1st Month
Track what you eat.
Try to count calories.
Reduce calories by 5%.
Try to elluminate 5% fat.
Add 5% more protein.
2nd Month
Swap high fat protein with lean protein swap
Red mear -> chicken,fish.
Eat more vegitables (beans etc..).
Reduce 10 % calories.
Reduce 10 % fat from forward.
3 to 6 Months
Avoid fast foods.
Reduce sugar intake by 25 %.
Try to take less than 1 table spoon or 6grams of salt which is same as 2300mg of sodium
For successfull weight loss paln Do not panic samll changes/day.
Super-key health tips
Eat Less (sugar,salt,bread,rice,packed foods).
more(fish,bean,chicken,vegitable).
Minimize resturant foods.
Avoid fast food.
Typical 2000 kal plan.
2000 calories for per day
6 ounce (180 grams) Grains [Rice,wheat,etc..].
Two Cups of vegitables .
Two Cups of fruits.
Three cups dairy(milk,chease,yogurt etc...)
10 ounce (300grams) see food per week.
6 teaspoon Oil/day.
1 teaspoon salt/day.
1 teaspoon sugar/day.
30 Mins Ab-Exercise daily...
Great workout paln
squads.
Lunges.
Split Squads.
Burpes.
Push ups(Decline).
Sit Ups.
Planks.
Pull ups(if Available).
5 Good Resolutions
Will try to work out more.
Will try to reduce eating junk food.
Will try to reduce eating at restaurants.
Will try to eat more healthy food like fruits and vegitables.
Will try to eat more healthy food like fruits and vegitables.
9 Healthy habits
Sleep 8 hours.
Eat at regular intervals.
Eat more fiber.
Reduce fructose.
10 ounce (300grams) see food per week.
Reduce sugar intake.
Reduce stress.
Avoid soda
Excercise.
Excercise.
9 Purple fruit and vegetables
Raisins(Dry grapes).
Red Onions.
Red grapes.
Passion fruit.
Beetroot.
Egg plant.
Figs.
Plums.
cherry
