Weight Loss Menu Plan Sample

Dieting without the knowing the right dish to cook is like finding something in a very dark place. Mistakes can be easily made without proper guidance. That is why there are numerous weight loss menu plans that can last for weeks to help you get things going with your diet. These dishes are intended to help you lose weight by providing low calories.

Breakfast Dishes

The most important meal of the day should be packed with energy boosting meals. It is crucial to make yourself full during breakfast to help you get through the entire day. One example of a healthy breakfast meal is one split of toasted English muffin topped with any type of cheese. Broil the muffin until the cheese melts. You can have the muffin with half a grapefruit and a dash of brown sugar.

If you want a fiber enriched breakfast, grab one and one-fourth cups of your bran flake cereal and add a cup of fat-free milk to it. Top the cereal with some citrus fruits like oranges or graprfruit to make it tastier.

Lunch Dishes

Spinach salad is a very healthy lunch dish. Create this dish by topping three to four cups of baby spinach with a piece of sliced hard-boiled egg. In addition, you can add tuna chunks, five pieces of thinly sliced mushrooms, a third of a cup of croutons, three slices of red onion and one-fourth cup of feta cheese. Toss the ingredients together and drizzle with your favorite dressing preferably a balsamic vinegar and olive oil.

If you want a simpler meal during lunch, a sandwich is perfect. A simple raisin wholemeal bread sandwich with organic peanut butter and honey should help you get through to dinner. Have this sandwich with a refreshing cup of fat-free milk.

Dinner Dishes

It is very important to eat a light meal during dinner. One perfect example of a healthy dinner meal is the Savory Asian Patty, which you can easily store in the freezer. The ingredients of the dish are:

• One pound turkey breast
• Eight pieces of diced water chestnuts
• Two garlic cloves, minced
• Four pieces of thinly sliced onions
• Half a cup of unsweetened applesauce
• Four tablespoons of soy sauce.

Proceed by mixing all the ingredients together and making four patties. You only need one of the patties so you can save the three for later. Coat a nonstick skillet with cooking spray and cook the patty over medium heat. Make sure that both sides of the patty are cooked thoroughly.

Serve the patty with three-fourths cup of brown rice, a teaspoon of rice vinegar and soy sauce and half a teaspoon of sesame oil. Furthermore, you can add two cups of steamed broccoli and a cup of berries to make it a complete meal.

In-Between Meals

Cravings are particularly hard to control when you are not used to dieting. Changing the way you eat is probably one of the hardest parts of losing weight. Remember that you don’t have to starve yourself during any kind of diet. Eat a snack in case your cravings start to help you through the day. But remember to make your snacks healthy. So no chocolate chip cookies or chips. Instead, opt for soaked almonds or fat-free yogurt.

Another important aspect of a weight loss menu plan is taking multivitamin and mineral supplements. Taking 250 to 400 milligrams of calcium and magnesium daily is recommended since you are most likely not going to get enough of it by slashing your food consumption substantially.

These meals will greatly reduce your carbohydrates and simple sugars, the stuff which contribute most to excessive weight gain.

Lose Weight and Change Eating Habits

I am sure you are very aware of the obesity epidemic that is sweeping through many countries. You may even have the intention is to lose weight and rid yourself of the unwanted pounds you are carrying.

Intentions however don’t create weight loss, and in some cases, our good intentions can even cause us to gain more weight as we become disillusioned and wonder if it’s all worth it when we don’t lose weight. Losing weight does take lots of self-discipline and is going to mean a life changing decision to change the way view food and exercise in our lives.

This self-discipline is going to involve some pain and discomfort. It is inevitable. The challenge with the inner self over the right way of acting, thinking and behaving is probably the most difficult battle we face in life. However, as we stop and remember that in the short term the pain that is involve in changing our lifestyle might be difficult but we do control it and can make choices to ease the pain. Making these changes assures us of long-term health benefits and there is significant reduction in the risk of the pain associated with chronic.

The opposite of course is true if we don’t accept the challenge to change our lifestyle and eating habits today and the potential for long-term pain and illness that we have no control over, is very significant. Making the decision to change a few things in your diet and lifestyle need not be as stressful as you may think if it is. Diets and weight loss programs today are not the same as they used to be in the past when weight loss was about denying yourself just about everything that tasted good for the sake of achieving little if any long term benefit.

Most weight loss programs that have proven results incorporate life style and food choice modifications. These plans encourage limited dietary and lifestyle modifications that focus on what you can eat rather than what you can’t eat. The modifications to diet they suggest provide long-term solutions that are achievable and leave you feeling empowered as you see the weigh loss happening, often very quickly.

Contact me if you are interested in a personalized weight loss program that will help you shed off unwanted pounds fast and keep them off.

Weight Loss Diet Tips

If you wish to lose weight, you have to change your eating habits. There is no substitute for this because it is highly likely that your bad eating habits made you overweight or obese in the first place. Here are some weight loss diet tips that can be followed anywhere, everyday:

Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.

Don’t skip meals. Skipping meals slicks the body into relaxing the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.

Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.

Eight hours after waking up, our metabolism slows down that’s why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
Add alfalfa or mung beans to salad to get extra iron.

Great cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

Learn how to make the family favored recipes and make certain that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.

Consult the doctor before beginning an exercise or weight loss program.

Slowly eat and chew each bite during meals as this would decrease one’s appetite.
Make certain that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.

How to Stop Overeating and Lose Weight

Almost everyone knows the danger of obesity. Not many people are obese, but many are overweight for their height and frame. Being obese or overweight can lead to various complications of the heart and the entire cardiovascular system. Hypertension, diabetes and even cancer can ramify from simply being overweight.

But the fact is obesity can be addressed with simple measures. There are even those who manage to lose weight simply by cutting back on how much they overeat.

Here are some tips to help you stop overeating.

1) Lessen Your Stress

When under stress, many people tend to indulge on huge amounts of food. Sometimes they even fail to notice just how much they are eating. Stress can definitely alter your behavior and causes uncontrollable manias and unhealthy habits.

Some people even sleepwalk and head straight to the food for a bite. This is bad since sufferers don’t know that they are eating while sleeping.

To avoid this, try to find ways to lessen your stress. Take some time off to be with yourself and for relaxation.

2) Eat moderately

Everyone likes to eat but most people love to eat. Howeveer, loving food so much that it causes you to always gain weight is a sign of excessiveness. But food consumption can be lessened without causing you to love it less. The basic key here is to eat in moderation.

This is probably an age old technique but it still works – Always buy only the right quantity if you are buying food only for yourself.

3) Eat Before Going to a Party

During the old days, young women are advised to eat before going to a party so as not to embarrass themselves and avoid ‘accidents’. Well, this is still true nowadays when people forget to control themselves – most importantly their appetite – during a party.

It is hard to notice that you are already eating too much when you are socializing and rapt with excitement. So get your stomach full or half-full before going to a party to avoid overeating. Don’t stand around the buffet table if you get easily tempted with food. Be a complete butterfly and ‘flutter’ around the party while mingling with your friends.

4) Count Your Calories

Knowing just how much calories you need everyday can help you manage and lose weight. There are several online sources that enable you to calculate this by taking your gender, height, age, current weight and daily activities into consideration. This can definitely help you become more aware of the food you eat once you know your daily recommended calorie intake.

Don’t just take everything you need the next time you do your groceries. Look at the label and see if the items have a detailed nutritional facts printed. It is helpful to be conscious of how much calories you consume each day. Furthermore, this attitude can definitely help you stop overeating and even make you lose weight in the long run.

Weight Loss Remedy From The Orient

Generally, orientals have less of a weight problem than westerners. Why is this so?

Recent discoveries in Japan show that a type of chinese tea called the Okuma’s Wu Long tea together with a healthy diet and exercise revealed that people who regularly consumed this tea experienced over TWICE the calorie-burning results of those who drank the same amount of authentic Japanese green tea. Drinking this Wu Long tea 15 minutes before eating carbohydrates also helped blunt the rise in insulin that normally comes after eating food that contained a lot of carbohydrates. As carbohydrates causes weight gain by increasing insulin levels, drinking this tea helps to control weight gain.

Like other teas as well, Japan’s Shiga University of Medical Science found that drinking Wu-Long tea also daily dramatically clears up skin eczema within just one month, and helps in reducing free radicals, and lower the risk of infections such as the common cold.

Indeed, in the ancient chinese pharmaceutical book “Bencao Shiyi “(The Compendium of Materia Medica), it is said that tea “will make one live long and stay in good shape.” Tea, particularly the oriental Wu-Long tea that comes from China’s Fujian Province has been used by countless generations of ladies to help melt away body fat, boost energy and even clarify the skin, and these newer scientific discoveries in Japan seem to indicate that it is possible to drink away pounds of unwanted body fat and lose inches from the waistline.

However, each person’s body will respond differently to supplements like tea.  If consuming this type of tea makes you feel unwell, you should discontinue it and consult your doctor.

Bear in mind that teas are just a form of natural supplements to help in weight management and fat loss. Taking a supplement to assist in weight loss is just one prong in battling weight and fat, but it is necessary to have a healthy diet and to maintain a program of exercise at the same time if we are to continue to keep the extra weight and fat off our bodies. Therefore, selection of a good supplement, having a balanced diet and having a fitness program will go a long way to get your weight down.

Useless Crash Diets

Most people want things done fast. This explains why crash diets are very popular. But often there is a cost to pay, which you may not fully realize.

Here’s what most crash diets do – they limit calories. This is because of the belief that calories get added to your body as fat.

Of course, it is true that calories that are not metabolized will be stored eventually as fat. But on the other hand, without sufficient calories in your body, you would feel listless and lethargic throughout the day.

Closely connected to low calorie diets is the single food diet. We all know that some foods contain more calories than others (think ice cream, chocolates, pasta, cakes and desserts). So single food diet advocates push for elimination of all high-calorie foods and suggest eating only low-cal foods.

They would have you believe that foods low in calories are good for you because you will not put on weight when eating them. So if you stick to, say a fruit diet, you will definitely lose weight. There are also other single food diets like the protein diet, where you eliminate carbohydrates and fats altogether.

But these single food diets will backfire in the long run. This is because of two simple reasons. First, even low-calorie diets contain calories so if you do not metabolize the calories you put into your body, you will still put on weight. Second, single food diets can pose a danger to your health because they deprive your body of certain essential macronutrients.

That brings me to this third example of a bad crash diet – the crash diets lacking in a type of macronutrient. Take the protein crash diet as an example. Eating only protein will result in weight loss, but it will be detrimental to your health in the long run.

Proteins are made up of amino acids and some amino acids taken in excess over long periods will do damage to your vital organs. For example, homocystein is an amino acid that can be detrimental to your heart if taken in excess.

How about liquid diets and special shakes that fill the stomach so that you do not feel as hungry? I wouldn’t advocate these either because sooner or later you will feel hungry again and you tend to eat more to make up for it.

Furthermore, liquid diets do not put your stomach to work much in digestion. This means that your metabolic rate will continue to remain low, which is the major reason why you gained weight in the first place.

In other words, liquid diets although they help you control your appetite and cravings, do not really address the cause of weight gain.

In conclusion, most crash diets leave a lot to be desired. They are just marketing ploys that have no real research backing them up and thus no genuine results to show. Losing weight should be done the right way, although it may be hard. But when weight loss is done the right way, it is extremely rewarding.

Supporting Weight Loss With Supplements

A person undergoing a major weight loss program sometimes lack the daily recommended vitamins and minerals. This is because some diet plans require dieters to limit their food intake thus causing a slightly significant decrease in vitamin and mineral consumption. Luckily, there are supplements that can fill in the gap. It is a common fact that diet supplements can help you lose 10 pounds or even more. These pills are one of the most important parts of any diet plans.

