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My friend welcome my name is Dr. malik imran. I'm so excited for today because we're deep dive into the best weight loss and diet plan for women for you as a busy mom a working mom if you're a woman out there who wants to lose weight and you've been frustrated with restrictive diets you want to figure out exactly what to eat and when this is for you in fact we're here in the kitchen we're cover all of the best weight loss foods I'm show you some exact meals and I'm give you our free fit mom jump start series that's going to give you a downloadable diet plan you can follow this week all that's in this is more in-depth than some of these top 5 quick tips and stuff you see online quite frankly little tips like don't eat sugar stop doing this like those don't work you really are here for the specific solution so I promise is when you stick with me in this and you're have actionable ideas this week on meals to make foods to buy how to make this stuff simple sustainable and affordable you for you and your family now you're learn a ton get out your pen and paper take some notes and let's dive on it okay so get into this on the best weight loss diet and diet plan for women what we need to do is really start to talk about a couple things one the foods which food you should be eating we're also talk talk about number two when you should be eating these foods and number three what are the portion rules that we should follow so we can control our calories so the first thing before we get into all that I need to say this as the foundational guiding principle if your weight loss diet plan is not simple and sustainable it's not an option for you there are so many ways you can lose weight you can basically eat no calories go on a fasting cut out all carbs and you will drop weight but will you keep that weight off and are you building the habits along the way that's help you stay on a sustainable path that's quite frankly we do not like restricted diets of the fit mother project and other brand the fit father project all the amazing case studies and before-and-after you read here in this article were created by women who are eating some carbs that they enjoy they're having balanced healthy meals and they're enjoying their life while losing weight we believe that's really important so to get into the beginning of this article what I want to talk about is to help you think about food in four main categories proteins healthy carbs
healthy fats and veggies these are the four categories of foods that we need to figure out what are your main foods in each of these categories and how do we start to combine these two perfect weight loss meals so let's look at proteins I have a variety of different protein sources here on the right here I have things like grass-fed ground beef I have things like tinned sardines as some of the meals I'm going to show you we have vegetarian options we have a chickpea based burger here we have pasture-raised eggs we have some plant-based protein powder nuts and seeds so there's lots of good options on the protein so I want you to think right now of this lists of protein that we have here on the right of the screen what are some of your go-to proteins I want you to identify these proteins that you love because what we're do in the next steps in this article is we're prepare these things in bulk so you have them throughout the week so what are your go-to proteins the next category we need to define is what are your go-to props when it comes to weight loss carbs are not the enemy the wrong kinds of carbs crap sugars processed carbs are not good for you we want to cut those out but that does not mean you have to remove entirely from your diet you can lose weight while still eating carbs so we have some great options here right we have sweet potatoes we have some organic strawberries
I've made some brown rice in bulk we have different nuts seeds we even have bread a sprouted Ezekiel bread that's organic it's amazing it can totally work in your diet in fact we have women in our fit mile or 30x program who eats sandwiches every day and still lose over 50 pounds and in the best shape of their life and their 30s 40s 50 60 s carps can sing your plan we're explain the portion rules in just a bit but what are some of your go-to carbs that you love again here's to get your mind jogging on some options between whether their fruits different kinds of sprouted grains potentially you know things you're cook in bulk for you and your family here are some great options we also wanted to find what our healthy fats are and healthy fats are amazing because they keep us full they reduce inflammation they help our bodies burn fat in some cases now I have a couple of healthy fat sources here I really love nuts and seeds so I have some nuts and seeds here extra virgin olive oil avocados over here even some of the healthy fats and pasture-raised eggs and once you start thinking about what are your three go-to healthy fats what are healthy fats you really enjoy is it cooking with a some olive oil is it the avocado is it macadamia nuts or almonds these are really things we need to really get defined and clear on and then the final