- Before starting any diet plan, determine your ideal weight goal to figure out how much weight you should lose.
- Don’t just guess at your healthy weight goal, run the numbers. There are apps, gadgets, and resources to help you. Check out this age, height, and weight chart.
- Calorie counting works, but you can avoid it using other less complicated methods.
- Long-term success with any diet is about ongoing changes in day-to-day eating and exercise habits.
- Is a vegetarian diet healthier? What to do about nutritional deficiencies.
- For healthy, rapid weight loss, the perfect diet may be Almased’s Bikini-Emergency-Plan. It’s easy to follow and won’t leave you hungry.
The Perfect Diet Plan: How Much Weight Should I Lose to Be Healthy?
Have you been deliberating over a new diet and scouting around for the best weight loss plan? There is no lack of information out there. Your challenge is how to sift through it all and figure out where to begin.
For starters, come up with a specific weight goal for the dream body you’ve always wanted… or wish to return to. Many of us pick a number on the scale that ‘feels’ right but what you really want is a clear-cut, realistic and healthy target.
To run the numbers, access the fitness and health calculator at Calculator.net1
Discover your healthy body mass index (BMI) first, using their BMI calculator.2 The BMI is a percentile measurement of body fat based on your weight in relation to your height. Generally, the higher the BMI, the higher the chance a person may suffer health problems from obesity, diabetes, heart disease and more. The World Health Organization (WHO) recommends a healthy BMI range as 18.25-25 for both male and female.
Then, check out the age, height and weight chart on The Ideal Weight Calculator3 page to find your ideal body weight (IBW). Currently, several formulas are used to determine IBW, and the Ideal Weight Calculator provides their results for side-to-side comparisons.
The Calorie Calculator4 can be used to estimate the number of calories you’ll need to consume each day to sustain your desired weight. The food energy converter can be used to convert between calories and other standard food energy units.
Knowing your target weight, you can establish how much weight you should lose to be healthy. Now, what do you eat for a healthy diet meal and what is the perfect diet plan to get you there? Counting your calories is the tried and true method for weight loss because whatever kind of a diet you’re on, you need to consume fewer calories than your body uses every day.
You can reasonably lose 8-10 pounds per month if you follow a pretty strict plan.5
Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, increasing the number of calories burned during your workout—or, most likely, doing both.
There are handy calorie counting apps and gadgets to make it easier.
Some apps allow you to search through various foods by category, name or nutrition info. One uses the bar-code scanner and at the end of each day, gives you a breakdown using a pie chart or a list of your daily consumption.
There are also diet plans to avoid calorie counting.
Some regimens select an entire food group and drop it from the diet altogether. For example, you might exclude all bread, or all products made with flour. Or, cutting out all added fats would undoubtedly accomplish a reduction of your caloric intake as well. Low carbohydrate diets have become popular as some strive to cut out or reduce all high-carbs or starchy foods like pasta, potatoes, and grains. But, can you imagine going the rest of your life without pasta?
Another method is to skip one whole meal every day entirely. The reasoning is that you’ll cut out about one-third of your daily calories without thinking about it. It might help with the brain drain, but it can be a hard habit to stick with. And who wants to be uncomfortable?
Fasting diet plans cut out eating food altogether – for a time. Some do liquid fasts – no chewing but drinking fruit or vegetable juices are allowed. Other fasts allow water only. Intermittent fasting involves an eating pattern that cycles between periods of eating and ‘rest' periods of fasting, and lately, this has become a popular fitness trend.
One of the healthy ways to lose weight and perhaps the best way to lose weight is to use Almased.6 Almased is a dietary supplement designed to optimize the metabolism, and help with weight loss as well overall health and wellbeing. Almased also provides the body with energy to help one focus the whole day.
According to the Centers for Disease Control and Prevention,7 success with any diet is about ongoing, long-term lifestyle changes in daily eating and exercise habits.
This is where the unique Almased formula shines.
