The document provides tips for effective weight loss, including eating lean proteins and more fruits/vegetables, whole grains, and limiting sodium intake. It recommends choosing a formal diet plan like Paleo, avoiding sweetened drinks, and eating small meals and snacks regularly to keep metabolism elevated and avoid hunger. The overall guidelines emphasize making healthy substitutions in one's diet to lose weight through nutrition rather than deprivation.

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
CLICK​ ​HERE​ ​TO​ ​WATCH​ ​VIDEOS​ ​ABOVE
Thank​ ​You​ ​for​ ​Reading