The Ultimate Healthy Weight Loss Meal Plan. What do I eat to lose weight? Is there a question we get more often here at Coach Calorie? Probably not. For your convenience, we have created a 4 week weight loss meal plan full of healthy, whole foods that will help you feel energized, lose fat, and be the healthiest you can be. How to Use This Plan. The meal plan gives suggestions for 3 meals and 3 snacks per day. Eat all three main meals, and add the snacks as needed for hunger. For simplicity’s sake, I have suggested one night of leftovers, one night of eating out (or more leftovers), and that Sunday night you prepare enough of your dinner to also eat for lunch the entire week (at least M- F). I’ve also simplified shopping and prepping by repeating breakfast and lunch every day for each week. You do not have to follow the plan exactly: simply mix and match the below suggestions as needed. If your goal is fat loss, make sure you are moving for at least 3. Hey Everyone, Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free. Another important part of the Herbalife Products & Diet Weight Loss Eating Plan is dinner. Eating your dinner normally is important and you should. Four Methods: Exercising to Lose Weight Making an Eating Plan Doing Weight Loss Treatments Other Proven Diets Community Q&A. Nutrisystem is more than a diet plan, our program is designed to help you lose weight fast and improve your health. Join the millions who have lost weight! Provides weight loss solutions through education. Offers articles on exercise, diet, fitness, weight loss tips, and metabolism. If after several weeks of this plan nothing is changing, consider eliminating 1 snack per day. You can also choose to eat your whole grains only within 2 hours of exercise or before 3pm. A note about whole grains – these can be tricky to pick out, because everything from cereal to breads to muffins to chips are deceptively labeled as whole grain, whole wheat, etc. Look for very few ingredients on the label, all recognizable as something you might have in your own kitchen. Real whole grain products will be dense and textured. Here is more to help in the planning and execution of this meal plan: Suggested Meals. Anything below can be substituted in place of the meals in the plan. Add a veggie and/or fruit for a complete meal. Suggestions : oatmeal with berries, natural peanut butter, and cinnamon, made with skim milk – FAST2 egg omelet with ground turkey breast, with sauteed bell peppers or broccoli, and spinachwhole grain english muffin with tomato, smoked salmon and 1 egg, side of celery and/or apple sliceswhole grain toast with almond butter, nonfat plain greek yogurt mixed with berries – FASTbreakfast smoothie with spinach, plain nonfat greek yogurt, 1 cup of frozen fruit, flaxseed – FAST (Best choice for pre- workout)breakfast taco with scrambled eggs, black beans, turkey sausage, spinach and tomatoes in a corn or whole wheat tortilla (make a big batch, freeze, and reheat–FAST)nonfat plain greek yogurt with mixed berries, almonds, and pure vanilla extract – FAST1 egg scrambled with kale, sweet potato hash browns (grate hash browns, mix with egg white, salt, and pepper, form a patty and cook in cast iron skillet)2 hard boiled eggs, sliced bell peppers, 1/2 grapefruit (make a big batch of hard boiled eggs, peel and divide into sandwich bags and sprinkle salt/pepper for grab and eat- FAST)frittatas made in muffin pan (pour egg, chopped spinach or kale, tomatoes, and goat cheese into non- stick muffin pan, bake 2. Morning, Afternoon, and Bedtime Snack (optional)This is optional. Have all three or none, but listen to your hunger cues and eat if you’re hungry. T natural peanut butterbell peppers, celery, or carrots with 2. T hummusfrozen grapes or blueberriesfruit salad (strawberries, blackberries, raspberries, blueberries for example)a couple of squares of dark chocolate and strawberriesfruit dipped in fruit dip (nonfat plain greek yogurt, 1tsp raw honey, 1. T peanut butter, vanilla and cinnamon)roasted or raw cauliflower dipped in greek yogurt “ranch” (nonfat plain greek yogurt, salt, pepper, parsley, celery seed, garlic and onion powder to taste)handful of pistachiosbrown rice cake with mashed avocadogrilled zucchini chipsbanana and 2. T nut buttermore healthy snack ideas here. Lunch. Choose at least 1 large serving of vegetables and a form of protein, add in healthy fats, whole grains and/or fruit for a complete mealsalad with grilled