Annette NelsonHow many times did you have “I-will-start-next-Monday” weight loss thoughts? How many times did you regret not starting on Monday, coming up with different excuses? Every time you postpone your needs and goals, you work against yourself. We offer you to get out of this vicious cycle and work every day towards a better you. Take part in a weight loss 90 day challenge and see the transformation you are going to get. It surely requires your total commitment, but the results will compensate for all the hardship you will face. 90 day workout plan to lose weight is simply your choice to become an active participant rather than a passive observer of life.
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What Is The Best Way To Lose Weight?
The best way to lose weight isn’t the fastest one; it’s the one that can make you healthier, improve your fitness level and help you feel better. Don’t be tricked into quick and effective diets or workouts because they enable you to lose water and, obviously, your time.
90 day weight loss transformation is about changing your lifestyle and making physical activity a part of your daily routine. It gives you a leeway to adjust to the changes, your meal plan and schedule; besides, your body gets enough time to start losing weight and show first healthy results.
Weight Loss Meal Plan
You can healthily lose weight in 90 days if you get enough nutrients and vitamins daily. Lessening the calorie intake drastically will put your body and emotional state under lots of pressure and provoke health issues.
Your daily menu should consist of fruits and vegetables, whole meal products, grains, nuts, lean proteins, and everything that helps your body be strong and healthy. As you see, this challenge menu is quite simple, though you may find it difficult at the beginning.
What To Eat To Lose Weight On The 90-Day Meal Plan?
This question may sound weird, as weight loss is associated with food limitations, and that’s very wrong – you need to eat to lose weight. Your weight loss plan consists of 2 central positions – a healthy meal plan and a regular workout. Let’s shed light on the details of our menu.
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Increase Your Protein Intake
Fat loss challenge is impossible without a proper amount of nutrients and our building blocks. Protein is one of them, being a part of every cell in our body. It takes part in repairing cells and making new ones [1]. Protein increases your immune system responses, keeps fluid and hormone balance, and maintains the proper functioning of your body.
According to the Dietary Guidelines for Americans 2020-2025 [2], your meal plan should comprise animal and plant protein sources.
Most protein intake should come from fresh, frozen, canned, or lean products. Your food choices should exclude processed food, as long as it is far from being beneficial for us.
Animal protein – meats, poultry, eggs, dairy products; vegetable protein – lentils, beans, peas, nuts, seeds, and soy; seafood.
Eating protein is essential for weight loss in 90 days because:
- It gives you a feeling of satiety for a longer time, so you’ll have fewer food cravings and greasy snacks.
- When you exercise, you need energy and strength, and that’s what our body gets from high protein food.
- Protein boosts your metabolism, which is crucial for weight loss diets.
- When doing physical exercises, be sure to fill your plate with proteins to save your muscle mass and maintain your results.
- Protein is relatively low in calories compared to fat. It contains 4 calories per gram, while fat – 9; quite an obvious choice.
Protein is an essential component of various diets like Atkins Diet, Zone Diet, Keto Diet etc., which have proven positive influence when followed properly: reduce body fat and enhance body composition.
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Eat Plenty Of Fruits And Vegetables
Fruits and vegetables also take place on a healthy menu. All the vitamins, micro- and macroelements can be obtained if you eat a portion of greeneries and fruits every day. The number of veggies should be the biggest on your plate. They are naturally low in calories and provide us with fiber to feel full longer.
If you plan to lose weight in 90 days, plan some daily grocery shopping as long as fresh veggies are the healthiest. You can also try stimming and baking, but avoid adding too much salt, sugar, butter and oil because you will easily enrich the meal with around 200 calories. Don’t overcook the vegetables: 30 minutes at a high temperature will help you get rid of most vitamins, which is not our plan.
If you like canned vegetables and fruits, find the which contain less added sugar and salt.
Be aware of fresh juices – they don’t replace the veggies. When opting for juice, you lose the fiber and get a doubled or tripled sugar portion. Besides, you may become hungry quite soon and have an increased stomach acid. Juice is a good and healthy part of your meal plan, but don’t get too obsessed with it.
Some people, rushing on their weight loss journey, stick to vegetable diets, aiming to lose more and faster; yet this is quite dangerous. 90 day weight loss challenge means keeping a healthy balance of nutrients, not just lowering your diet plan to 500 calories a day on salads and smoothies.
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Reduce Your Salt Intake
According to FDA [3], most Americans consume too much salt. Our body needs a small amount to work properly, but when there’s too much, it increases the risk of high blood pressure, which is a significant cause of stroke and heart disease. However, it doesn’t mean you must throw salt out of your kitchen.
Most sodium (over 70%) comes from eating packaged and prepared foods – not from the salt added to food when cooking or eating. That’s why avoid this type of food and give preference to the homemade ones. You’ll have fresher meals and control over all the ingredients.
