EAT, DRINK, BE HEALTHY

Anyone got a written Healthy Eating Plan (diet) to lose weight?

I really wanna lose weight and not eating isn’t helping so I’m gonna try eating healthily and exercising more and hopefully that will be successful but I don’t have a clue what to eat and when to exercise n stuff so if anyone has any ideas or healthy diet plan to lose weight could you possibly tell me please?
Some information you might need to know if your gonna answer this question :

Congratulations on deciding to improve your health! A healthy diet does wonders for not only your body shape but your energy level, your skin, your ability to sleep well, and your resistance to illness and serious diseases such as heart disease and cancer.

Exercise is relatively simple: although I’m sure people will disagree with me, I am a strong believer that it doesn’t really matter what time of the day you exercise, so long as you do it and you enjoy it. You don’t need special equipment or clothes or even a lot of time to get into a solid exercise regime that produces results. Some of the best exercises can be done in your bedroom. I suggest doing 15-20 minutes in the morning and 15-20 minutes in the evening before you go to bed. I personally like to exercise my upper body with a resistance band I bought for $4, but you don’t need that. Deep stretches, leg lifts, crunches, Pilates, push ups, and lunges are great, easy, fast exercises you can do that feel good and produce fast results. You can go online and Google whatever kind of exercise you want for your particular taste. If you want to shape up your legs and butt, for example, there’s a great website that has some good simple exercises. (I don’t agree with a lot of their Diet Tips, but the exercises are good: http://www.bestdietfinder.com/HowToExercises.html) Pilates is a great all-over workout that can really change the shape of your body quickly. You can either go to a class to learn some techniques or just rent a DVD through Netflix or any other rental place. Also, a great way to get in some cardio and improve your health is to get into the habit of making body movement an all-day activity. Don’t look for the nearest parking space – park far away and walk quickly to the store. Don’t take elevators – find the stairwell and hurry up the stairs two at a time. If you get on an escalator, make it a habit to walk up the escalator instead of just standing. Fire the gardener and mow the lawn and weed. There are many activities you can do that do not require a gym membership, but will also take off pounds quickly.

As far as diet is concerned, there are a million different opinions out there, but hopefully most of them follow one important theme: refined sugars and hydrogenated oils are bad, complex carbohydrates such as fiber, and lean protein, are great. Try to have fun with it and find good foods that you enjoy, so you fill up on those and then you won’t crave the unhealthy foods. Good foods include nuts, fish, brightly-colored vegetables and fruits, beans, anything high in fiber, and lots of lots of hydration. If you can stand salmon, Dr. Perricone’s 5-day salmon diet gave me surprising results – the high content of Omega-3 fatty acids gave me a ton of energy and I felt amazing! Another thing that nutritionists are focusing on are the multitude of health benefits from Omega-3 fatty acids, and the oils from walnuts, almonds, onions, and garlic. I have even heard to have a handful of raw almonds an hour before a meal, to partially fill up on fiber and also to release some hormone that helps you to lose weight. You will find that when you start to eat a diet rich in protein (lentil soup, beans, fish, chicken, almonds, walnuts) and fiber (All-Bran cereal, celery, nuts, broccoli, other fruits/vegetables), you’ll lose your appetite for unhealthy foods. Fill up on the healthy foods with lots of water and your body’s digestive system will need to work harder to process the fiber, which will boost your metabolism!

There are more studies coming out that show that certain foods (citrus, berries) can actually break down precancerous cells, and other foods (fiber, olive/walnut/almond oils) can lower your cholesterol. I’m sure that in the next few years, more and more studies will emphasize the wonders of these foods. Popular wonder foods include spinach, blueberries, raw almonds,and wild (not farm-raised) salmon.

Bad stuff to avoid: foods with high glycemic indexes (you can find lists of these online) are usually rich in refined sugar. They will break down collagen and harden your arteries, so in turn contribute to aging skin and heart disease. They will also encourage your body to store fat, which is why a lot of people are linking the high consumption of soda to obesity. When you read the label on foods you buy, look at the amounts of sugars, proteins, and fibers. This can help you gauge the value of the food – the more protein and/or fiber, the more bang for your buck. Another VERY bad thing to avoid at all costs: margarine, ranch dressing, French fries. Any hydrogenated oil is like bacon, it will literally clog your arteries. The only oil you should have in your kitchen is olive oil. Real butter can be used, but only sparingly.

I am a strong believer that moderate exercise and a radical change in the American diet (NO more sodas and French fries!) would dramatically lower the incidences of obesity, cancer, diabetes, and heart disease, far more than any medical intervention available. That said, it’s important to look around for foods you like and enjoy preparing and eating, or it won’t work. I got lucky and found that I love salmon, eggplant, zuccini, tomatoes, and salads, and I even got used to All-Bran cereal. After a few weeks of this, I lost my taste for sugars and oily foods. Humans were designed to walk and run, and to eat lots of fruits and vegetables. The body works better this way. Refined sugars and French fry-fats are new inventions and they serve as very poor fuel for the body – avoid them and you’ll feel better.

I wish you the best of luck on your new adventure! Remember, focus on the food you find delicious, drink lots of liquids, and exercise twice a day, even if it’s just 5 push-ups, touching your toes, and 5 sit-ups – if you don’t feel like exercising, just do a little bit – often it will feel good and you will get encouraged that way. Every little counts!

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