chicken, leafy greens like spinach or field greens, bell peppers, pomegranate seeds, feta cheese, pumpkin seeds, and a drizzle of olive oil and red wine vinegarblack beans, quinoa, onions, red and green bell peppers, hummus wrapped in a collard green leaftuna or salmon salad made with lime juice and mashed avocado instead of mayo, side of steamed veggiesgrilled chicken breast with roasted vegetables (make a huge batch, section into daily lunches and refrigerate, grab and go)whole wheat pita pocket with grilled turkey, baby spinach, avocado, and tomatoeschicken, spinach, mango and goat cheese quesadilla on whole wheat tortillaspinach salad with strawberries, pecans, feta, and grilled chicken with a drizzle of homemade honey mustard (olive oil, dijon mustard, and a bit of raw honey)leftover spaghetti squash with lean grass- fed meatballs, tomatoes and broccolisalad with arugula, cucumbers, pomegranate seeds, raisins, pine nuts, and seared tunaquinoa with shredded chicken, red onions, bell peppers, cucumber and apple cider vinegarturkey burger in a lettuce wrap with goat cheese, baked sweet potato. TIP– If you eat out at lunch regularly for work, go for the greenest salad, watch the cheese portion, balsamic vinaigrette or oil and vinegar on the side; or grilled meat and steamed veggies. Dinner. At dinner, aim for centering your meal around a serving of healthy protein and a heaping serving of veggies. Feel free to have any of the breakfast or lunch ideas for dinner, too. For extra efficiency, make large portions and use for lunches or freeze for upcoming dinners. Here are a few dinner suggestions: spaghetti squash, tomato sauce, grass- fed meatballs with chopped up veggies mixed in (kale, spinach, broccoli work great)turkey chilichicken tacos in corn tortillas or lettuce wraps with shredded chicken, pico de gallo, avocado and a side saladspinach, chicken, avocado, and goat cheese salad with red onion, bell peppers, walnuts, and cherry tomatoesgrilled chicken tenderloin, baked sweet potato fries, roasted cauliflower, homemade honey mustard dip (greek yogurt, drop of raw honey, dijon mustard)baked butternut squash stuffed with quinoa and black beanscrock pot shredded bbq chicken on a whole wheat bun, with roasted brussels sproutsbaked salmon and tomatoes drizzled with olive oil, with mashed cauliflower and spinach saladbaked acorn squash stuffed with onion, grass- fed lean ground beef, riced cauliflower, diced tomatoesroasted garlic shrimp and veggiesbeef and broccoli made with flank steak, spaghetti squash, broccoli and peanutsgrilled pork tenderloin with mixed greens salad and roasted cauliflower, garlic, onion and tomatoesstuffed zucchini (stuff with lean meat and veggies, sprinkle with cheese)eggplant lasagna with spinach, lean grass- fed beef, tomato sauce, skim cottage cheese, sliced eggplantcrock pot chicken fajitas (add chicken breast, peppers, onion, broth, lime chile powder to crock pot, serve on corn tortillas)seared scallops on a bed of spinachchicken stuffed poblano peppers with pico de gallo and avocadotons more approved healthy recipes here. So there you have it. Choose from the above options, move for at least 3. Stick to these foods 8. Download Coach Calorie 4 Week Meal Plan. Herbalife Products & Diet Weight Loss Eating Plan. Renee M. I knew I had to make changes in order to live healthier. 10 Painless Ways to Lose Weight. Easy weight loss tips you can slip into your everyday life. How to Lose 10 Pounds in 10 Days. Losing ten pounds in ten days is not an easy endeavor. Start by following a strict diet. Consume more protein. The Best HIIT workout plan (w/ hiit workouts videos) outlining 10 rules to boost weight loss by 48%. HIIT stands for High Intensity Interval Training. I was overweight and had zero energy, but like many people who have attempted to lose weight countless times without results, I was ready to give up. For me, dieting was a synonym for frustration. If I would lose any weight I would put it back on in weeks. This went on for years until my daughter introduced me to Herbalife. She got me inspired to try them! I started replacing two meals with two Formula 1 Healthy Meal Nutritional Shakes a day. This helped me to recover my energy. By using the products, eating healthy and exercising regularly, I shed 6. Now I feel like dancing every day. I even became a Certified Dance Instructor. Although the changes have been amazing, breaking bad nutritional habits required a great deal of determination, which was probably the hardest part of my journey. All I had to do was keep moving forward by making little adjustments. For example, when I wanted a snack I had a Protein Bar or an Herbal Tea Concentrate to avoid high- carbohydrate sugary snacks. With the help of the products I was completely able to learn how to lose weight the healthy way. I feel so confident that I am able to wear jeans I haven? The key is to never give up! Use the products with confidence, eat healthy and live active . Ways to Lose 1. 