I am to show you how-to –best –lose –weight by
eating great and spending less time in the gym
How
to Eat Great and Lose Weight
Snacking on dried out rice cakes and
wilted lettuce leaves is no way to spend your mealtimes. You don’t have to eat
bland, boring foods just to trim up. It is possible to eat great and lose
weight all at the same time. If you choose quality foods and have a willingness
to try new things, you can get down on delicious meals and shed pounds too.
Choose
the Right Foods
You can’t possibly lose weight if the foods you use to
prepare you meals are unhealthy and loaded with calories .When you avoid
processed nonsense and stick with fresh ingredients, you can’t go wrong.
Anything boxed, frozen, jugged or canned is considered processed and has no
place in a healthy diet.
Foods that should be staple healthy
meal plans include fresh fish, naturally raised meats, organic poultry, organic
whole eggs, raw nuts, fresh herbs, and fresh fruits and vegetables. Natural
foods are better for you because they are low in calories and filled with
plenty of nutrients your body can use.
Also, natural foods aren’t loaded
with a laundry list of additives that contribute to weight gain, diabetes,
cancer, hypertension and other health problems.
I Need to Lose Weight without Feeling Hungry
“I need to lose weight but I’m sick
of feeling hungry all the time,” is a common statement made by individuals who
follow fly-by-night diets. If your diet leaves your stomach rumbling every hour
on the hour, it’s time to make a change. I used to think that losing weight
meant starving. It took me a while to accept the fact that I could actually eat
heartily and still drop weight.
The time I spent starving in the
name of losing weight was miserable. When I did manage to shed a few pounds, I
would gain it all back in a matter of weeks. Sometimes I’d even gain a few
extra pounds. Talk about depressing!
What I learned through years of
research (and trial and error) is that when you follow a healthy eating plan,
you can chow down until you’re full, and still see amazing weight loss results.
What
Are Healthy Foods?
Healthy foods are not created in a
factory of processed to death. If the food is dried, canned, frozen or filled
with ingredients you can’t pronounce, stay away from it. Examples of healthy
foods include fresh fish, naturally raised meats, legumes, seeds, organic
poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.
How
to Make Healthy Meals More Filling
There’s nothing more dismal than
dealing with hunger pangs all day. If your meals aren’t satisfying you, this is
exactly what’s going to happen. Here are some tricks to make your meals more
filling:
- Add a source of quality protein and a source healthy
fat (yes, fat) to each of your meals. Doing this makes meals more
satiating and curbs hunger. Sources of healthy protein include natural
meats, organic whole eggs, organic poultry and fish. Sources of healthy
fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.
- Load your plate with veggies. It helps to divide your
plate into three sections and fill the larger section with veggies. Leave
the other two sections for meat and other foods. Veggies are full of
fiber, so they expand in the stomach, digest slowly and keep you full
longer.
- Drink a glass of water before each meal and throughout
the day. This will help you feel full faster and reduce hunger.
Examples
of Healthy, Filling Meals and Snacks
- Breakfast:
2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.
- Snack:
1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.
- Lunch:
4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and
a small green salad with vinegar and olive oil dressing.
- Snack:
2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of
celery sticks.
- Dinner:
5 oz broiled halibut steak, 1/2 cup of green beans sautéed in garlic,
small baked sweet potato and a small green salad with apple cider vinegar
and olive oil dressing.
Diet plans
that leave you hungry all the time (or even some of the time) are evil. Why not
scrap the diet altogether and eat healthy instead? If you do it this way, you
can eat delicious, filling foods and still lose weight.
DO SOME PHYSICAL ACTIVITIES
Do some physical
activities for 30 minutes a day , it will also help you lose more weight
,perform some high resistance training and you can lose more weight
CALORIE NEEDS PER DAY
MALES
AGE SEDENTARY MODERATELY ACTIVE ACTIVE
2 1000 1000 1000
3 1000 1400 1400
4 1200 1400 1600
5 1200 1400 1600
6 1400 1600 1800
7 1400 1600 1800
8 1400 1600 2000
9 1600 1800 2000
10 1600 1800 2200
11 1800 2000 2200
12 1800 2200 2400
13 2000 2200 2600
14 2000 2400 2800
15 2200 2600 3000
16 2400 2800 3200
17 2400 2800 3200
18 2400 2800 3200
19-20 2600 2800 3000
21-25 2400 2800 3000
26-30 2400 2600 3000
31-35 2400 2600 3000
36-40 2400 2600 2800
41-45 2200 2600 2800
46-50 2200 2400 2800
51-55 2200 2400 2800
56-60 2200 2400 2600
61-65 2000 2400 2600
66-70 2000 2200 2600
71-75 2000 2200 2600
76 and above 2000 2200 2400
FEMALES
AGE SEDENTARY MODERATELY ACTIVE ACTIVE
2 1000 1000 1000
3 1000 1200 1400
4 1200 1400 1600
5 1200 1400 1600
6 1200 1400 1600
7 1200 1600 1800
8 1400 1600 1800
9 1400 1600 1800
10 1400 1800 2000
11 1600 1800 2000
12 1600 2000 2200
13 1600 2000 2200
14 1800 2000 2400
15 1800 2000 2400
16 1800 2000 2400
17 1800 2000 2400
18 1800 2000 2400
19-20 2000 2200 2400
21-25 2000 2200 2400
26-30 1800 2200 2400
31-35 1800 2000 2200
36-40 1800 2000 2200
41-45 1800 2000 2200
46-50 1800 2000 2200
51-55 1600 1800 2200
56-60 1600 1800 2200
61-65 1600 1800 2000
66-70 1600 1800 2000
71-75 1600 1800 2000
76 and above 1600 1800 2000
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