Best weight loss diet - Best workout for fat burn
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Updated: May 12,2023





The 7-Day Diet Plan for Weight Loss. If there's a breakfast burrito and chips and guac included, you know it's going to be good. Eliza Savage, MS, RD, CDN, RYT manages mid and upper-funnel content on Shape. She is a registered dietitian, a registered yoga teacher, and a published author. Updated on April 10, 2023. In This Article. In This Article. Photo: Elena Veselova/Shutterstock. Just in case you need to hear this: You don't need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn't the end-all, be-all of determining your health. Feeling good about your body and taking care of your body is the goal — and that can look like a lot of different things. But if you want to make some healthy changes to your diet or if you want to lose some weight, committing to a healthy eating plan can help. To help you get started, Cheryl Forberg, R.D. and Eliza Savage, R.D., designed this 7-day diet plan for weight loss. With this easy-to-follow plan, you're sure to feel refreshed, healthy, and strong, and lose weight (if you want to!) in no time. 7-Day Menu for Weight Loss. This is not a restrictive meal plan: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of macronutrients with 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water. And to accelerate weight loss and build a healthy and strong body, make sure you're getting the recommended amount of physical activity from the Centers for Disease Control and Prevention (that's 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity, FYI). Day 1. Breakfast: 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries. Snack: 1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberries. Lunch: Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon vinaigrette. Snack: 2 tablespoons hummus and 6 baby carrots. Dinner: 4 ounces grilled salmon 1 cup wild rice with 1 tablespoon slivered toasted almonds 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan 1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnuts. Day 2. Breakfast: 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk 1 cup blueberries. Snack: 1/2 cup low-fat ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans. Lunch: Quesadilla made with two small corn tortillas, 1/2 cup low-sodium black beans (rinsed), and 3 tablespoons low-fat jack cheese 1/2 cup diced watermelon. Snack: 1/2 cup low-fat cottage cheese with 1/2 cup salsa. Dinner: 1 turkey burger 3/4 cup roasted cauliflower and broccoli florets 3/4 cup brown rice 1 cup spinach salad with 1 tablespoon balsamic vinaigrette. Day 3. Breakfast: Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each black beans, diced onion, diced mushrooms, and salsa. Snack: 1/2 cup plain greek yogurt with 1 sliced apple and 1 tablespoon chopped walnuts. Lunch: Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded cheddar, and 1 tablespoon low-fat Caesar dressing 1 medium nectarine. Snack: 1 low-fat mozzarella string cheese stick 1 medium orange. Dinner: 4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic 1 medium artichoke, steamed 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon honey mustard dressing. Day 4. Breakfast: Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 banana, sliced 1 wedge canteloupe. Snack: Yogurt parfait made with 1 cup plain greek yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons slivered almonds. Lunch: Wrap made with 4 ounces thinly sliced lean roast beef, one 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard 1/2 cup black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing. Snack: Baby carrots with 2 tablespoons guacamole. Dinner: 4 ounces grilled halibut 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette 1/2 cup plain greek yogurt, 1 tablespoon chopped pecans and dash cinnamon. Day 5. Breakfast: Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro 1 cup mixed melon. Snack: 2 tablespoons nut butter 1 medium apple. Lunch: Turkey burger or veggie burger Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon vinaigrette dressing. Snack: 1 low-fat mozzarella string cheese stick 1 cup red grapes. Dinner: 5 ounces grilled wild salmon 1/2 cup brown or wild rice 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing 1 sliced pear. Day 6. Breakfast: Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries. Snack: 1/2 cup greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear. Lunch: 4 ounces sliced turkey breast Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon vinaigrette dressing 1 medium orange. Snack: Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup greek yogurt, and 1/4 cup sliced strawberries, handful