0 Pounds in 1. Days. Some of the best whole grains include: whole wheat, whole oats/oatmeal, bulgur, brown rice, whole grain barley, whole rye, buckwheat, whole- wheat couscous, and quinoa. It is important to not fall for advertisements tricks. Always read the labels and look for the specific term. JADEISABELLE. COM - My Weight Loss Story. Hello there! I don’t know how you came across this page, but I’m guessing you probably Googled “weight loss blogger Singapore” or something, hah. THIS IS ME NOW. VVVVvv. These days when I scroll through my feed, I get reminded of why I'm doing the detox in the first place. I'm no longer reliant on it. Now it's simply a tool that connects me with people I don't get to meet so often, but whom I still keep close to my heart. It doesn't bother me that I'm off the grid for days and weeks – those who know me, know exactly what I'm up to. Some of these people AREN'T even on my Facebook! Some of them don't even HAVE Instagram. These people don't need a virtual connection with me cos we talk in real life – that's a real connection. On the other end, those who don't know me well enough, don't need to know what I'm doing any way. So far, I’ve successfully maintained a loss of around 2. KG. I’ve been approached about this topic so often, I thought I would set up this section on the Blog to share about how I achieved the weight loss, and I hope it helps you in some way. I’ve sort of revamped this page to work in an FAQ format so that it’s more reader- friendly; I’ve received so many emails and Facebook private messages containing queries which I’ve already addressed on here, so please read this page cos your answer may be right here! I think it’s a pretty good chart, yes? I didn’t get out of TAF Club until I was about 1. Even after that, I was plump and remained so throughout my adult years. OK. So, despite the fact that I wasn’t completely satisfied with the way I looked all my life, it didn’t occur to me that I had the power to change it. Sure, I went on diets and exercised, but still did not see any changes. So I gave up and reverted to my bad eating habits. I lived thinking that I would forever be that sluggish girl with lots of flesh on her bones. From time to time, some around me would remark that I was “fleshy”, and whilst they weren’t as nasty as those who made fun of me when I was a kid, it still sort of hurt. But I knew it was the truth. I didn’t like the way I looked, yet I chose to focus my attention on other aspects of my life instead of trying to resolve this physical issue of mine. I felt tired most of the time and kept hitting the snooze button every morning. I wasn’t motivated to get out of bed and allowed myself to sleep in until 3. PM (3. PM!!!) on weekends. I didn’t like to move. I was basically low on energy and my stomach was full of gas from drinking too much Diet Coke, and I felt bloated all the time. I ate lots of sodium- laden and sugary foods. I paid no attention to what I was putting into my body and didn’t care if I ate enough nutrients. The way I see it now, I really had no reason to complain about my physique then, given how my poor habits had contributed to my appearance. How did you get started? I woke up one morning (specifically, on 1. July 2. 01. 2), and decided to again try to change my life. Suddenly, I wanted so badly to be healthy; my motive has extended beyond just wanting to be rid of my excess pounds. I was sick of being sluggish. What was the first thing you quit eating/drinking? That day, I decided to start by quitting Diet Coke. It’s really amazing that I haven’t drank Diet Coke since then, and I had absolutely no problems switching to plain water. I was so determined to quit and sure enough, I saw a quick dip in the number on the bathroom scale in the weeks following my quitting. Despite being a zero- calorie drink, Diet Coke is bad for you in more ways than you’d ever imagine! Cut to the chase. What’s your REAL SECRET to weight loss? My secret is that I started using My. Fitness. Pal on my i. Phone for calorie- counting. You simply have to determine your Basal Metabolic Rate and Total Daily Energy Expenditure before you can draw up your weight loss plan. My lifestyle change made such a huge impact that my weight fell off the moment I started to track my food intake and keeping within my daily caloric goal. I lost 1. 