Archive for the ‘Getting Started’ Category
Control Portions: Ways to Lose Weight
Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-out foods less often. When you do eat away from home, try these tips to help you control portions:
Share your meal, order a half-portion, or order an appetizer as a main meal.
Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need.
Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.
Avoid large beverages, such as “supersize” soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon.
When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly (spread both thin) sandwiches, whole grain crackers, carrot sticks, air-popped popcorn, and bottled water. If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.
Remember…
The amount of calories you eat affects your weight and health. In addition to selecting a healthful variety of foods, look at the size of the portions you eat. Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.
Free Diet Plans (2,200 Calories)
Free Diet Menus
Losing weight is attainable if you know how to plan your diet while selecting a good menu to lose body fat. However, the key here is to consume a complete and balance diet to make sure that your diet goal is realistic and achievable.
Too often, more people want to shed the extra pounds the fastest way around. But there are actually few things needed to take into considerations on how to start your diet program.
Following are the simple guidance to start off your weight loss journey, this is also good for your diabetic diet.
Free Diet Plans and Nutritional Guidelines
1. Devote your meal consumptions to 4-6 small meals and snacks daily.
2. You must plan ahead by preparing your food the night before and make sure that you have low fat and fresh food around.
3. Start by counting your calories intake; don’t get too involved with your diet. Keep it simpler.
4. Eating food slowly is one way to tell your brain that you are full.
5. Choose healthy food like vegetables, fruits, beans, low fat or non fat dairy products, whole grain cereals, fish, skinless poultry and low fat meats.
6. Keep away from foods that are loaded with calories and fat.
.7. Refrain from eating foods that are high in sugars such the like of candy bars, pies, pastries and candy.
8. Take the first step in eating 5 total fruit and vegetable servings daily and use various type of vegetables and fruit in your nutrition plan.
Free diet Plans with 2200 calories
| Breakfast | |||||
|---|---|---|---|---|---|
| Amount | Item | Protein | Carbs | Fats | Calories |
| 12 ounces 1.5 cup 1 tbps 0.5 cup | coffee-w/caffeine cottage cheese - 1% fat cream,fluid,half and half fruit cocktail | 0.40 42.00 0.44 0.51 | 1.40 9.00 0.65 29.76 | 0.00 3.00 1.73 0.09 | 8.00 246.00 19.55 114.40 |
| Total: | 43.35 | 40.80 | 4.82 | 387.95 | |
| AM SNACK | |||||
| 1 EACH 1 EACH | apple-medium with peel Banana-medium 8 inch | 0.30 1.20 | 21.10 26.70 | 0.00 0.60 | 81.00 105.00 |
| Total : | 1.50 | 47.80 | 0.60 | 186.00 | |
| Lunch | |||||
| 1 each 2 each 2 cubic inch 0.15 cup 3 ounce | apple-medium with peel bread whole wheat-slice cheddar cheese mayo turkey breast/white meat | 0.30 6.00 8.47 0.32 25.50 | 21.10 24.00 0.44 8.47 0.00 | 0.00 2.00 11.27 11.77 0.60 | 81.00 140.00 136.88 137.37 114.75 |
| Total : | 40.58 | 53.96 | 25.64 | 610.00 | |
| PM SNACK | |||||
| 2 each 4 tsp 2 tbsp | bread-slice rye 7 grain jelly-any fruit flavor peanut butter | 10.00 0.00 8.00 | 72.00 16.00 7.00 | 4.00 0.00 16.30 | 180.00 56.00 190.00 |
| Total : | 18.00 | 95.00 | 20.30 | 426.00 | |
| Dinner | |||||
| 4 ounces 1.5 cup 4 tbsp - 0.25 cup 1 small | chicken breast/ white meat rice-white cook steamed Thousand island-reduced cal. Kraft croutons-plain salad-sm. Garden w/tomato, onion | 35.20 9.00 0.00 - 9.00 1.30 | 0.00 93.00 12.00 - 5.50 9.50 | 4.00 0.00 4.00 - 0.50 0.40 | 187.00 246.00 80.00 - 30.50 49.00 |
| Total : | 54.50 | 120.00 | 8.90 | 592.50 | |
| GRAND TOTAL : | 157.93 | 357.56 | 60.26 | 2202.45 |
Way to Lose Weight Fast – Week Plan 4
Keep from Slipping Up
Slip-ups can be a motivation to keep going
It is inevitable to experience some mistakes or slip up with your exercise and diet plan but don’t use it as an alibi to quit. Oftentimes, we encounter bumps along the road so consider it as an encouragement.
A gratification in the form of little indulgence or tardiness once in a while isn’t what makes you fat or out of shape but it is actually the practice of treating oneself and being lazy that keeps you overweight.
Week Plan 4
Snack Smart – Maintaining healthy snacks that are nutritious and filling is the focus of this week plan. When its time for you to eat your snack, it is a good idea to keep better choices handy like fruits (canned, dried or drained) is a perfect example. I find sting cheese, yogurt, instant oatmeal, low calorie bars and shakes, peanut butter on low fat crackers, trail mix and nuts are the great snacks for any occasion. They help you feel full after eating yet they are convenient, nutritious and not as fattening as what you think.
Find ways to de-stress – More people tend to turn to food in dealing with emotional ups and downs, it’s because eating their favorite foods sends pleasure reaction to the brain similar to the response from other coping methods like taking drugs or alcohol. Make sure to find a healthier way in dealing with your stress if you are an emotional eater. There are lot of fun activities that you can relax such as getting your nails done, taking nap, meditation, listening to music, get a massage, playing music, taking dance lesson or talk to a friend.
Go extra mile – Exercise more to compensate those days when you eat more than you are supposed to. For example, you can make your walking routine a little bit longer than usual or your treadmill workout a little harder if you know you will be attending a party or dinner where you are likely to overeat. If you over indulged, try to counterbalance by adding more minutes and higher intensity to your daily workout. Going extra miles with your exercise can really help equalize some extra calories.
Losing Weight for Long term
After losing some weight, how do you keep that fat off and lose more?
Continue to monitor record what you eat, stay active and make better food choices daily. Yet your journey doesn’t end here, you have to start planning and maintain a healthier lifestyle into the future.
Evaluate your ‘before’ and ‘after.’ Revert and re-evaluate your original baseline record where you monitored your previous activity patterns and eating habits. Evaluating the dramatic changes that you’ve accomplished and realizing how easy it is to keep them will actually help you shape your lifestyle in a right direction.
Keep on tracking – It is perfectly okay to slack off on workouts once in a while since we don’t expect you to exercise intensely and eat perfectly every day for the rest of your life. Just make sure not to allow the slip-up to ruin your diet for good. Be consistent in tracking your eating and exercise habits.
Try new form of exercise and move everyday. It is normal for your desire to exercise to experience ups and downs overtime so just go with the flow. If your gym or walking routine feels monotonous, you can find something better to alternate the tediousness of your routine. You may find or discover a new obsession like rock climbing, biking etc whatever it takes to feel good. So keep yourself inspired and stay on track, the challenge is not only by doing it but to stay motivated.