Salt is also vital in terms of your weight loss. When salt is in excess in our body, it provokes water retention, and you may feel as if you’re swollen. In this case, limit salt intake and check with your doctor to find the reason for it (exclude kidney problems).
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Limit Your Carb Intake
Carbohydrates are another type of building block; they give us energy, so reducing them once and for all can hardly be called beneficial.
Increasing your insulin and glucose levels when eating too many carbs, you gradually gain weight. But this situation is mainly related to the consumption of fast carbs – white bread, cereals, sugar, fruits, and some starchy vegetables. You increase your blood sugar fast and get a quick release of energy.
Slow carbs get absorbed much more slowly into the body. As a result, it doesn’t cause a rapid energy spike but a gradual rise. Slow carbohydrates are found in foods such as wholemeal grains, sweet potatoes, vegetables, legumes, nuts, seeds and whole grain rice.
Read also a useful article and learn about no carbs diet plan for 2 weeks.
When limiting your carbs in your diet plan, lower the number of fast carbs, as they will bring more calories and minor benefits, and go for slow carbs, then your 90 day weight loss results will be improved.
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Eat Less Fatty Foods
Well, that’s probably the biggest challenge for a sweet tooth. What are fatty foods? Chips, ice cream, french fries, cookies, pizza, cakes, pies, burgers – everything is so tasty but overloaded with sugar, fat, and salt. This type of processed food typically contains artificial flavors and makes you buy and eat more, which means more calories again, and you can hardly control it.
Fat is the third building block of our health and body. Instead of fatty foods, add some super-beneficial foods with natural fat to your daily many – avocados, cheese, dark chocolate, whole eggs, fatty fish and nuts, extra virgin olive oil, etc.
They all are beneficial in terms of our health, but be attentive with the amount you add to your meal. Fat intake for adults is 20% to 35% of total calories from fat. That is about 44 to 77 grams of fat per day if you eat 2,000 calories daily.
Recommended reading — How to burn 2000 calories a day at home?
90-Day Weight Loss Workout Plan
90 day challenge weight loss will not be complete without including at least moderate exercise. Healthy eating habits and regular workouts create a perfect weight loss approach.
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Resistance Training
Resistance training is a type of physical activity to improve muscular fitness by exercising a muscle or a muscle group against external resistance.
The external resistance can be dumbbells, exercise tubing, your body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
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Cardio training
Walking
Physical activities aren’t always complicated. If you include a simple walk into your routine, it will help you live a healthier life.
Walking 2 miles a day can prevent weight gain and help strengthen your bones and muscles. It’s proven that moderate walking helps improve cardiovascular fitness and balance blood pressure [4.]
If you choose walking as the main exercise, it will also be easier to improve your psychological health, helping to reduce stress and tension. Besides, being in the fresh air more often will improve your mood and sleep quality.
To increase your endurance while burning calories, you may do interval walking – switch periods of brisk walking and leisurely walking. It can be a great way to get an aerobic activity and improve your heart health.
Running
A commonly known and highly beneficial cardio exercise. It increases your metabolic rate, strengthens your body and heart muscles, and regulates blood pressure. The positive sides of running are endless, but the main challenge you may face is finding the desire and going outside. Don’t be scared to start. Buy a pair of new shoes and make your way to success.
High-intensity interval training (HIIT) is training with a focus on shifts – short periods of intense anaerobic with brief recovery periods; it will be quite a challenge for those who start. This type of workout involves exercises performed in repeated quick bursts at maximum effort – up to 60 seconds with periods of rest or low activity – up to 30 seconds.
Though there is no general HIIT session duration, it typically lasts 30 minutes in total. The time needed is based on a human’s fitness level.
HIIT workouts improve muscle and bone mass, stimulate significant reductions of extra pounds and are highly effective in strengthening our heart muscles.
Takeaways
90 day weight loss transformation is about 3 months of full commitment to a better you. That’s when you start to change – you don’t just make plans; you start acting. Don’t try to follow all the advice from your friends on how to lose weight and keep fit; you will just create chaos in your head and get back to the start in a week or two. Instead, define your track and follow it.
When you start this challenge, you need to work on two most important ways – a diet and body composition exercise. The best 90-day weight loss program must include control over what you eat and drink. If you look over your daily menu, you’ll notice some things that stimulate your weight gain – lots of snacks, high simple carbs and fats, which bring you nothing but empty calorie storage and extra pounds. Your diet must include healthy meals 3 times a day, with 1 or 2 snacks.
While planning how to lose weight in 90 days workout list, you may set 2 days of gym sessions and 5 days of simple walking. This form of activity will make you physically active during the whole week. The main benefit of such an approach is that it’s not tiring, and it keeps your motivation.
Remember, everything is possible; the only person who limits your possibilities is you. Change it: set your goals and go for them.
