Healthy Eating Plan
(fast weight loss with a healthy eating plan)
You should make a zealous effort to continually develop and
evolve healthy eating strategies that promote weight loss.
There is no book, nor will there ever be a book, that can
dictate the precise nutritional regimen you should use to ensue
or warrant success. You must devise their own easy to
follow eating plan based on moderation, variety and balance.
This strategy is the only way the nutritional plan will continue
for life.
There is no one
set plan for any given individual however, these are the facts:
To lose weight, fewer calories must be consumed than expended;
to maintain weight loss, the number of calories consumed and
expended should be approximately equal:
- Woman and
inactive men generally need to consume approximately 2,000
calories to maintain there current weight; men and very active
women need to consume approximately 2,500 calories to maintain
there current weight.
- To lose one
pound an individual must burn off, 3500 calories; therefore,
consuming 300-500 less calories per day (7 x 500 =3500 per wk.)
will result in a weight reduction of approximately one pound per
week which is a healthy and realistic goal.
You must be very conscientious concerning their daily
consumption of calories. Education is key, individuals should
learn how to eat foods that are naturally low in calories.
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Processed Foods
The more foods are
processed, equates to the increased fiber and bulk that have
been excised, thus, the more calories per gram. For, example it
is now three in the afternoon, the satiety from lunch has long
since faded and it is time for a snack. The individual reaches
into the refrigerator and snags a twelve-ounce bottle of
advertised "fat-free" apple juice and within ten seconds the
juice is gone but the appetite still lingers. This individual
has just consumed some 165 calories (of his/her allotted 2,000
calories for the day). This glass of juice could have been
substituted with a glass of water (zero calories) and an apple
(65 calories). The individual would then have enjoyed the
satiating effect while the digestive system processed the apple.
Snacking between
meals is probably the most detrimental aspect to any diet; the
key to success is to find snack foods that are palatable, high
in bulk/fiber, and low in calories. Back to the apple, when is
the last time you sat down and snacked on say two or three
apples at one sitting? However, you could sit down and
easily consume 10-15 reduced-fat Oreo cookies with a glass of
milk comprising some 950 calories or almost half of an
individuals daily allotment of calories. The difference is the
apple is more filling secondary to the bulk and fiber as
compared to cookies with their high sugar content and subsequent
high-density calories.
You must also learn how to be prepared so you do not set
yourself up for failure. You should always have a nutritious low
calorie snack available. Do not expect to find something
appropriate to eat in a vending machine or at the convenient
store around the corner because you will inevitably end up with
a bag of Doritos and a Coke.
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The consumption of alcohol represents another hurdle for many
individuals. Alcoholic beverages are full of "empty calories."
Twelve ounces of beer contain approximately 150 calories; the
same quantity of light beer contains 105 calories. A glass of
wine or shot of 80 proof distilled alcohol contains around 100
calories. If a person were to only consume one beer or one glass
of wine over the course of the evening their diet strategy would
probably stay intact.
However, this is rarely the case, alcohol decreases your
inhibitions so once you have consumed one drink it usually
results in another. After a couple of drinks an individual's
will power decreases and they will often indulge in poor eating
habits.
I am not suggesting
giving up drinking completely, that would be an unrealistic
goal. However, each individual should develop techniques to
reduce their alcoholic intake.
For example, if a
person's occupation requires them to entertain individuals
several times per week, first have a nutritious light meal prior
to arriving at the function. Next, make your drink of choice a
glass of water with a slice of lemon. Arriving at the function
on a semi-full stomach and refraining from alcohol will assist
tremendously in keeping an individual's will power in check.
Remember, count the calories you consume on
a daily basis, keep a journal if possible. This will help you
become more aware of the calories you are consuming.
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