Weight Loss Program

Nutritional Guidance

• Caloric Deficit: Aim to consume fewer calories than you burn.

• Balanced Diet: Include a variety of foods from all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats.

• Protein Intake: Increase protein consumption to help build muscle and keep you feeling full.

• Hydration: Drink plenty of water throughout the day to stay hydrated and support metabolism.

• Meal Planning: Prepare meals in advance to avoid unhealthy choices.

Workout Plan

Strength Training (Muscle Building)

• Frequency: 3-4 times a week.

• Exercises:

  • Squats

  • Deadlifts

  • Bench Press

  • Rows

  • Push-ups

• Repetitions: 8-12 reps for 3-4 sets.

Cardio (Boost Activity Levels)

• Frequency: 3-5 times a week.

• Types of Cardio:

  • Running or Jogging

  • Cycling

  • Swimming

  • High-Intensity Interval Training (HIIT)

• Duration: 20-60 minutes per session.

Metabolic Rate Boosting Tips

• Increase Physical Activity: Incorporate more movement into your daily routine (e.g., walking, taking stairs).

• Eat Enough Protein: Protein has a higher thermic effect than fats and carbohydrates.

• Get Enough Sleep: Aim for 7-9 hours of quality sleep per night.

• Manage Stress: Engage in relaxation techniques to lower cortisol levels, which can affect metabolism.