Calorie Diet Plan for Losing 2. Pounds in 6 Weeks - Free Weight Loss Plan. With the following six week diet plan, you can expect to lose approximately 2. Note: The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Includes: free printable meal plan, how to use the plan, benefits of low-calorie low-carb eating, following the plan, and weight control.Average weight loss should be between two to four pounds per week. Like any other weight loss plan, this 1. Important: Drastic reduction in calories can cause many reactions, such as slowing down the body’s metabolic rate. Therefore, it is always advisable to obtain approval of your physician before starting a low calorie diet plan. Guidelines for Success of this Calorie Diet.
For any weight loss diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you’re a coffee lover, stick to one cup in the mornings taken black or with calorie- free sweetener. Diet soda is OK every now and then, but shouldn’t be consumed daily as it can bloat and dehydrate the body. Avoid foods that are overly processed. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables. Allow yourself an indulgence once a week or so. Download a free 1500 calorie meal plan and meal plan shopping list to help you lose weight. This doesn’t mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are. The menus for our 1. Make sure you’re eating on a regular schedule. Skipping meals is an absolute no- no for any diet plan to be successful. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied. Calorie Diet Plan Menus for Seven Days. Day One. Day Two. Day Three. Day Four. Day Five. Day Six. Day Seven. Repeat the above menus for following a 6 week diet to achieve your weight loss goals. Shopping List. Download and print a list of what you will need to stock up in order to successfully complete the above mentioned meals for 1. Shopping List for One Week. Vegetarian 1. 30. Calorie Diet Plan. Looking for Vegetarian 1. Calorie Diet Meal Plans? We now have a week full of meal plans for our vegetarian visitors. Calorie Diet Plans. Calorie Diet Plan. Calorie Diet Plan. Lose Weight Walking: Burn 1,3. Calories Walking . It’s FREE if it does not work for you! Maintaining Your New- Found Weight. It is very easy to re- gain all the weight that you put so much effort in losing. While this plan helps you lose weight in 6 weeks, maintaining your weight loss is an entirely different game. And it cannot be achieved by another 6 week diet. The key to keeping those pounds off is to develop a weight loss mindset. We share here, our recommended reading resources for a slim and healthy lifestyle: These bestselling books have inspired and encouraged many to manage their weight throughout their lifetime. They will change the way you look at your body and your diet and instill in you healthy habits which alone, can give you a dream body that will stay with you forever. Walk It Off: Burn 1,3. Calories Walking – Fitness Magazine. Calorie Diet . How much you lose per week, however, depends on the number of calories you burn daily. A deficit of about 5. Although 1,4. 00 calories is adequate for many people, you must conscientiously construct your meals so you don't feel deprived or miss out on essential nutrients. Active adults who exercise an hour or more most days may find 1,4. A 1,4. 00- calorie diet is relatively restrictive but won't yield the same weight loss for everyone. A sedentary 5. 0- year- old woman needs just about 1,6. This results in a loss of about 0. At the other extreme, an average active 2. Recognize, though, that losing more than 2 pounds per week consistently is not recommended because it often means you're losing muscle along with fat. Faster weight loss is less sustainable, and you're more likely to gain lost weight back. If you just consider calories when planning your meals for 1,4. A holistic medical specialist, Mark Hyman, MD, maintains that not all calories are created equal. For example, you won't get the nutrients you need if you down a 6. The quality of your food also plays a role in whether you feel satisfied, energized and healthy. Department of Agriculture recommends that a person following a 1,4. Opt for unprocessed versions of these foods, such as lean meats, unsweetened yogurt and milk, whole grains, fresh or frozen vegetables and fruits without sauce and/or added sugar. One day of a 1,4. At lunch, have a cup of whole- wheat spaghetti mixed with 1 teaspoon of olive oil, 1/2 cup of steamed zucchini, 1/2 cup of steamed red pepper and 2 tablespoons of shredded mozzarella cheese. Enjoy 1 1/2 cups of 1 percent milk on the side. At dinner, have 3 ounces of flank steak grilled alongside a small baked sweet potato and 3/4 cup of steamed broccoli. As a snack, between meals or after dinner, enjoy 1 1/2 cups of plain, low- fat yogurt with 1/2 cup of fresh blueberries. Another day might start with 1 cup of shredded wheat, 1 1/2 cups of 1 percent milk and a small banana. Lunchtime consists of a salad made with 2 cups of shredded romaine lettuce, 1/2 cup of sliced cucumbers and five cherry tomatoes; top it with 1 tablespoon of pumpkin seeds, 2 ounces of baked chicken breast and 2 teaspoons of olive oil and lemon juice. For dinner, broil 3 ounces of salmon and have it with 1/2 cup of wild rice and a cup of steamed peas and carrots. Snacks include 1 cup of plain kefir, 3/4 cup of fresh raspberries, 1 ounce of cheddar cheese and eight cracked- wheat crackers. If you're not achieving your weight- loss goals with a 1,4. Registered dietitian Joanne Larsen notes on her website, Askthe. Dietian. com, that you should not eat fewer than 1,2. Be honest about eating the recommended portions to meet the 1,4. If your health allows it and your doctor approves, increase your physical activity, too, to burn more calories daily and create a greater deficit. A daily 3. 0- minute walk, swimming laps, gardening or calisthenics increase your calorie burn by 1. Exercise also affords numerous other benefits that promote wellness and a healthy body.
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