However, you must first know the facts of these supplements before you go on taking some of them. Diet supplements are, fortunately, rarely detrimental to the health.

They’re there to Help You

Anyone can benefit from dietary supplements. No matter what your goals are, be it weight loss or overall health and wellness, these pills can help you in your journey. The supplements can even help you even if the diet you choose is sub par from the other widely popular ones.

You must remember, though, the golden rule in taking such supplements: “No dietary pill can help you solve all your problems; they are not magic pills.” They are called supplements precisely because they are to supplement any deficiency in your diet. There are supplements for virtually any kind of help you need: from anti-aging and skin health to weight loss and muscle toning.

Facts Regarding the Supplements

Anyone who has been using dietary supplements for a very long time knows that these pills are not FDA-approved since they are neither considered food nor drugs. Thus, you must realize that the labels on any supplements you see do not guarantee accurate results or even contents. For instance, a 100mg vitamin C tablet may contain less than 100mg.

This is why it is important to choose the label that you trust or have been trusted by several people for many years. Don’t be cheap when it comes to supplements because the supplement is only as good as the manufacturer.

Supplements for Overall Health

Those who are satisfied with how they look or what they weigh concentrate on maintaining and better managing their health. Some of the most common supplements for this type of goal are vitamin and mineral supplements. A multivitamin supplements that contains every vitamin you need everyday can provide the essential micronutrients. Furthermore, these types of pills also promote healthy metabolic rates.

The antioxidant supplements are also another type of dietary supplement. They are taken to help the body fight free radicals that are everywhere. Those who actively participate in rigorous aerobic exercises can definitely benefit from these supplements.

Strictly speaking, supplements do not help you lose weight. They enhance your health so that your body can carry out certain functions better like metabolism, detoxyfication, fight free radicals etc. And by doing so, you would likely lose weight. One popular supplement is the green-tea supplement which provides a lot of antioxidants.

Dealing with Hunger to Lose Weight

Curb Your Hunger and Lose More Than 10 Pounds

The hardest part of changing the way you eat is to eliminate hunger pangs and cravings. The body has been so used to being full all the time that it causes you to eat in-between meals. This habit is certainly one of the leading causes of unnecessary weight gain. Most of the time, the food you eat during snacks are unhealthy although satiating. That is why it is important to know how to curb your hunger. Not only will this cause you to lose more weight and faster but also adapt a healthier lifestyle free of extra calories and fats.

Factors That Play a Major Role

Whether you feel hungry and how hungry you feel are affected by certain hormones of the body such as leptin, cholecystokin, ghrelin and insulin. All of these hormones cause the body to experience specific needs for nourishment. In addition, they affect your behavior and thoughts in relation to hunger, satisfaction and appetite.

One popular example of this is when a person feels an intense desire to eat more even if he or she has already eaten enough. This is often caused by the overproduction of the hormone leptin which induces intense appetite, causing the person to desire highly unhealthy foods.

Managing Your Hunger

There are several ways you can manage your hunger effectively. Firstly, to keep your body satisfied, you should have small and nutritious meals throughout the day. You should consume less starchy and sugar-filled meals as this will decrease your hunger levels. Excessive consumption of sugar cause fluctuations of your blood sugar that will not only affect the way you lose weight but also cause eventual diabetes.

Secondly, simple elimination of hunger and appetite stimuli can help manage the weight better. Make sure you reduce the amount of unhealthy desserts and snacks at your home.

Managing Your Satiety (feeling full or satisfied)

It is important to know that there are several factors that contribute to increased satiety. One is lessening the time gap between meals or eating every two to three hours. Also, eating a high protein diet can also cause effective satiety since protein keeps the stomach feeling full for longer periods of time.

Fiber, which helps digestion and clean the digestive tract, can also cause prolonged satiety since the body needs more time to digest fiber enriched foods. Incorporating fiber and protein rich food in your diet can effectively curb your hunger.