How to Lose Weight with a Healthy Diet Plan

Diet Weight Plan

Tracking what you eat is an excellent way to avoid excess calories and can be part of an efficient diet weight plan. This article will review combing a healthy diet with exercise as well as adding green coffee bean extract supplements to reach your goals.  

According to the CDC, more than 42% of North Americans are already struggling with weight problems, which the NIH says, can lead to future health problems, including diabetes, heart attacks, and strokes. 

If you’re like most of us, losing additional weight becomes difficult no matter what you do. The issue arises when people attempt to follow a “fad” diet that will fail after failing to lose weight on their regular diet plan. 

There is nothing wrong with adding a weight-loss supplement like “Green Coffee Bean Extract” or a Fat Burn Supplement to your current routine, but you must pick these kinds of weight-loss items carefully.

Motivation and discipline are two elements that are essential to the success of any diet plan. You can maintain your diet plan and adhere to it only once you become motivated by the results and follow the basic principles of weight loss.

Basic Principles of Weight Loss

  • Determination to lose weight
  • Mindset change that you will eat healthier Foods
  • Weighing yourself regularly to ensure you are controlling your food intake or increasing your caloric burn rate
  • Exercise at least 30 mins a day to burn calories. You can start by walking, dancing, running, whatever you can do but start moving.
  • Plan ahead when parties or family gatherings are coming up. You will need to understand that you may eat more, so eat less leading up to the event and DO NOT OVEREAT
  • Stress Eating is a real thing. I know I always do it when work, Life, or anything pops up and becomes stressful. Take time for yourself and meditate or talk to someone who is also losing weight for support. You will have days that you may not follow that strict plan. It’s ok, but get back on your diet program and start again. I promise it will get easier.
  • Support for your lifestyle change is critical. Having a partner living in the same house will make it easier to lose weight. When I started, my whole family also decided to make the change.
  • Use a Dietician to help guide you in the process when starting a diet weight plan

Green Coffee Extract

According to the study in  Science Direct, green coffee extract had a positive effect on reducing body weight and body mass index. Due to the limitations of the study. Additional work and research are needed. The research group reviewed randomized clinical trials using keywords related to Abdominal obesity, Chlorogenic acid; Green coffee; Obesity with a controlled group on anthropometric measures (including body weight, BMI, and waist circumference (WC).

The research group found 897 participants, in 15 randomized clinical trials in 1897 studies and found supplementation with Green Coffee Extract had a beneficial effect on body weight, BMI and WC. Green coffee contains polyphenols which is a powerful antioxidant as well as Chlorogenic acid the main compound in polyphenols that can help or reduces chronic disease.1

A second study I found on NIH showed promising results, but that data was electronic research that analyzed several medical databases like MEDLINE, EMBASE, CINAHL, AMED, and The Cochrane Library. Between the start of the databases to 2010, the result is mentioned above. 1

What’s clear in most studies I found is a balance of diet, exercise and supplementation is the best way to lose the weight.

The Green Coffee Diet Weight Plan

A green coffee extract diet program usually starts with a healthy diet and supplementation. It can be challenging to remember to take supplements and to stick to a realistic food plan when you lack the motivation. Always have a burning desire ready to fall back on when you lack the motivation to follow through on your goals.

When choosing a Green Coffee Bean Diet Plan:

  • Think About Safety First:
  • You should research any diet that would safely assist in weight loss while not depriving you of essential nutrients and vitamins.
  • Diet programs that give you the calories, vitamins, and minerals your body needs to stay healthy are the safest.
  • Make sure your diet plan involves consuming fewer calories rather than fewer vitamins and proteins.
  • A diet of 1200 and 1500 calories per day is best for women. (NIH)
  • The recommended daily calorie intake for men is between 1500 and 1800 (NIH)
  • However, it is recommended that you contact your doctor before deciding how many calories you need each day. 

Deficient calorie diets of fewer than 800 calories per day should not be used unless your doctor is monitoring you.


Results Takes Time

Consistently adhere to a program that helps you lose weight gradually. An efficient diet plan will initially enable you to lose one or two pounds each week before progressively increasing the quantity of weight you lose. 

Be Flexible

You must maintain flexibility and look for daily meals that are simple to prepare and consume. Establish a weekly diet plan and stick to it, but keep it simple, and don’t deprive yourself of your favorite foods in moderation. Please don’t think you can lose weight by eating Pizza every day.

What to look for

Make sure the green coffee bean extract has a minimum of 45% chlorogenic acids. The best one will say “Svetol” or “GCA,” which stands for green coffee antioxidant. This is crucial because many products with fillers and additives are on the market. 

• Each extract serving must include at least 200 mg of green coffee bean extract. You can also look for 400 mg per serving supplements, which will allow you to take fewer pills daily and decrease the likelihood that you will forget to take them. 

