Prioritize a balanced diet rich in fruits, vegetables, and lean protein. Reduce saturated and trans fats, as well as simple sugars. Aim for a calorie deficit of 500-750 calories daily for gradual, sustainable weight loss.
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Exercise Recommendations
Include at least 150 minutes of moderate-intensity aerobic exercise weekly, such as brisk walking or cycling. Supplement this with strength training twice a week, targeting all major muscle groups. Consistency is key!
Sample Weekly Meal Plan (Adjust to Your Calorie Needs)
| Monday | Oatmeal with berries and nuts | Grilled chicken salad with mixed greens | Baked salmon with roasted vegetables |
| Tuesday | Greek yogurt with fruit | Lentil soup with whole-wheat bread | Lean ground beef stir-fry with brown rice |
| Wednesday | Scrambled eggs with spinach | Turkey breast sandwich on whole-wheat bread | Chicken breast with quinoa and steamed broccoli |
| Thursday | Smoothie with protein powder and fruit | Tuna salad with avocado | Vegetarian chili with cornbread |
| Friday | Whole-wheat toast with avocado | Leftovers from dinner | Pork tenderloin with sweet potato and green beans |
Hydration and Monitoring
Drink plenty of water throughout the day. Track your food intake and exercise using a journal or app. Regular monitoring helps you stay accountable and adjust your plan as needed. Consult your doctor for personalized advice and potential medication interactions before starting any weight loss program.
