| The first thing to do to help you lose weight is to increase the amount of protein in your diet.
Most of us need to eat two to three times more protein than we are eating now. Eat at least
one gram of lean protein per pound of body weight. Twenty grams of protein is
about the size of a deck of cards and is considered to be one serving. A 140 pound person needs about seven
servings of protein. Protein burns fat and keeps you from losing muscle mass.
Protein will increase your metabolic rate.
The second thing to do is to increase the amount of fiber in your diet. Fiber makes you feel full and helps to keep you satisfied. Fiber also burns fat. You need at least 30 grams of fiber a day. You can add fiber by eating salads (10 grams of fiber) at every meal. Add fruits and vegetables to your daily meals. A medium size apple has about 4 grams of fiber. A medium baked sweet potato with the skin is about 4.8 grams of fiber. A whole wheat English muffin has about 4.4 grams of fiber. Fiber supplements can reduce the number of calories you absorb. Remember to increase your water intake with fiber supplements. Most supplements will tell you on the package how much water to consume. Be sure to choose a fiber supplement without added sugar. Psyllium husks are available without sugar. Fiber is always part of a healthy diet plan. And last, you need to eliminate the simple carbohydrates from your diet. Get rid of white pasta, white bread, candy, sugar, junk foods, soda, cookies, and chips. Replace these foods with high fiber and protein rich foods. Eat beans, whole grains, vegetables and fruits. Doing these three things and nothing else will jump start your weight loss. You will be pleasantly surprised at how much weight you can lose by seriously following these steps. Let these three steps be the start of your weight loss program. This is not the Atkins diet. You still eat plenty of complex carbohydrates and replace the fat with lean protein and fiber rich foods. Return to The Center For Weight Loss
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