Simple 30-Day Weight Loss Plan
Contrary to popular belief, you do not have to go on a drastic diet plan, participate in a gruelling “boot camp” exercise program of spend hours in the gym to lose weight. Just by making some simple changes in what and how you eat can make a dramatic difference in your weight loss goal.
Here are some simple steps to weight loss, which if adhered to, will make a difference. The change will not be instantaneous but positive results will show up in only a matter of weeks. What you remove from your eating pattern is just as important as what you put in.
Things to Remove from Your Diet
Try removing these from your diet for just 30-days and you will be amazed with difference it will make not only to your weight loss plan, but also to your energy levels and general well-being. It will take some commitment on your part but it WILL be worth it… so just do it!
- Eliminate all dairy products. Yes this means milk too. Try coconut or nut milk like almond milk instead and, get the one without sugar!
- Eliminate sugar! Check the labels as a lot of manufacturers sneak refined sugar into their products under a multitude of different names… they are your weight loss enemy.
- Remove wheat products from your daily intake and that includes all wheat cereals and breads. Get non-wheat gluten-free breads from your local health food store.
- Eliminate Fast Foods and Processed Foods. This includes processed meats, burgers, pizzas and other take-away food (yes we know they are convenient but are usually loaded with hidden sugars or multitude of other additives detrimental to your weight loss goal).
- Cut down your meat intake and increase your vegetables and fruit consumption. If you are a meat eater, try eating smaller portions (no bigger than the palm of your hand) and cut it down to only three times a week.
Remember! We only want you to try this for 30-days and see the difference… then you can decide whether you want to continue.
Things to Add to Your Diet
Here are some very powerful weight loss foods you can add to your diet to help accelerate your weight loss strategy.
Coconut Oil: You have been lied to… all fats are not bad for you. Some interesting studies recently on the relationship between coconut oil and how it can affect your body fat… These findings may surprise you!
The randomised, double-blind, clinical trial involved 40 women aged 20–40 years group who received daily dietary supplements comprising 30 ml (about 2 tablespoons) of either soy bean oil or coconut oil over a 12-week period.
The results demonstrated that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat.
It appears that dietetic supplementation with coconut oil does not cause dyslipidemia (an abnormal amount of lipids (e.g. cholesterol and/or fat) in the blood) and seems to promote a reduction in abdominal obesity.
Other studies relative to medium chain fatty acids (MCFAs) in “The Journal of Nutrition” showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass.
These studies seem to support including 2 tablespoons of coconut oil into your diet on a daily basis. However, try to avoid highly processed commercial oils and instead opt for pure organic cold-pressed virgin coconut oil, which is readily available from health food stores.
Coconut oil can be added to your porridge or smoothies in the morning, used on salads in the warmer months, and even used as effective cooking oil. If the smell or taste puts you off, look for an odourless and tasteless variety. Coconuts grown in different regions have different tastes and odours.
Maca Root Powder: This powerful food supplement not only burns fat cells for energy, but also balances hormones, enhances your mood (and we all know our moods trigger eating binges), increases your energy levels (burns fat cells for energy), and is rich in vitamin B, vitamin C, and vitamin E as well as providing plenty of calcium, zinc, iron, magnesium, phosphorous, and amino acids.
Maca truly is a superfood and we prefer Maca Explode, a concentrated form of dried Maca juice extracted from the root. Watch out though as it is very powerful and you only need about ½tsp of Maca Explode compared to 2 desert spoons of regular Maca. Maca is also widely used as a sexual stimulant for both men and women and can increase libido, endurance and fertility.
Be careful with this superfood and do not take in large doses as it can cause goitres (enlargement of the thyroid glands) when consumed in high volume in combination with a diet low in iodine. Over use may also cause a rise in blood pressure. If you suffer from high blood pressure, consult your physician before taking Maca. If you are pregnant or lactating, you should avoid taking Maca.
Regular Exercise: Keeping your body active is vital not only for weight loss but for general health and well being. It generates energy and keeps you regular. Now we are not talking about hours in the gym or jogging or running for kilometres, but some simple exercises that are easy to do and won’t eat into your budget. For example try these:
Go for a 30-60 minute walk every day preferably somewhere serene like along the beach, in a forest or rainforest, or a park where you can be in touch with nature’s healing powers (grounding). If you can, combine your walk with some grounding to the earth’s healing energy by walking barefoot on the sand, grass, dirt, or even concrete (not asphalt) as it is conductive of the earth’s energy. “Grounding” studies are showing some amazing results in pain relief and mood levels of subjects participating in “grounding” exercise.
Simple Abdominal Exercise
This is a VERY simple exercise that you can do anytime, anywhere to help get a flatter stomach over time. This specific exercise does NOT increase fat burning, but it CAN help to flatten your stomach by strengthening your deeper abdominal muscles and hence “pulling in” a lazy stomach (beer belly).
This simple exercise is called ab-vacuums and can be done anytime, anywhere, on the train, on the bus, driving to work, during your lunch break, even while watching television.
You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor. I prefer them seated or standing.
The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time.
Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several of these 10-20 second holds, perhaps 5-10x if you have enough time while in the car. But even just repeating 3-4x every time you’re driving somewhere can really add up over time and give you the benefit of a flatter belly!
Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) and they even help to strengthen your core and support a healthy back!
Other Types of Exercise
Did you know that simple exercises like calf muscle lifts can also help you lose abdominal and thigh fat? Any type of exercise no matter help simple, with help you burn fat but resistance training is best of all. Resistance training involves maximum resistance in short routines. 10-15 repetitions with maximum weight resistance on different muscle groups will actually produce better and faster results than an hour long aerobics or “boot camp” circuit.
The key is recovery time for the muscles to repair and prepare for the next session. Each muscle group should have a 10-day recovery period to allow the muscle to repair and prepare. This doesn’t mean you only exercise every 10 days, you just work different muscle groups on different days and give the whole body two days rest in between each workout session.