Avoid overeating – this is never good no matter how healthy the meal is. Eat moderately as overeating will interfere with the process of losing 3 pounds a week. Half of your plate should be filled with vegetables. You need only ½ a cup of whole grains a day, and 3 ounces of lean protein (chicken breast, white fish or steak). Follow this plan and you will be able to lose 50 pounds in only 4 months.


Your meals should always include healthy fats. These fats will keep you full for longer and won’t interfere with the weight loss process. To add healthy fats to your diet, all you need is a teaspoon of olive or coconut oil or a tablespoon of flaxseeds in your meals or smoothies. Avocados are an excellent source of healthy fats as well, so make sure to eat them more often.


Soft drinks, alcohol, “100% natural juices” and similar beverages are your worst enemies when on a diet. They contain too much sugar and empty calories and will only make you eat more.


Besides the healthy diet, you’ll also need some exercise. You should aim for burning 500 calories per session, which, combined with the 750-1000 calories reduced in your diet, should help you reach your goal.


When exercising, focus on cardio exercises – they burns calories best. Start with low intensity exercises, then gradually increase the intensity and duration both. In the beginning, you’ll need 30-45 minutes of walking 3 times a week. Increase the duration gradually over a few weeks, then change the routine to swimming or running after a couple of months.