Dieting to lose weight isn’t fun, and there aren’t any shortcuts — you need to eat, but eat healthy. It can be tedious, and progress is slow. You may feel deprived without your favorite high-calorie goodies.
Weight Loss Strategies
You need to eat fewer calories or become more physically active. Better yet, do both. Exercise will help you lose weight and improve your health. You don’t need to do anything fancy, just get out for an extra hour of walking five days each week.
Or you may prefer the intensity of weight training or exercise classes at a health club. Just choose what works to keep you motivated.
Let’s get back to your diet. Taking care of your nutritional needs is important so make it a priority in your life. First, you need to know how many calories to take in every day. Use a calorie calculator to help you figure this out. You’ll need to eat fewer calories than you are currently eating every day to lose weight, but please don’t go below 1,200 calories per day without speaking to your doctor.
You need to keep track of the calories you take in (and the calories you burn during exercise). Use a food diary to keep track of all the foods you eat or join Calorie Count, which has an enormous database of foods to make diet record-keeping easy.
Choose Healthy Foods
There’s more to dieting than just cutting calories. You need to eat nutritious foods and in the correct amounts so that you get enough carbohydrates, protein and fats, plus lots of vitamins, minerals, and fiber while avoiding excess saturated fats, trans-fats, added sugars, and sodium.
The best way to do this is to plan your meals ahead of time, every day.
You need to understand how much food you are actually eating. Many of us tend to underestimate the actual volume of food we eat during the day, so it’s best to measure all your servings, at least until you become more skilled in estimating portion sizes by sight.
Invest in a digital kitchen scale and use measuring cups and spoons and measure everything.
Make a Meal Plan
So what foods go into your meal plan? Become familiar with ChooseMyPlate.gov so you know how many of the different food groups you need.
Limit the amounts of extra fat, sodium, and sugar found in condiments, dressings, and sauces.
Strive to fill your daily meal plan with a variety of healthy foods and leave room for a small treat so you’ll feel less deprived. Remember that beverage calories count too.
You can sit down with paper and pen to make up your meal plan or use Calorie Count to build one — log in, choose your foods and mix, match, add and subtract items for one day until you find a meal plan you like.
Make your meal plans for a few days at a time so you can go to the store and buy all the foods you need.
Planning meals can help you save grocery money when you eliminate impulsive purchases from the snack aisle.
Here’s an example of a meal plan for one day. It provides about 1,800 calories for the whole day, with plenty of fiber and nutrients. If you wish to whittle away some more calories, you can omit the glass of wine, dark chocolate, honey, mayonnaise, oil and vinegar dressing, and the butter to save about 450 calories. You can also look for reduced calorie varieties of your favorite condiments and dressings and use non-nutritive sweeteners to tame your sweet tooth.
What you don’t want to do is cut back on the healthy fruits, vegetables, and whole grains because they’re packed with nutrients and fiber.
Three-fourths cup oatmeal
One tablespoon honey
One-half cup non-fat milk
One-quarter cup blueberries
Six ounces orange juice
One cup black coffee
Sparkling water with lemon
Sandwich with three ounces tuna, a thick tomato slice, one tablespoon mayonnaise and lettuce on two slices whole grain bread
One cup raw baby carrots
Sparkling water or diet soft drink
One cup plain non-fat yogurt
One-quarter cup crunchy whole grain cereal
One tablespoon honey
Salad with one cup raw spinach, one-ounce cheddar cheese, one-half cup cherry tomatoes and one tablespoon oil and vinegar dressing
One three-ounce steak
One-half cup mashed potatoes with one pat butter
One cup green beans
Four ounces red wine
One and one-half ounces dark chocolate
Does this meal plan look like it can keep you feeling satisfied all day? If not, you can alter your meal plan to include more nutrient-dense, low-calorie foods like green and leafy vegetables. If your meal plan leaves you feeling hungry every day, maybe you are cutting your calories back too severely.
Remember that it’s okay to lose weight slowly.
Drink more water. A big glass of water has zero calories, and you can flavor it with a slice of lemon or lime, or choose sparkling water if you like the fizz.
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If you really want to lose your body fat than look for my Ebooks at the websites listed below. You’ll get information on Healthy eating, exercise, and diet.
There is two ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon