Weight loss is simple math. You need a certain amount of food and exercise to lose, gain, or stay the same weight. I describe a program that works well for those who weigh over 200 pounds to get a quick jump on weight loss and better health
You need:. .
8 glasses of water Mobiltelefoni2 eggs.
1 slice whole wheat bread.
green grapes, apples, plums, oranges, cherries.
light balsamic vinaigrette dressing.
1/2 cup chopped celery or veggie.
4oz protein servings.
brocolli, green beans, spinach, squash ,.
B-12 (get the kind that dissolves under the tongue-this goes into the bloodstream faster).
notebook or journal.
Today you have made a decision to become healthier. The goal is to eat 900-1200 “healthy” calories each day and watch for changes in your skin, wellness and shape. Shop for all the ingredients you need. If you have items available and prepared that will keep you from sidestep away from the plan. Using 30 to 45 minutes exercise 4 to 6 times a week. Take the stairs to your office instead of the elevator, walk on a path or in the mall, and swing your arms or training along with a TV program. Add three minutes to your workout time each week.
In the morning you can have 2 eggs and a slice of whole wheat toast and a cup of water. Mid-morning snacks 12 green grapes (or other fruit) and 1 cup water. During lunch with 4 oz of protein, one cup salad, to 1/2 cup chopped veggie toss in salad and tomato slices with up to a tea of dressing (described above) and 1 cup water. Mid-afternoon 12 green grapes (or other fruit option) and 1 cup water. Dinner is 4 oz of protein, 1 cup lettuce, 1/2 c chopped veggie (I throw chopped celery in my mouth), tomatoes slices, a tea of dressing (described in things you will need) and 1/2 cup green cooked vegetable ( spinach, green beans, broccoli, squash fresh or frozen without sauce added) and 1 cup water. After dinner, pull out your journal and record what you ate that day and calculate the number of calories, the note exercise and how you feel.
Prepare all the food the night before. Place in small baggies or portable containers. The aim is to develop new healthier eating and exercise habits. You will be so happy with the benefits. Please write to me and let me know how this works for you. I did this and I know it will bless you. It feels wonderful to have a smaller size after getting the extra weight for twenty years. Today is a new beginning of a new life for you. You will look and feel great in 2009!
Tips and Warnings
You do not need to drink eight glasses of water as I’ve recommended, but it is important to remember to drink water. Some people may prefer to drink before each meal. Or 2 cups before, during or after each meal.
It is important to have 5 meals throughout the day to keep the stove burning. Do not skip a meal.
When you are required to eat out you can choose a grilled Caesar salad (served at most restaurants), mandarin chicken salad (Wendy’s) or fish or chicken or steak and salad and steamed green vegetables. Other portions (you do not have to eat everything-take something home or leave it). If you order salad in a restaurant pray that salad dressing be served on the side, so use your own low-calorie or a teaspoon of dressing available).
When friends and family invite you to dinner let them know that you would love to spend time with them, but are on a special diet of protein, fruits and vegetables. They will cook a meal that will work for your needs. That’s what love is all about, who sits around the table is more important than what’s on the table (I heard that somewhere and it’s true).
Water gives you a feeling of being full. It is much healthier for you than tea, coffee or soda. If you must have coffee, soda or tea it’s fine to start the morning on the way, but then immediately follow with a water chaser. A diet sodas are allowed, but try to reduce and eliminate even that as you progress each week.
If you fail one day do not try to make up for it the next day. Just follow the usual schedule the next day.
If your training plan builds muscle (Jazzercise, weights, etc) This is excellent for toning and shaping but muscle adds weight initially. You may want to stick to go the first week, so you can see immediate success, and then once you have the right mindset thinking about building muscles.