The best way to reach your weight-loss goal is to have a
very specific MMA Diet plan.
First you must decide what your goal weight is. After that, you can determine
exactly how you will reach that goal.
1. Determine how many calories you need to maintain your
current weight. There are many calculators available on the Internet to help
you determine this number (see resource section below). For a basic estimate of
your healthy caloric intake, multiply your weight by 10. If you weigh 160
pounds, that would be 1,600. This is the approximate minimum number of calories
your body would need per day if you were completely inactive. Next, add more
calories based on your activity level. A person who spends time both moving
around and sitting at a desk would need to add about another 30 percent to the
minimum.
2. Create a 500-calorie deficit in order to lose one pound
per week. By cutting out 500 calories per day, you can expect to lose about one
pound per week. The Surgeon General of the United States recommends a steady
weight loss of no more than two pounds per week.
3. Make a list of the calorie counts of your favorite foods.
Use a spreadsheet to make a list that is easy to access. Include foods you eat
every day; don't forget that slice of cheese on your sandwich or the tablespoon
of ketchup.
4. Evaluate your list, and swap high-calorie and
empty-calorie foods out for healthier choices. If you love bacon, try switching
to turkey bacon. Instead of greasy deep-dish pizza, try homemade pizza with
olive oil, tomato sauce and veggies with no cheese. Do not give up all the
foods you love: Just find or make healthier versions. The book Eat This Not
That by David Zinczenko has thousands of suggestions for swapping favorite
foods for healthier versions.
5. Write out a meal plan for the week using your calorie
lists. Include breakfast, lunch, dinner and two snacks. You want your total
calories for the day to be the amount you calculated in step one minus 500.
6. Make a backup plan. Some days you will feel more hungry
than other days. Keep quick and healthy snacks available such as bananas,
carrot sticks, protein bars and low-fat yogurt to help you stay on track.
7. Add exercise to your plan. Exercise for 30 minutes three
times per week to start. Track how many calories you burn, and replace only
half of them. For example, if you burn 100 calories, eat a 50-calorie snack. By
eating back half the calories you burn, you will be making sure that your body
is getting enough energy to support your workouts.
Related Post:
How to Prepare Diet Meals
How to Maintain Weight Loss
Related Post:
How to Prepare Diet Meals
How to Maintain Weight Loss
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