The document provides practical tips for losing weight through diet and exercise. It recommends starting the day with a protein-rich breakfast to avoid starvation, eating healthy snacks like nuts and vegetables instead of sweets, avoiding wheat and high-fat foods while increasing fibre intake from foods like broccoli and lentils, drinking plenty of water and avoiding sugary drinks, and doing cardiovascular exercise like cycling, swimming, or running for weight loss and heart health. The tips are meant to help the reader lose weight through consistency, hard work and sacrifice with their diet and exercise routine.

1. October 18, 2021
PRACTICAL TIPS FOR WEIGHT LOSS
The primary focus for your weight loss journey should be on diet and exercise routines. Your diet will
keep your energy levels in check, while the exercise routine will tone your body by giving it a lean mass.
Dietary Routine
When trying to lose weight, there are certain foods you should incorporate in your diet while others that
you avoid entirely. What you input in your body determines your overall body well-being.
• Start your day with an energy-packed breakfast: skipping breakfast is the most common mistake
people make when trying to lose weight, but starving yourself does not help. Instead, eat a high protein
and fibre packed meal to kick off your day. These include eggs, oatmeal, fruits, and vegetables.

2. • Eat healthy snacks between meals: instead of eating chocolates, cakes, and biscuits, choose healthier
alternatives like a handful of nuts, baby carrots, salads, etc.
• Avoid wheat products: the gluten contained in wheat grain is hard to digest; hence causes the body to
accumulate fat mainly around your waist. There are many alternatives to wheat, these include; almond
flour, cassava flour, gram flour, teff flour, etc.
• Eat high fibre and low-fat foods: dietary fibre keeps your blood sugar in check, prevents constipation,
and keeps you full longer hence aiding weight loss. Fibre curbs unnecessary cravings. These foods
include broccoli, chia seeds, sweet potatoes, lentils, black beans, kidney beans, peas, etc.

3. • Drink plenty of water: water contains zero calories and flushes out toxins from your body. Keeping your
body hydrated optimizes your internal organ activity and skin to look young and glowing.
Focus on drinking at least eight glasses of water every day. If you do not like the taste of plain water,
you can try infusing it with either lemon, mint or cucumber. Add these to your water in a large container
and let it sit overnight for best results.
• Avoid carbonated drinks and artificial juices: these drinks contain processed sugars and copious
amounts of calories; which are toxic to your body. Drinking freshly squeezed juice is the best choice.

4. Exercise Routine
It is essential to keep your body active as it improves its metabolism. There are lots of physical activities
that you can engage in to accomplish this.
Cardiovascular exercises are ideal for weight loss; they include
• cycling,
• swimming,
• running,
• skipping rope,
• Stair climbing, etc.
These exercises will not only help you lose weight but also keep your heart healthy.
Choose an activity that you enjoy so that you enjoy the weight loss process. Joining a gym can be the
best option as you will meet other people with the same agenda and they will keep you motivated.
Losing weight is a journey that requires consistency, hard work, and sacrifice.
Following the routine shared here will guarantee you the results that you desire. Good luck!
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