category are veggies what are some green veggies that you absolutely love for me broccoli I love other kinds of things like zucchinis I love my avocado I love spring mix and salad mix I love some kale and Swiss chard we need to define what your three go-to veggies are and again here are some options on the side of some of the best healthiest foods and I hope you're really going through this video and writing these things down because that's going to make this very actionable because the next step is defining how do we create a meal that is perfectly portioned for weight loss because ultimately weight loss as a by-product needs to have you burning more calories in you're consuming every day that means we're getting your body more active and we're scaling back on the amount of food you're eating and we're increasing the quality of the food that you're eating and so you could go out there and certainly count calories but we found a way that's a lot more simple it's called building what we call perfect plates and here's a picture of what a perfect plate looks like and it's very simple half of your plate is filled with any of those go-to veggies you love a quarter is filled with some of your go-to proteins some healthy carbs and you have some healthy fats sprinkled on in there this is the perfect plate framework in is foundational if you make plates two to three times per day that look like this you will start losing weight period because you're getting the fiber the healthy proteins the carbs its portion controlled and you don't need to count the calories we have built thousands and I literally mean thousands of different kinds of perfect plates over at the fit mother project and fit father project most perfect plates have anywhere from 350 to at most around 600 calories so let's say you're an average woman out there looking to lose weight you might want to be on a target of eating somewhere around 2,000 to 2,500 calories per day if you have three perfect plates per day and they're each six on our calories you're already under the 2,000 calories per day mark you're be losing weight so I just want to show you that that this perfect plate strategy is a way that you can lose weight without actually counting the calories because you're eating high quality go-to foods and there are portions in fact here are two perfect plates I prepared one that this first one is an omnivore perfect plate so it's not strictly vegetarian but here we got a bunch of greens I got some zucchini I got some avocado and I have a mix here with some healthy fats we have some olive oil mixed in with the black beans and obviously we have a pasture aged organic chicken breast so this is simple right I baked a bunch of chicken in bulk I took some salsa some olive oil and a little bit of the black beans and I mixed that in I cut up an avocado and I had some zucchini on the side so this fits our perfect plate meal and this took me literally after I prepared it and I'll explain a little bit of a meal prepping in this video like two minutes to slap together and it's a great meal at the same time if you're not eating animal protein your diet right now this is a vegetarian perfect plate it has a bunch of spring mix with a little bit of extra virgin olive oil we have a chickpea based burger we have a little bit of black rice and a bunch of hummus for some healthy fats another perfect plate right we got the protein the carbs the veggies and we're spicing it up with the healthy fats from the hummus so these can be simple it doesn't need to be some elaborate thing in fact some of your go-to proteins if you're like man you know I'm on the go all the time I'm working I'm busy you can get a tin of sardines or a tin of wild canned salmon and you could put that on the side with some nuts and seeds or a salad these perfect plates are very easy to make and they're the foundation so that almost begs the question right once we know what our go-to foods are once we know how to build perfect plates when should I be eating food and what's a real timing schedule and not enough people talked about this there are so many different kinds of meal timing schedules at work
I'm give you two examples as like the prime main ones that we see women be successful on but the main thing is we're going through these two schedule setups is which one do you think is work best for you we want to find a meal timing schedule set up that fits your life so if you're a person who loves breakfast you should probably be having a meal timing setup schedule that hat includes some kind of breakfast if you're not hungry in the morning you can do something like intermittent fasting that we're show you so the first meal timing setup schedule that works really well for a lot of women we call it the four by four meal plan and what that means is you're be making a perfect plate roughly every four hours so that's four meals per day every four hours so breakfast perfect plates some time around eight lunch at noon a mini meal snack around three and then another perfect plate for dinner around seven or eight so again eight noon three 7:30 8:00 so it's not perfectly four hours but you get the idea this works really well because each perfect plate keeps you