spinach, ice. Dinner: 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan 1 cup steamed green beans with 1 tablespoon slivered almonds. Day 7. Breakfast: 1 whole-grain toaster waffle with 2 tablespoons nut butter 3/4 cup berries. Snack: 1/4 cup low-fat cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds. Lunch: Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons vinaigrette 1 apple. Snack: 1/4 cup plain Greek yogurt with 1 tablespoon ground flaxseed and 1/4 cup blueberries. Dinner: 4 ounces lean pork tenderloin cut into bite-sized pieces stir-fried with onions, garlic, broccoli, and bell pepper 1/2 cup brown rice 5 medium tomato slices topped with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar. How to Meal Prep for the Week. Shop for all the ingredients you’ll need in advance using our handy shopping list. Grill all the chicken breasts at once, and store them in a sealed container in the refrigerator until ready to use. Turn your steel-cut oats into easy overnight oats by preparing them the night before and storing them in the fridge. Serve cold or warm in the microwave before eating. Cook the couscous, bulgur, and rice ahead of time, store them in the refrigerator, and reheat them when ready to use. Chop vegetables and make salads early in the day for quick and easy dinner prep. Cut up melons and fruits the night before, store them in an air-tight container, and refrigerate. Chop and slice proteins in advance to make the salad and stir fry prep faster and easier. 7-Day Shopping List. To really simplify this satisfying menu, here is a shopping list with all of the ingredients you'll need to make every meal and snack on this list. Shopping list. Meat and Fish. 3 chicken breasts (4 ounces each) 2 fillets salmon (4-5 ounces each) 2 turkey burgers (or veggie burgers) 4 ounces shrimp 4 ounces halibut 4 ounces red snapper 4 ounces lean pork tenderloin 4 ounces thinly sliced lean roast beef 3 ounces sliced lean ham 4 ounces sliced turkey breast. Other Protein. 18 Eggs (or equivalent in egg whites) 1 small can low-sodium black beans 1 small can garbanzo beans 1 small can of cooked lentils 2 tablespoons hummus. Fruit. 1 pint blueberries 1 quart strawberries 1/2 cantaloupe 1 pint raspberries 1/4 cup fresh cherries 1/2 cup watermelon 1 medium nectarine 3 apples 2 medium oranges 2 pears 1 cup red grapes 1 banana 1 lemon (for juice) 1 tablespoon dried cranberries 1-1/4 cups cherry tomatoes. Vegetables. 1 medium yellow onion 1 zucchini 1 large bell pepper 1 bag baby carrots 5 cups baby spinach 1 container fresh salsa 3/4 cup cauliflower 1 cup broccoli florets 1 cup fresh mushrooms 2 cups chopped romaine 2 cups mixed baby greens 1/2 cup chopped celery 1 garlic clove 2 cups green beans 1 cup arugula 1 medium artichoke 1 avocado 1/4 cup shredded lettuce 3 medium tomatoes 1 cucumber 1 cup spaghetti squash 1 small ginger root. Milk and Dairy. 6 teaspoons grated Parmesan 1/2 gallon skim milk large container low-fat greek yogurt 5 tablespoons shredded low-fat cheddar 2 tablespoons part-skim shredded mozzarella 1 cup ricotta 1 cup cottage cheese 1 tablespoon low-fat jack cheese 2 mozzarella string cheese sticks. Condiments and Dressings. 1 small bottle olive oil 1 bottle low-fat vinaigrette (or homemade) 3 tablespoons balsamic vinegar 1 bottle low-fat Caesar dressing* 1 tablespoon fat-free honey mustard dressing* 1 tablespoon light soy sauce 1 tablespoon rice wine vinegar 1 teaspoon horseradish 1 teaspoon dijon mustard * Note: You can substitute a simple vinaigrette for any of the recommended prepared dressings if you prefer. Herbs, Nuts, Butters, Spreads. 2 teaspoons fresh basil 4 teaspoon fresh cilantro 2 teaspoons pesto 1 teaspoon fresh thyme 3 tablespoons slivered almonds 3 tablespoons walnuts 2 tablespoons pecans 1 jar unsweetened nut butter (peanut or almond) 2 tablespoons ground flaxseed Dash of cinnamon 1/2 teaspoon no-sodium seasoning. Bread and Grains. 1 slice whole grain bread 2 corn tortillas 1 whole grain English muffin 2 6-inch whole wheat tortillas 1 whole-grain toaster waffle 1/2 cup bulgur 1 cup wild rice 2 cups brown rice 1/2 cup whole wheat couscous 1/2 cup steel cut oatmeal. Alternatives for Vegetarians and Those With Dietary Restrictions. While many of the meals on this list include meat and fish proteins, these dishes can be easily become vegetarian-friendly with substitutes like tofu, beans, veggie burgers, and other plant-based options. Replace skim milk with almond, soy, or oat milk if you have lactose intolerance, and stick with hard cheeses like Swiss, Parmesan, and cheddar. Those with gluten sensitivity can replace wheat grains with quinoa or millet, and use gluten-free bread and crackers in place of wheat bread tortillas.