Almased supports your metabolism and energy levels, without stimulants, keeping the metabolism active during a reduced-calorie diet. Almased will not only help you lose weight quickly and without hunger but will help you sustain your results once the diet is over and you increase your calorie intake again.
Body Weight Chart – Eating Healthy to Lose Weight
Eating healthy to lose weight can include a vegetarian diet. It appeals to many because it is a more humane and environmentally friendly way to live. But, is it healthier for you?
One recent study showed that B12 deficiency, which can ultimately cause irreversible nerve damage, is prevalent among the vegetarian population. Avoiding deficiencies may be as easy as doing your homework. Be sure to consult your physician or registered dietitian.8
It’s just as easy to be an unhealthy vegetarian as it is to be an unhealthy omnivore.
The key is in planning, and the real benefits are seen when meat and/or dairy are replaced with more fruits, vegetables, and nutritiously-dense plant-based foods.
According to the Academy of Nutrition and Dietetics, eating a vegetarian diet is associated with a lower risk of death from ischemic heart disease and chronic diseases such as high blood pressure, type 2 diabetes, and cancer.9
Vegetarians also tend to have a lower body mass index. But understand that munching on a cheese covered veggie burger with a side of greasy fries is likely to be less healthy than the grilled salmon with a fresh salad.
It’s true that good diets to lose weight are those which keep the weight off when the dieting is over. Usually, this means slow and steady wins out. And, the diet must include changing those habits which caused a heavy-set condition to begin with.
But what about those special occasions that arise, like an upcoming wedding or an exciting vacation that’s on the horizon? Use these events to motivate yourself. Check out the female weight chart and if you find that you’re not quite ready for prime-time on the beach, look for Almased’s Bikini-Emergency-Plan10 as this may be your fastest way to lose weight and sustain it, too.
Dana N. wrote about her diet experience: “I tried different diets to lose weight, but nothing worked. Once I started on the Almased Diet program, I lost 30 pounds. Now I feel free to study dance because I feel healthy and good about the way I look. I plan on incorporating Almased into my diet for the rest of my life.”11
Fast Weight Loss Tips
Part of your perfect diet plan would include foods to lose weight fast. Select foods that are rich in fiber. They are satisfying and help your body burn more fat because it takes extra effort in the digestion process to break them down. Go for the chewy, whole grain foods like brown rice, quinoa, and oatmeal. Favor other whole foods such as fruits, veggies, beans, lentils, nuts and seeds. The simple act of chewing these natural, high-fiber foods can boost your calorie burn rate by up to 30%!
It’s worth noting that a healthy diet to lose weight could include caffeinated beverages such as coffee and black and green tea. You can even punch them up with a bit of dark chocolate, just don’t load them up with sugar or cream. The caffeine can boost your metabolism by 5-8%. Although green tea doesn't have much caffeine, it contains catechins, an antioxidant which can raise resting metabolism by about 4%.
There is a healthy way to eat and lose weight quickly.
The Almased Diet is comprised of a smoothie diet program that is excellent for weight loss at an accelerated rate.
Almased is so much more than a quick fix.
Your weight, fat mass and inches all decrease sustainably, because Almased helps to burn fat and avoid the storage of new fat while retaining lean muscle mass. So, you don’t have to go hungry.
One successful dieter, Lisa T., started Almased’s-Bikini-Emergency-Plan and stated: “I wasn’t hungry at all! The second day, I woke up and measured myself… I lost an inch off my waist! The next day another inch. By the end of my first week, I lost 10 pounds and 4 inches off my waist. I’m an Almased believer and will be using this as long as they keep making it.”12
Almased helps curb hunger and cravings by supporting healthy blood sugar levels and appetite-regulating hormones like ghrelin and leptin. You can download the Figure Plan, an effective weight loss plan.
For those special occasions when pressed for time – or when solely motivated by a weight loss goal and better health, you need a plan: The Almased Bikini -Emergency-Plan is easy to follow, won’t leave you hungry, and will give you the quick and noticeable results you want.