full gives your body the nutrients it needs super enjoyable and you don't need to be packing six small meals per day lugging around coolers and gallons of water to like some bodybuilders do to lose weight it's totally not necessary so this is a really good meal timing schedule and maybe it'll work for you what we like to do in the morning for women who are super busy and on the go is make that first perfect plate a shake actually you don't even need to make anything in the morning you throw some quality protein powder with some chia seeds some hemp seeds some organic almond milk in here and you can make a shake that's amazing that's only maybe like 350 calories help your body burn fat keep you full until lunch and it takes like 10 minutes to make so if you're a woman on the go we highly recommend this and inside our free three-day fit mom weight-loss jumpstart series that's linked below we give you the actual shake recipes and all the recipes for these perfect plates that we have here in this video so those are available for you we'll send that straight your email links are below so the first meal timing setup we have four by four if you are not a breakfast person or you enjoy intermittent fasting it's another great way to do it what we're basically going to do is just remove that first meal skip skip that breakfast skip that shake we're start our first meal at around noon then we're have snack around 3:30 and we're have dinner around 7:00 or 8:00 and that is also very beneficial and effective for weight loss so to recap what we covered so far in step number one we defined your go-to healthy foods you love in the categories of proteins healthy carbs healthy fats and veggies and then in step number two we looked at the perfect plate structure which is the simple way to control your portions and calories by doing half of your plate is veggies 1/4 protein 1/4 healthy carbs and the fats are sprinkled in and then step number 3 we looked at your meal timing setup and you were really look at whether you're be more of a 4 by 4 type of schedule person or more intermittent fasting now we're get into some of the more nuanced finer topics because that stuff is the foundation of the best weight loss diet plan for women we also need to talk about hydration because yes foods and timing is important we got to make sure that we're getting the right fluids in your body that are keeping you energized helping all those metabolic processes a water and hydration is super important so the first thing we need to do is define what your water intake is and so we like to do for women here at the fit mother Project is we take your body weight in pounds and we divide that by 2 and then we add 32 to that number so let's say you're 200 pounds we divide that by 2 that's a hundred and then we add 32 that's a hundred and thirty-two that's the number of ounces of water and then slightly over a gallon for a 200-pound woman and this is a lot of water and where we're trying to lose weight we want to intentionally drink more water than we even think we need why first off water helps us stay full when our stomach has water in it we don't we're not as hungry all the time the worst thing that can happen when you're on a diet is you're starving and then you have cravings and you're fall off track that's not we want so water helps with that but water also just helps you feel energetic a lot of women who experience headaches and energy dips are actually just dehydrated during the day so we're fix that and the first thing we're going to do on one amazing weight loss in health habit is first thing in the morning when you wake up we're get
you around 20 to 32 ounces of water so i
like to get a nice a jar like this and
get around a pinch of some pink
Himalayan sea salt and I want you to
drink around twenty to thirty two ounces
of water first thing in the morning
because you've been dehydrated while
you're sleeping throughout the night and
your body needs the water to kick-start
everything and why the salt we're
supposed to avoid salt right well
no with pink Himalayan sea salt it has
around 83 different trace minerals that
our bodies need that we do not get from
food so this is a rehydration bomb first
thing the morning that gets everything
going and just doing this habit alone
it's give you more energy in the
morning your body's just feel
better get water first thing you can
still have your coffee if you're a
coffee to have a person but get the
water in first slam it first thing in
the morning really really great habit
then we're want to drink water
throughout the day and practically
speaking you're busy I'm busy we know
that often times we just forget to drink
water because we're going throughout our
days doing stuff the best tip is to get
some kind of water bottle so I obviously
brought a lot of these out for the
purposes video but you get a
high-quality water bottle that is not
made of plastic so all these are safe
they don't have any of the BPA and the
hormone disruptors get a high quality
Waddle even a mason jar works
ideally 32 ounces and I want you to know
how many of these you need to drink per
day so for most women is probably three
to four of these minimum probably four
maybe even four to five if you're