0kg in the first 4 months. Tell me your meal plan! I want to know EXACTLY what you’re eating! I didn’t eliminate any food groups or ban much from my diet besides Diet Coke (and all other pop) and artificially flavoured drinks. I explored the snack aisles for more snack options while keeping within my daily caloric goal, added more fresh fruits and vegetables to my diet, and made my own breakfast instead of grabbing an oily pastry on the way to work. Funnily, prior to this change, I probably ate fresh fruit less than 5 times a year. I also started to like salads and freshly- made sandwiches, but also made sure to pick the right kinds of ingredients, especially when eating out. I fell in love with raw, natural foods and now make them part of my daily diet. And I’m an OATMEAL WARRIOR. Since my lifestyle change, I find myself craving fresh fruit and vegetables more than anything else. Previously, all I craved were processed, denatured foods. My palate has shifted considerably; things which were once bland to me have now become so flavourful, and I no longer use extra salt or sugar. From there, I realised that I’d started to embrace clean eating, which is basically consuming foods as close to their natural state as possible. Did you know that some natural foods can help alleviate water retention too? But I’m lost – I don’t know how this will work out? As I went along and achieved weight loss bit by bit, I realised the reason why I had failed in the past was because I never had a plan. I had zero clue about how I’m going to track my progress and had unrealistic expectations. I now have an idea of my weight loss goals and keep my expectations reasonable. I have a fabulous app to help me, a determination that would stop at nothing, and the enthusiasm to move more in a bid to get in better shape. Also, running changed my life! I run at least 5. K every day. If you want to start running, I wrote a guide on the Couch- to- 5. K running app, which is very useful for beginners. I enjoy living life more than I did in the past. I feel motivated most of the time because I was seeing consistent results. The biggest mistake you can ever make while trying to lose weight, is to see this as a “diet”. It is a permanent lifestyle change. There is more to losing weight – trying to keep it off! So many have regained the weight they’d lost simply because they reverted to their old eating habits. Did you know, I used to binge eat? How did losing weight change your life? Along with this lifestyle change, I rise around 5. AM every day, naturally. I typically get started on my morning workout before 6. AM on working days. It’s as if my body wants to rise early, automatically, and I have so much more energy now compared to my pre- lifestyle change days. In the past, I got out of bed only around 3. PM on a typical Saturday or Sunday, and I’d go to sleep at about 5. AM! I now retire at 1. I have articles to complete and deadlines to meet, 1. PM at the latest, on average. I wrote more here – 2. Any other information to offer? I enjoy reading up on health topics, and found out that our organs play a huge part in fat metabolism. Your body needs nutrients and you should feed it accordingly so that your system works well enough to sustain your lifestyle. Ideally, you should target to eat all foods in moderation and not deprive yourself of your favourite foods because you’ll only end up binging if your diet becomes too restrictive. I’m pretty sure I’ve been doing everything right. Why am I not losing weight? On this journey, you will sometimes feel defeated if you don’t see the number on the scale moving downwards. So believe in yourself and just keep going! Final words? As always, I’d like to gently remind all that I am not a healthcare professional, therefore it is always best to consult your doctor for health- related issues and before you embark on a change in diet. Let’s do this together! Feel free to drop me a comment here, or if you prefer more privacy, you could send me an email or a message on Facebook.
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