4 Effective Workout Strategies for Reducing Body Fat. When it comes to people’s top goals for improving body composition, fat loss often takes the cake. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. That’s because you can’t necessarily target fat loss in one specific area — say, just your arms or belly. You have to work to reduce fat all over. And that comes down to one main principle: calorie deficiency. “To lose fat, you have to create a calorie deficit,” says Jamie Costello, VP, Sales & Fitness at Pritikin Longevity + Spa, a top-rated weight loss resort in Miami. In other words, you have to burn more calories than you consume. While of course diet is involved in that, Costello also emphasizes moving more — and not just in a sweat session, but also those hours between your morning alarm and your bedtime. “If people are sedentary all day — and just work out for an hour every other day — that might improve cardio, heart health, bone strength and lower the risk of injury. But when it comes to weight loss, the amount of effort [you’d need in that hour] is pretty big,” Costello explains. So, what should you be doing in those daily hours from dawn to dusk to help you drop that body fat percentage? We scoured the science and spoke to the experts. Here, four fitness must-dos to see results, plus other can’t-miss tips for finding success. 4 Workout Strategies to Lower Body Fat Percentage. 1. Start Stepping. It may seem small, familiar and just a little too easy, but it’ll make a difference: Get on your feet more often. As Costello puts it, it’s difficult to burn enough excess calories in an hour-long sweat session alone. But frequently taking breaks from your seat? That could actually make or break your daily deficit. In fact, a study found that simply standing rather than sitting for six hours a day could help a 140-pound person burn more than 50 extra calories in 24 hours. And that doesn’t involve any movement, just static standing. Imagine the calorie-crushing possibilities if you took brisk walks on the daily. 2. HIIT It Hard. Besides taking more moments to stand up, doing a more efficient workout means you’ll blast more calories and burn more fat. For that, you’ll want to turn to interval workouts, says Costello. Metabolic conditioning (aka metcon) workouts place a high-demand on the body by testing its different energy systems. “Once you influence your metabolic burn rate, it stays up even during rest intervals. That gives you a much more efficient fuel burn, without feeling like you overdid it,” says Costello. He suggests sticking with metcon workouts of about 30 minutes and HIIT workouts (in which you work at an even higher intensity) for about 15 minutes. Aim to do these every other day, or take two to three days of rest between each, so your body can properly recover, Costello says. “As you get in better shape, you’ll see that you burn more calories week after week, because you don’t get as exhausted,” Costello explains. That’ll also help you reach the caloric deficit you need for weight and fat loss. 3. Add Some Resistance. Beyond sweat-inducing intervals, another way to increase your fat-burning and muscle-building potential is resistance training. “Strength training is indispensable, because it’s the only thing that preserves muscle tissue over time,” says Brad Schoenfeld, PhD, CSCS, assistant professor of exercise science at Lehman College in Bronx, NY. “Cardio can burn more calories, but it doesn’t do much to prevent muscle loss.” And you’ll want more muscle to burn more daily calories. Science backs up this need to lift weights for weight loss. A study involving about 250 individuals in their 60s pitted cardio workouts against strength sessions. The researchers found that while you need both, resistance work wins out in terms of losing fat without losing muscle. “If you want to preserve muscle during weight loss, you need to stimulate it with a progressive resistance training program,” says Kristen Beavers, assistant professor of health and exercise science at Wake Forest University and lead author on the study. (She notes these results most likely apply to younger people, too.) So if you want to build muscle that staves off weight loss, you can’t turn to walking or running alone. Another benefit of strength training: It preps your muscles to push even harder during tough interval sessions, says Costello. “When you improve your muscles’ metabolic conditioning — so think of building lean muscles — you’re building the capacity