ ​or​ ​processed.​[7]
○ Try​ ​sticking​ ​to​ ​raw​ ​foods.​ ​The​ ​Raw​ ​Food​ ​Diet​ ​requires​ ​75​ ​percent​ ​of
your​ ​dietary​ ​intake​ ​to​ ​be​ ​uncooked.​ ​Most​ ​people​ ​eat​ ​a​ ​lot​ ​of​ ​fruits
and​ ​vegetables,​ ​whole​ ​grains,​ ​nuts,​ ​and​ ​beans.​[8]
○ Join​ ​a​ ​commercial​ ​diet​ ​plan.​ ​If​ ​you​ ​prefer​ ​to​ ​eat​ ​whatever​ ​you​ ​want
and​ ​to​ ​meet​ ​weekly​ ​with​ ​other​ ​people​ ​who​ ​are​ ​losing​ ​weight,​ ​then​ ​try
Weight​ ​Watchers.​ ​If​ ​you​ ​prefer​ ​prepared​ ​meals​ ​so​ ​that​ ​you​ ​don't
have​ ​to​ ​cook,​ ​try​ ​Jenny​ ​Craig​ ​or​ ​NutriSystem.
Cut​ ​the​ ​salt​ ​from​ ​your​ ​diet.
Eating​ ​more​ ​sodium​ ​causes​ ​your​ ​body​ ​to​ ​retain​ ​water,​ ​which​ ​can​ ​cause​ ​you​ ​to​ ​feel
bloated​ ​and​ ​gain​ ​more​ ​weight.​ ​The​ ​good​ ​news​ ​is​ ​that​ ​you'll​ ​sweat​ ​that​ ​weight​ ​out
very​ ​quickly,​ ​so​ ​an​ ​easy​ ​way​ ​of​ ​cutting​ ​some​ ​pounds​ ​is​ ​to​ ​eat​ ​less​ ​sodium​ ​in​ ​your
diet.

6. ○ Instead​ ​of​ ​salt,​ ​try​ ​spicing​ ​your​ ​meals​ ​with​ ​chili​ ​flakes,​ ​fresh​ ​salsa,​ ​or
cajun​ ​spices​ ​and​ ​seasonings.
○ Unsalted​ ​foods​ ​will​ ​taste​ ​much​ ​saltier​ ​eventually​ ​if​ ​you​ ​cut​ ​salt​ ​out​ ​for
a​ ​while​ ​and​ ​let​ ​your​ ​taste-buds​ ​re-acclimate.
Don't​ ​skip​ ​meals.
Lots​ ​of​ ​people​ ​think​ ​skipping​ ​a​ ​meal​ ​will​ ​help​ ​to​ ​lose​ ​weight,​ ​but​ ​people​ ​who​ ​have
lost​ ​weight​ ​tend​ ​to​ ​maintain​ ​their​ ​weight​ ​loss​ ​better​ ​when​ ​they​ ​eat​ ​three​ ​meals​ ​and
two​ ​snacks​ ​every​ ​day.​[9]​
​ ​This​ ​indicates​ ​that​ ​eating​ ​three​ ​meals​ ​and​ ​two​ ​snacks
may​ ​be​ ​a​ ​healthy​ ​eating​ ​pattern​ ​for​ ​weight​ ​loss.
○ Make​ ​sure​ ​that​ ​you​ ​don't​ ​get​ ​hungry​ ​by​ ​eating​ ​small​ ​portions
throughout​ ​the​ ​day​ ​at​ ​regular​ ​intervals.​ ​Between​ ​your​ ​meals,​ ​eat​ ​a
150-calorie​ ​snack​ ​to​ ​keep​ ​your​ ​metabolism​ ​burning​ ​and​ ​to​ ​stave​ ​off
hunger.​ ​Be​ ​sure​ ​that​ ​you​ ​don't​ ​eat​ ​a​ ​fattening​ ​snack​ ​such​ ​as​ ​sweets

7. or​ ​crisps.​ ​When​ ​you're​ ​hungry,​ ​your​ ​body​ ​conserves​ ​calories​ ​and
slows​ ​down​ ​your​ ​metabolic​ ​processes.
Avoid​ ​sweetened​ ​drinks.
Drinks​ ​that​ ​are​ ​sweetened,​ ​whether​ ​artificially​ ​or​ ​naturally,​ ​will​ ​have​ ​little​ ​nutritional
value​ ​and​ ​add​ ​lots​ ​of​ ​empty​ ​calories​ ​to​ ​your​ ​diet.​ ​Do​ ​not​ ​drink​ ​fruit​ ​juice​ ​or​ ​other
sweetened​ ​drinks.​ ​Even​ ​natural​ ​sugars​ ​will​ ​increase​ ​your​ ​daily​ ​calorie​ ​intake​ ​and
prevent​ ​weight​ ​loss.​ ​If​ ​you​ ​chose​ ​to​ ​drink​ ​juice,​ ​do​ ​not​ ​exceed​ ​4​ ​oz​ ​per​ ​day​ ​(1/2
cup).​ ​Instead​ ​of​ ​drinking​ ​sweetened​ ​beverages​ ​throughout​ ​your​ ​day,​ ​drink
unsweetened,​ ​calorie-free​ ​beverages.​ ​Some​ ​beverages​ ​to​ ​avoid​ ​include:
○ Soda
○ Juice

8. ○ Sweet​ ​tea
○ Kool​ ​Aid
○ Fruit​ ​punch
○ Sports​ ​drinks
○ Sweet​ ​coffee​ ​drinks
○ Alcoholic​ ​drinks
Read​ ​More​ ​on​ ​The​ ​Fool-Proof,​ ​​ ​Science​ ​Based​ ​Diet,​ ​Designed​ ​to
Melt​ ​Away​ ​Several​ ​Pounds​ ​of​ ​Stubborn​ ​Fat​ ​in​ ​Just​ ​21​ ​Days
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