Secondly, be careful with the food consumed daily. The body needs calories for energy but consuming too many calories and not burning them off can lead to weight gain; therefore, try to consume fewer calories. Research suggests that women should consume 2,000 calories per day and 1,500 to lose one pound per week, whereas men should consume 2,500 calories and 2,000 to lose weight. Avoid consuming sugar and starch such as sugary drinks and bread. Keep in mind that this also applies to fast food, such as McDonald’s. Due to the high number of calories in each meal, fast food is the number one reason why people gain weight rapidly. Instead, try to consume high fiber-rich fruits and vegetables, such as cucumbers, apples, kale, carrots, and all the greens one can think of.
For effective weight loss, it is best to do some cardio before consuming breakfast. Those who like to consume cereal for breakfast have to make sure it is a fiber-rich cereal such as oatmeal, otherwise, replace it with some fruit or smoothie. Try to keep track of the number of calories consumed, it is recommended to use a calorie calculator. Some calorie calculators can help determine the right number of calories for weight loss, weight gain or even for weight maintenance.Thirdly, to keep track of the number of calories consumed, by creating a 7-day meal plan which will help lose weight safely. For example, on day one for breakfast, combine 3/4 cup of bran flakes with 1 banana and 1 cup of fat-free milk in a bowl.
Next, for lunch build a sandwich with 1 whole wheat pita, 3 ounces of turkey breast, 1/2 roasted pepper, 1 teaspoon of light mayonnaise, mustard, and lettuce. If desired serve with 1 stick part-skim mozzarella string cheese and 2 kiwis. Then for dinner, prepare a flounder with 2 sliced plum tomatoes, sprinkle it with 2 tablespoons of grated parmesan cheese and broil until golden. Eat with 1 cup of cooked couscous and 1 cup of steamed broccoli. Moving on to day two, for breakfast blend 1 cup of frozen berries, 1/2 a banana and 8 ounces of fat-free milk into a smoothie.
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If heading out, grab 1 or 2 hard-boiled eggs. For lunch heat up 1 cup of vegetarian vegetable soup and serve with 1 veggie burger in a 100% whole-grain pita and 1 cup of grapes. Then for dinner, brush 4 ounces of boneless, skinless chicken with barbecue sauce and grill it. Next, combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato. On day three, consume cooked oatmeal for breakfast with unsweetened soy milk and add either chopped apples or honey. For lunch, prepare a chicken salad with grapes and unsweetened Greek yogurt.
On day three for dinner, eat steamed shrimp with 1 baked potato topped with 3 tablespoons of salsa and 3 cups of spinach. Lastly, repeat each meal starting from day one until the end of the week or personalize each meal as desired. Lastly, avoid starving and eat when hungry. Monitoring calorie intake does not mean one has to eat less. One is allowed to eat more natural fat until satisfied. If hunger becomes an issue try consuming fish, eggs, olive oil, avocados, cheese, nuts and other foods that are high in natural fat. Starving when losing weight may help in weight loss, but only for a short-term, once eating is resumed, weight is gained quicker.
On the other hand, if one is not hungry do not overeat, and please avoid eating more than three times a day. There are many choices available for one to lose weight, but there are no better results than doing so in a healthier way. Preparing the mind mentally and physically is a healthy way to lose weight especially when adding an exercise routine. A healthy eating plan while monitoring calorie intakes is the crucial factor in weight loss. Avoiding hunger is beneficial since the body can stay healthy while losing weight. If after a couple of days, one fails to keep up with this plan, do not back down, get back up and start the process all over again.
