3 Essential steps for Weight Loss

1. 3 Essential steps for weight loss Change your diet When you plan your meals with a great variety of fruits, vegetables, beans and whole grains, weight loss comes easily. Choosing a whole food plant based diet automatically eliminates the foods that are high in fat and that are lacking fiber (animal products) and replaces them with foods that are low in fat and packed with fiber. Along with weight loss, other health improvements come with the low fat vegan diet, such as lowering your levels of cholesterol, blood sugar and blood pressure. This way of eating is not only a detox diet, it is a lifestyle that should be taught to everyone. Try it for 3 weeks and see the results. Just eating fiber-rich food will permit weight loss. How to do it: 1. Choose foods that come from plants. 2. Avoid all animal products (meat, poultry, fish, eggs and dairy). 3. Avoid saturated fat (coconut oil, palm oil). 4. Keep your intake of vegetable oils to a minimum. 5. Focus on your new food groups: Beans Aim for 3 servings of legumes daily. 1 serving is ¼ cup of hummus or bean dip, ½ cup of cooked beans, tofu or tempeh, 1 cup of soy milk or 1 cup of sprouted lentils. Beans, lentils, chickpeas, peas and soy are all good. Whole grains You should get at least 3 servings coming from whole grains per day. A serving is ½ cup of cooked grains like brown rice, millet, bulgur, oatmeal, barley, pasta, buckwheat or quinoa, 1 tortilla slice, ½ bagel or 3 cups popped popcorn.

2. Vegetables You should have 5 servings of vegetables per day, including 1 serving of cruciferous, 2 servings of greens and 2 servings of other vegetables. A serving is the equivalent of ½ cup raw or 1 cup cooked veggies. Fruit Eat 4 servings of fruit per day. A serving is 1 cup chopped fruit or ¼ cup dried fruit. Aim for low-calorie fruit like oranges, grapefruit, mangoes, kiwis and peaches. Make sure to include ½ cup of berries in your daily diet, for their high content in antioxidants. Nuts and seeds Get your healthy fats from a ¼ cup of nuts or seeds, or 2 tablespoons of nut or seed butter. Make sure to also get 1 tablespoon of ground flax seeds per day. Add it to your smoothie or cereal. Exercise You should do at least 45 minutes of any type of high intensity activities daily, like jogging, step aerobics, hockey, basketball, bicycling uphill, circuit weight training, jumping rope, jumping jacks, cross-country skiing, etc. You can find various high intensity workout videos on YouTube. Visit Fitness Blender’s channel, they are free and very good for rapid weight loss. Try their 5-day weight loss challenge or their over- an-hour weight loss videos. You will be able to see a complete body transformation if you give your 100%.

3. Detox and colon cleanse Any weight loss program or detox diet should start with a thorough colon cleanse. Over the years, toxic waste accumulates in the colon and slows the digestive process. The consequences of constipation include the reabsorption of toxins in the colon because of stagnant stool. These toxins re- enter the system and intoxicate the body, causing weight gain and cellulite. Cleansing the colon is the best natural way to rid the body of toxic build-up, and to allow proper digestion of nutrients. A 7 day detox and colon cleanse is also the best natural treatment to eliminate other digestive issues such as bloating, gas, abdominal pain, IBS and diarrhea, kill parasites and candida, or to heal food allergies. A complete body cleanse is an essential step to have a slim body fast.