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30-Day Healthy Eating Plan
Eating Plan Basics
This eating plan includes plenty of low-cal foods so you don't get hungry!  It is based on 3 meals and 2 snacks per day, containing an average of 1,800 calories per day which is a basic calorie intake for:
Women
-Very active with a Goal weight of about 120 lbs
-A semi-active woman who's Goal weight is 135-140 lbs
-An inactive woman should subtract calories as needed to reach a goal weight of less than 165 lbs.
(Use formula below to find your ideal daily calorie intake)
Men
--A very active man with a goal weight of 180 lbs. should add 350 calories.  An easy way to do this is to add a protein bar to the menu, especially if you work out regularly.
-A semi-active man with a goal weight of 180lbs, using this plan, will require about 150 additional calories per day.
-An inactive man with a goal weight under 180 can follow this plan as is to reach his goal weight.
 
How Many Calories Do You Need?
Use both your <Current Weight> and your <Goal Weight>  (the weight you want to be) with the following formula:  <Weight> divided by 2.2 X 24 (Hours per day) X Fitness Level (see below) = [Calories per Day]

calcolcht3.jpg

Fact:  It takes 3,500 calories to add a pound or you must burn 3,500 to lose a pound.  Keeping a calorie deficit (burning more than eating) is the key to losing weight continuously.
 
Figure your goal weight from the chart above to see how much you should adjust your calorie intake--but do so slowly--if you cut more than 500 calories per day for an extended period of time, you may cause your body to go into 'starvation mode' causing your metabolism to slow down.  Weight loss takes time.  To do it properly and permanently, you should lose about 1-2 pounds per week.  If you need to lose more than 30 pounds, you may have higher results (3-5 lbs.) in the first two weeks. 
 
This 30-day meal plan will get you on your way to burning calories more efficiently.  I kept foods basic, using common foods that will keep grocery shopping and meal preparation simple.  A healthy and weight-loss effective diet is not hard to maintain.  Just stick to the foods closest to their original form, using whole-grain breads, pastas and cereals, brown rice, beans and legumes and alot of fresh fruits and vegetables.  Your body may need to adjust the the increase in fiber if you are not following a high fiber diet now, so check with your doctor if you have any history of stomach or intestinal sensitivities.
 
If you find  the dinner meals are too involving once in a while, you can easily substitute it with a 'Lein Cuisine'- type meal.  When faced with a freezer meal, these specially designed meals are the best choice because they include a good mix of carbs and protein and most are around 300 calories which gives you room to add a salad or vegetable dish.
 
After you follow this for 30 days, you will be able to design your own meals to include larger portions of vegetables and fruits, smaller portions of meat and fish and even smaller portions of starches, such as potatoes, rice and pasta.  Meals on this menu can be swapped from day to day, or you can add from one day to the next if you require more calories.  If you need to subtract calories, cut out your late night snack.  It's best to eat earlier in the day when your metabolism has time to work off more calories.
 
The Successful Weight Loss Guide (revisit GetThatBody. com) gives more information like....the best fast food picks when faced with little time or are on the road.  Although it's best to avoid fast food which is full of fat and empty calories, there will be times when you will crave it and you should know which foods to choose.....but wait... 
 
For that reason, Week 4 of this meal plan includes 1 fast-food meal each day, which you do not have to eat if you do not wish.  Simply swap it for a meal from a previous week.  It is designed this way to give you a good example of what to eat when faced only with fast-food choices. 
 
So...get on your way to healthy eating.  Be sure to contact me if you have any questions along the way.  BodyatWork@wyan.org
 
30-Day Diet Plan Menu <--Click Here