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Walk It Off! Walking Program

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Diet Plan

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.  It contains an average of 1,850 calories per day* which is a basic calorie intake for:
-A woman with a goal weight of 125-lbs who works out 3-4 days per week
-A less active woman who's goal weight is closer to 140 lbs
*The average man with a goal weight of 180 lbs, using this routine, will require about 600 additional calories per day.
If you want to weight more or less or workout more or less, simply adjust your calorie intake to get you to your desired weight by adding or substracting a meal to get to the proper calorie level.
Here's how to figure out how many calories you should be eating per day to get to your desired weight and how many calories you are taking in now. 
 Use both your <current weight> and your <desired weight> with the following formula:  <Weight> divided by 2.2 X 24 (Hours per day) X Fitness Level (see below) = [Calories per Day]


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. 
Here is two weeks worth of meal plans which 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 and alot of fresh fruits and vegetables.
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 2 weeks, 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. 
2-Wk Diet Plan Menu <--Click Here
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