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Give Yourself a Deadline |
Trina writes, "Experts say losing half a pound to two pounds a week is realistic. To lose a pound you need to burn 3,500 calories more than you swallow. Expect to start noticing physical results after six weeks."
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Start a food diary. Find out exactly how much you're eating in a day and figure out where you need to cut out junk and kick in self-discipline.
Take measurements and have your photo taken in snug threads. Date the photo and include your measurements on the back. You can use this to mark your progress.
There are only two things you can do to lose body fat - burn more calories and take in fewer. To lean out your body, calculate your total daily caloric intake then reduce it by 500 calories. Eat several small meals throughout the day. Include protein, carbs and a small amount of fat in each one.
Eat Clean
(A sample meal plan)
Meal 1
- 1/2 cup oatmeal with a few berries or cantaloupe, honeydew, grapefruit
- 1 cup of eggs (scrambled or omelet style), with freshly chopped veggies
Meal 2
- 1 cup low fat cottage cheese
- 2 tbsp flaxseed
Meal 3
- 3 oz grilled white chicken breast or 1 tin tuna or salmon, or 1 cup ground elk or venison
Meal 4
- 2 scoops protein shake with 1 cup of coconut milk
- 1 cup broccoli nibbles throughout the day
Meal 5
- 3 oz chicken, salmon or 2 whole eggs
- 3 oz mashed yam with pinch of cinnamon
- 1 cup of spinach, kale or bok choy
Meal 6
- Large salad or mixed veggies with 1 cup of egg whites
Approximately 1,800 calories per day
40% protein (180 grams per day)
40% carbs (180 grams per day)
20% fat (40 grams per day)
(Sample diets)
Breakfast: Protein shake with oatmeal, 1/2 banana
Snack: Rice cakes with almond butter
Lunch: 1 chicken breast, 2/3 cup green beans, 1/2 cup rice
Snack: Protein Bar
Dinner: Grilled salmon, large salad, sweet potato
(More Samples)
Meal 1: 1/2 serving cream rice, 5 egg whites
Snack: 2 egg whites, 10 g protein pancake
Meal 2: 4 oz chicken, 1/3 cup green pepper, 1/3 cup green vegetables
Meal 3: 3 oz tuna, 2 egg whites, 6 asparagus patties
Meal 4: 5 egg whites, 1/2 cup green pepper
Meal 5: 6 oz white fish, 1/2 cup greens
Meal 6: 20 g protein shake
Include lean sources of protein, complex carbohydrates and essential fats. Avoid simple sugars, fried foods, hydrogenated oils and butter.
Success Tips
1. Eat 5 to 6 small meals a day
2. Space them out every 2 to 3 hours
3. Drink up: have a protein shake right after your workout
Facts to know:
1. You have to walk 30 minutes to burn off a beer that has 150 calories, or run for 8 minutes.
2. You have to walk approximately 40 minutes and run for 15 to burn off a slice of cheese pizza.
3. 1 tbl spoon of sugar is 45 calories. You have to walk 12 minutes and run 3 minutes to burn that many calories.
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Posted on Aug 29, 2011 08:24am.
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