The Best Weight Loss Diet Plan for Women
All right my friend welcome my name is dr anthony balduzzi i'm the founder here at the fit mother project and i'm so excited for today's video because we're gonna deep dive into the best weight loss 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 video is for
You in fact we're here in the kitchen we're going to cover all of the best weight loss foods i'm going to show you some exact meals and i'm going to give you our free fit mom jumpstart series that's going to give you a downloadable diet plan that you can follow this week all that's in this video and fair warning this video is more in depth than some of these top five quick tips bs videos and stuff you see online because 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 my promise is when you stick with me in this video and you watch all the way through you're gonna 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 know you're gonna learn a ton get out your pen and paper take some notes and let's dive on in
[Music] okay so get into this video 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 foods you should be eating we're also going to 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 of this entire video 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 going to help you stay on a sustainable path that's we're going to give you in this
Video and quite frankly we do not like restricted diets of the fit mother project and our other brand the fit father project all the amazing case studies and before and afters you see here on this video 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 video 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 to 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 tin
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 proteins and i want you to think right now of this list 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 going to do
In the next steps in this video is we're going to 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 crops 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 carbs 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 nut seeds we even have bread a sprouted ezekiel bread it's organic it's amazing it can totally work in your diet in fact we have women in our fit mother 30x program who eat sandwiches every day and still lose over 50 pounds and get in the best shape of their life in their 30s 40s 50s 60s
Carbs can stay in your planet we're going to explain the portion rules in just a bit but what are some of your go-to carbs that you love again here's a list on the side of this video to get your mind jogging on some options between whether they're fruits different kinds of sprouted grains potentially you know things you're going to cook in bulk for you and your family here are some great options we also want to
Define 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 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 some olive oil is it the avocado is it macadamia nuts or almonds these are really things we need to really get to find 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 sauteing 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 byproduct needs to have you burning more calories than 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 a quarter of some healthy carbs and you have some healthy fats sprinkled on in there this is the perfect plate framework and it 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 it's portion control 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 fitmother 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 2000 to 2500 calories per day if you have three perfect plates per day and each 600 calories you're already
Under the 2000 calories per day mark you're going to 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 in the right 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-raised 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 about meal prep at the end of 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 your meal timing schedule and not enough people talk about this there are so many different kinds of meal timing schedules at work i'm going to 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 going to work best for you we want to find a meal timing schedule setup that fits your life so if you're a person who loves breakfast you should probably be having a meal timing setup schedule that includes some kind of breakfast if you're not hungry in the morning you can do something like intermittent fasting that we're going to 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 gonna be making a perfect plate roughly every four hours so that's four meals per day every four hours so breakfast perfect plate sometime 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
Seven thirty eight 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 and 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 going to be 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 jump start 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 to your email links are below so the first meal timing setup we have 4x4 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 it skip that breakfast skip that shake we're going to start our first meal at around noon then we're going to have snack around 3 30 and we're gonna have dinner around seven or eight 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 that 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 a quarter protein a quarter healthy carbs and the fats are sprinkled in and then step number three we looked at your meal timing setup and you were really gonna look at whether you're gonna be more of a four by four type of scheduled person
And more intermittent fasting now we're gonna 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 water and hydration is super important so the first thing we need to do is
Define what your water intake is and so what 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 two and then we add 32 to that number so let's say you're 200 pounds we divide that by two that's a hundred and then we add 32 that's 132 that's the number of ounces of water and it's slightly over a gallon for a 200 pound woman and this is a lot of water when 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 going to fall off track that's not what you 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 going to fix that and the first thing we're going to do on one amazing weight loss and health habit is first thing in the morning when you wake up we're going to 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 20 to 32 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 actually 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 in the morning that gets everything going and just doing this habit alone is going to give you more energy in the morning your
Body's just gonna feel better get water first thing you can still have your coffee if you're a coffee type of person but get the water in first slam it first thing in the morning really really great habit and then we're gonna wanna drink water throughout the day and practically speaking you're busy i'm busy we know that oftentimes 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 purpose of this video but 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 water 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 it's 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 between breakfast and lunch you drink your next one between lunch and your afternoon snack you drink the next one and right up to dinner you drink your next one so that's how you're gonna hit your water intake i promise you this from helping thousands of women lose weight if you do not have a water bottle you carry with you at all times you're gonna forget
You're just not gonna 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 it has 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 donut rating scale to show you how many donuts of sugar each of these drinks is equivalent it's absolutely crazy you'd be almost better
Off drinking a coke than 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 going to really help with your weight loss and help you feel 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 i 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's one of the best things you can do for weight loss and all the women that join us in our fit mom jumpstart and eventually in our fitmotor 30x program we get you sleeping right from day one and that skyrockets your energy so you have energy to exercise and it gets 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 insulin's floating around a lot longer than it should and our body stops burning fat so this is the worst case scenario you want to be insulin sensitive and sleep is essential for that now other things when it comes to the best weight loss diet plan because i know we're getting into
Some of the finer nuances here and you have the foundations and again in that free football jumpstart we go deeper into this we need to talk about how important the right kinds of supplements are for you as a woman and 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 uses 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 is 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 we'll throw some links below is part of our fitmotor 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 too every day would be a good idea some high quality fish oil and the other thing i would say is a turmeric or curcumin 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 we need to get the right routines in place and we need to make sure you can stay consistent over the long term and we know that means you need to identify those healthy foods you love you need to slot those in into
Perfect plates you need to have a meal timing schedule that's sustainable for you and then we'll throw on the supplements and the exercise and all the other stuff that's more icing on the cake let's get the foundations and the basics first i hope you took away at least one or two good things from this video and again this is just the beginning if you're inspired if you'd like to see some of the amazing results of the women you see
In this video you can get started with us here the fifth mother project 100 free we have that free fit mom jumpstart where i'm going to be on video actually going through an exact meal plan breakfast lunch snack dinner i'm going to give you the download meal plan with everything with all the links i'm going to give you our free fit mom 24 minute fat burning workout and i'm going to give you some accountability coaching to make sure you actually start to build
These habits and see the results we are the fit miler project we're the team of women's health experts who are massively committed to helping you live long strong and healthy for your family our work at the fmp and our fit father project is what we do we love it so we're so grateful you're here and we're excited to get you plugged into our community so if this is your first time finding us and you haven't subscribed yet scroll below hit the subscribe
Button hit that notification bell we get notified we publish new videos we have hundreds of videos on the channel already and if you like this you found something new and you want to share it with us give us a thumbs up and a comment below we would love to hear from you thanks for being on my friend check out that free fit bomb jumpstart and i'll see you in the future videos and i'll talk to you very soon.
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Weight Loss Diet Plan