You must include green coffee bean supplements in your diet plan, and the optimal time to do so is one and a half hours before meals. It is ideal for taking a 200 mg dose half an hour before breakfast and half an hour before lunch. The optimum time to take an 400 mg dose is one-half hour before breakfast. 

Creating the best lifestyle habits is the best diet plan.

People are constantly seeking ways to cut corners. They are all looking for “the one” — the diet plan that is the simplest, most affordable, and most effective way to lose weight. When individuals look through the various goods available for diets, their minds immediately go to the question of what “sets apart” one diet trend from another. They never stop seeking the “secret sauce” behind what sets one diet apart from another. This is the incorrect method to take. 

It does not take a brilliant mind to devise a sensible eating routine for oneself. Look not for what makes a diet “different” but what it has in common with every other diet plan you have seen before. Put an end to your search for the perfect diet. Any diet plan will be successful if you focus on remaining consistent and developing healthy routines. Maintaining weight will never be an issue if your diet plan includes healthy lifestyle behaviors. 

What are some better lifestyle behaviors?

Include some form of physical activity in each day of your routine. 

People who regularly participate in physically active pursuits are less likely to struggle with maintaining a healthy weight. Forget the most excellent diet plan. Just put together a schedule for each day that includes a significant amount of active time.

Daily jogging might help you lose a surprising amount of weight if you let it become a routine in your life. You can do plenty of other things besides jogging, swimming, working out, or studying martial arts. If you don’t like jogging, try one of these other hobbies instead.

A lack of physical activity is a critical factor in developing weight-related issues. Make moving your body a regular part of your routine, and you’ll rapidly be able to put an end to the weight-related troubles you’ve been having. 

Consume smaller portions of Healthy foods to eat 

Because some diets require a lot from an individual, this is one of the most prevalent reasons people quit their diet plans. If you follow a program that instructs you to avoid eating certain foods, it won’t be long until you stop enjoying them altogether.

Regardless of the foods they consume, a large number of people all around the world can maintain a healthy level of weight control successfully. The key is to maintain proper portion control. When you’re having trouble controlling your weight, it’s clear that you’re overeating. Eat fewer calories if this is the issue that you have to deal with.

It should be no surprise that one of the keys to successful weight loss is cutting back on food intake. Find a strategy to keep control of the quantity you eat, and you can reduce the weight you carry. Utilizing smaller plates is one strategy that has proven successful for many people. If you tend to pile food high on your plate, try cutting the size of your dishes down to encourage you to consume fewer calories. 

Drink water. 

Drinking water can assist you in managing your weight for several reasons, including the above. Drinking water will help you feel satisfied. Regular water consumption can suppress your hunger, help you control the quantity of food you consume, remove toxins from your body, and ensure that your body is adequately hydrated after Exercise.

Watch what you eat. 

It should be no surprise that having fruits and vegetables in your diet benefits your health. You don’t even need the best diet plan to know this. Unhealthy diets are frequently the root cause of issues with weight management.

If fat and sodium make up most of what you consume, there is a reasonable likelihood that the food you are consuming is causing you to gain weight. It’s not that complicated. Do not consume foods that will make it more challenging for you to control your weight if you want to be able to do so successfully manage your weight. You can always make your go-to dishes using ingredients other than what you usually would. Find a vegan option to satisfy your hunger for a burger if you find yourself in need of one. If you prefer pasta, a seafood sauce is a better option than a meat sauce to utilize. Your weight is ultimately determined by the cumulative effect of the myriad of minute choices you make daily. 

Optimal Diet Plan

There is no such thing as the optimal diet plan, and there has never been. People are unique in their ways. We have a fantastic body and a unique set of genes. What works well for one person might not have the same effect on another. Suppose you are familiar with the fundamentals of effective weight management. In that case, you won’t need to follow many fundamental principles promoted by the most popular diets, such as restricting carbohydrates, monitoring calories, going on juice fasts, or eating just apples. Put an end to searching for extreme weight loss strategies that are unsustainable and ineffective and instead focus on leading a healthy lifestyle.

Wrap Up

As you can see now there are many diet weight plans to choose from. The trick is to find one that you can stick with to make it part of your life style diet every day.

Read MY STORY on how I was fat and unmotivated and how I was able to turn my life around and stop eating ultra-processed foods. We have one life to live, and we must take care of it as best as possible. I will tell you what I did to start the process of losing weight, exercising, and eating right. I am a regular guy who was able to change his life around, and you can too.

Check out my last posts:


1. Onakpoya I, Terry R, Ernst E. The use of green coffee extract as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Gastroenterol Res Pract. 2011;2011:382852. doi: 10.1155/2011/382852. Epub 2010 Aug 31. PMID: 20871849; PMCID: PMC2943088.

Since dropping 40 lbs, I am a fitness enthusiast who understands what it takes to keep the weight off. So I started writing about my fitness journey and find interesting topics to share about health, fitness, Investing, and trending topics. Thanks to you all who have inspired me to take my first step to good health.

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