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