to go faster,” he says. While lots of people place emphasis on how this helps you burn more calories at rest, Costello says it also lets you push yourself in your next workout. Aka the more you strength train, the harder you work in your next workout, and the more calories you burn overall. Hello, calorie deficit, weight loss and body fat reduction. To effectively implement strength training into your schedule, Shoenfeld suggests continuously changing up your routine and adding more resistance to see weight loss and muscle gain. “You have to lift at a high level of effort and challenge your muscles on a consistent basis,” he says. Shoenfeld suggests focusing on total-body, compound movements that work multiple muscles at once, which will also up the calorie burn. Aim for at least three days a week for these workouts, he says. As for choosing a weight (if you’re upping it from bodyweight), mimic the protocol of the Wake Forest study, opting for 70% of your one-rep maximum and readjusting as you get stronger. 4. Focus on Burning Calories, Not Necessarily Fat. No matter which workouts you choose, keep in mind, if you want to burn fat, you don’t necessarily need to work in the fat-burning energy system. If you’ve ever stepped on a cardio machine (an elliptical, in particular), you may have noticed the meter on the dashboard illustrating your training zone (say, warm-up, fat-burn, cardio and peak heart rate). Fat-burn is on the lower end of the effort scale — we burn fat even while sleeping, Costello explains — therefore, it’s not necessarily the ideal training zone for fat loss. “People mistakenly think that if their goal is to lose fat, then they should train in this fat-burning zone,” Costello says. “The problem is, you’re still not burning very much. It’s your total caloric expenditure that’s most important — not the type of fuel source you’re using at any given time.” That means, if you opt for high-intensity interval training level, then you’re burning more energy overall — even if less of that energy comes from fat as the fuel. Don’t Forget What’s on Your Plate. As mentioned earlier, to lose fat (and weight) you need a calorie deficiency — therefore, it’s also time to address your eating habits. “The least important thing you should be considering [in terms of exercise for fat loss] is where the fuel source is coming from. But the opposite is true when you’re eating — you need to think about where your calories are coming from,” Costello says. Instead of strict calorie counting, Costello recommends focusing on less calorie-dense foods, meaning those that will fill you up thanks to fiber and water, more so than empty calories. You probably guessed this means lots of veggies — as in at least half your plate — plus, fruits and legumes. Schoenfeld also mentions the importance of protein. “Make sure you have adequate protein intake, as it’s well documented that it helps maintain lean body mass,” he explains. The recommended dietary allowance for protein is about 0.8 grams per kilogram bodyweight or about 46 grams for an average woman, though if you’re super active you probably need more. Sleep Also Plays a Role. Finally, to lose fat, you have to focus on catching those zzz’s. Costello says that without recovering from exercise properly (translation: getting ample sleep!), it’s tough to see results. “Sleep is a huge component to reset and reenergize so you can burn more calories the next day,” he says. “Also, recovery between workouts [is crucial]. Choose just three to four workouts a week where you really push yourself. Then have the medium-effort workouts, too. That recovery will help you push harder through the tough ones.” The Big Picture: Small Steps, Big Results. You probably know this at heart, but it’s worth mentioning. Lowering your body fat percentage doesn’t happen overnight. Or even over seven nights. Costello says, on average, losing about one to two percent body fat a month is a realistic goal. (Here are a few ways to measure your progress.) Don’t get discouraged if you’re not seeing results right away. Continue with your interval and strength training workouts, and focus on eating a clean diet and getting ample rest in between. As they say, all good things come to those who wait…and hustle to the gym. Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today. Originally published on March 5, 2018. Updated on February 1, 2022. Best weight loss diet - Best workout for fat burn



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