looking to lose weight so you get your
first one in the morning and then
between your first brew between
breakfast and lunch you drink your next
one between lunch and your staff noon
snack you drink the next one and right
up to dinner you drink your next one so
that's how you're hit your water
intake I promise you this probably
thousands of women lose weight if you do
not have a water bottle you carry with
you at all times
you're forget you're just not
drink enough water so another
little pro tip enhancer is if you can
actually brew some tea in the morning so
I brew some organic green tea here this
is great for fat loss as a light amount
of caffeine that keeps you energized
helps your metabolism I mean you can
brew a whole batch of green tea in the
morning and drink it throughout the day
it's an amazing weight loss habit what
you don't want to do is drink pretty
much anything other than water tea and
coffee we call it WTC those are your
drinks if you're doing juices or you
know Starbucks and stuff like that there
is so much hidden sugar in this in fact
I like to show this image here these are
some of the amount of sugar in different
Starbucks drinks that women just do not
realize and they actually put this on a
doughnut rating scale to show you how
many donuts of sugar each of these
drinks is equivalent it's absolutely
crazy you bet almost be better off
drinking a coke and having any of these
you know really festive drinks so we
want to get you water
coffee black coffee and tea throughout
the day hit your water target that's
really help with your weight loss
and help you
amazing and on that note we also need to
talk about sleep we can't really talk
about a weight loss diet plan if your
body's not sleeping well and what this
means is I need you to make sure that
you're having at least seven quality
hours of sleep per night and they know
that's challenging and if you feel like
sleep is a weak area for you one of the
best things you can do in addition to
cleaning up your nutrition your
hydration is getting your sleep on point
because here's what happens and what the
research shows if you're in a sleep
deprived State when you're trying to
lose weight your body loses muscle and
not fat and it's actually more resistant
to losing fat so you're really just
pushing a ball uphill and your efforts
are really not that effective if your
body's in sleep deprived states so let's
get you sleeping better that is one of
the best things you can do for weight
loss and all the women that join us in
our fit mom jump start and eventually in
our Fit mile or 30 X program we get you
sleeping right from day one and that
skyrockets your energy so you have
energy to exercise and get your
metabolism functioning better so the
carbs you do eat don't just get stored
as fat what happens is when we're
sleep-deprived our body gets insulin
resistant and so when we do eat
carbohydrates insulline floating around a
lot longer than this should and our body
stops burning fat so this is the worst
case scenario want to be insulin
sensitive and sleep is essential for
that now other things when it comes to
the best weight loss diet playing say no
we're getting into some of the finer
nuances here and you have the
foundations and again in that free film
jumpstart we go deeper into this we need
to talk about how important the right
kinds of supplements are for you as a
woman in losing weight and believe it or
not the best supplements for weight loss
are not ones that are actually marketed
as weight loss supplements not like the
fat burner thermo burner 9000 and all
that crap what really does work when it
comes to weight loss supplements for
women is number one a quality probiotic
supplement the research on probiotics
these are the good gut bacteria is
profound as it relates to weight loss in
fact when we get people who are
overweight to get the right kinds of gut
bacteria and probiotics into their
bodies they almost start losing weight
automatically you can actually do what's
called a fecal transplant warning this a
little gross but they take poop from
lean people and they trans they actually
put the poop into the colon of
overweight people those overweight
people start losing weight automatically
the gut bacteria is so important for
helping us metabolize our foods our
immune system is centralized in our gut
all the neurotransmitters we produce a
lot of those are made in the gut so
getting a quality probiotic will throw
some links below
is part of our Fit mullet project core
supplement stack for health and weight
loss vitamin d3 is the second supplement
amazingly effective for hormone
regulation for your immune system and
just for overall functioning it is a
core supplement ideally getting some
sunlight - every day would be a good
idea some high quality fish oil and the
other thing I would say is a turmeric or
curcumir supplement to reduce some
inflammation this is the core supplement
stack for women and then you can also
include some green tea and stuff like
that for fat loss so I hope you're
beginning to see that when it comes to
weight loss nutrition the best weight
loss diet plan for women a lot of this
stuff is about habits and structures.......
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