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
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.