Simple meal plan to lose weight


Weight loss should NOT be complicated.

Calories in LV calories taken out. It’s really that simple. If you eat more calories than you burn every day, your body keeps excess calories and turns them into fat.

The good news is that our bodies are created to burn calories. Someone who weighs 150 kilograms will burn about 46 calories per hour while sleeping. The human brain burns calories for “energy” (memory, information processing, computing, etc.) and even simple tasks, such as standing and going to another room, burn calories.

Food is the biggest factor in how much weight you lose … or gain. Unwanted food will derail your fitness gains faster than you can imagine. No amount of exercise can compensate for 600 calories of pure sugar. On the other hand, eating the right foods will do more for your weight loss goals than you could have in the gym for 6 hours.

Sometimes the “experts” make it seem complicated, telling you to spend a whole day preparing the meal or offering meal plans in which each recipe has over 15 ingredients.

Proper weight loss can be easy.

Meal planning can be as simple as scribbling your favorite favorite meals and snacks. Most of my favorite dishes are the easiest to make. Unless you like to cook, spending time making complicated meals doesn’t make you want to eat that food more than it would be easy.

Here are some general tips I recommend for weight loss, and at the end you will find …

Simple meal plan to lose weight

Losing weight in a simple way involves a few key things: a diet plan, healthy eating, and a shopping list.

Weight Loss Tips for This Simple Meal Plan

Here are some really simple tips that can make a big difference.

1. Watch what you eat

Tracking what you eat can actually be an incredibly useful tool. It doesn’t have to be something you do forever – even watching for a few days can be an eye-opening experience. As you keep a diary of what you eat, you’ll notice where most of your calories come from. That way, you can see what’s really worthwhile for you.

If pen and paper are not your style, use an app. I like the Lose It app (versus My Fitness Pal) because there are fewer foods, which means less confusion when trying to pick a chicken.

How do you determine the right amount of calories for you? Honestly, I found that the algorithms and calculations of the app based on your height, weight and gender are quite inaccurate – because they don’t take your metabolism into account!

This is where keeping track of meals really comes in handy. I recommend that you keep track of what you normally eat for 3-5 days (no restrictions!) And then reduce your average calorie intake by 100-250. This way, your new caloric goal will fit your metabolism and be achievable in the long run (it doesn’t make sense to follow a 1200 calorie diet a day just to get back to your “normal” way of eating later. , and you gain weight back, right?)

2. Reduce carbohydrates with starch

Please note that I did not say “remove”, just reduce! I don’t think deprivation helps your overall goals.

The total reduction in carbohydrates in the diet is proven to be significant (1) for:

What are starchy carbohydrates? Starches include cereals such as bread, rice, pasta and quinoa and also include starchy vegetables such as beans, peas, corn and potatoes.

The size of the starch portion is generally 120 calories and equal to a thicker slice of bread, 1/2 cup of boiled rice, quinoa or beans, or 1 cup of starchy vegetables, such as corn.

The best way to reduce your starch content is to make equal substitutions. An average rusty potato contains about 30 grams of starch. An average sweet potato contains only about 8 grams. When you make that change, you will still have a potato with the table.

Eat your vegetable burger wrapped in lettuce instead of bun. Then you will still receive a favorite lunch with just a small change to better suit your goals.

When you start tracking your calories, pay attention to how many servings of starch you consume. Can you eat 1 or 2 servings less without feeling deprived? Can you change something with a less starchy option and still enjoy your favorite dinner?

3. Add starch-free vegetables for volume

This is really the best trick! Carbohydrates are found mainly in both starch (listed above) and starch-free vegetables, but you can make a lot more profit (both financially and in terms of calories) by filling it with vegetables.

For example, would you rather eat 1/2 cup of rice or 3 cups of cauliflower rice?

Making these small replacements will help you feel full longer. You won’t end up running back for another snack an hour after dinner.

Here’s a list of really great starch-free vegetables to fill your plate with:

  • Artichoke

  • Asparagus

  • Bean sprouts

  • Broccoli

  • Brussels sprouts

  • Carrot

  • Cauliflower

  • Cucumber

  • Eggplant

  • Lettuce

  • Mushrooms

  • Pepper

  • radishes

  • Lettuce

  • Spinach

  • Red

  • Zucchini

4. Focus on eating ONLY when you’re hungry, not boredom, stress, or other emotions

This is the toughest. But it can be the most important! Boredom and emotional eating are one of the biggest causes of weight gain.

Learn personal signs of hunger and satiety in your body. When you feel an emotion and you are not hungry, you need to find other activities besides food. Send a message to a friend to say hello, take a quick walk around the block (or even just around the room), or practice calm breathing. This can be difficult, but it becomes absolutely easier as you develop your skills. Talk to a therapist if that helps.

One trick that might help you learn your clues is to drink water every time you feel the urge to grab a snack and see if the urge passes. Then, if you’re still hungry, make sure you eat a healthy snack, such as sugar-free Greek yogurt.

If weight loss is important to you, make time for it

Time is truly an illusion! We never feel that we have enough time, but we do have time for things that we WANT to make time for. For example, if I’m working, but I’ve just seen a TikTok video for a super cute Amazon blanket, I take the time to do some shopping online.

Healthy eating and meal planning are probably not the most interesting way you can spend your time, but if weight loss is important to you, you need to make time.

Take the time to sit down and plan what you will eat and write it down (or use a meal plan app)! To save time in the future, keep a list of your favorite healthy meals so you can just look at the list and create your meal plan. Creating a meal plan should take 15 minutes or less.

Write a shopping list and then go shopping.

Finally, the preparation of the meal. It shouldn’t take long and you can use shortcuts (for example, buy grilled chicken strips and pre-cooked vegetables), but whatever you do, DON’T skip this important step.

If you have space in your schedule to cook dinner at home, make it a plus for a lunch or two during the week. The leftovers are all about preparing the meal!

To help you save some time, here’s a full-day meal plan to give you a starting point. Complete with breakfast, lunch, dinner and snacks.

Simple meal plan to lose weight

Breakfast

First of all, eat only if you are hungry. Listen to your body’s signs of hunger and satiety – don’t force yourself to eat.

If you are hungry, stick to protein and fat foods such as eggs, cheese and avocados. Here are some ideas:

  • 2 hard boiled eggs + 1 string cheese

  • Omelette with diced bell pepper and ½ avocado

  • 1 low-sugar yogurt with ⅛ cup crushed walnuts

AND! Did you know that eating protein at breakfast can completely reduce your appetite for carbs later in the day (2)?

Lunch

What do we want for lunch? We want to be full and satisfied, but not so lethargic that we can’t go back to work!

It’s easy to create full and energizing lunches and dinners with my “formula” also known as #thatformula:

  • 2 cups starch-free vegetables, such as lettuce, bell peppers, broccoli, etc.

  • 100-200 calories of fat, such as avocado, cheese, oil, etc.

  • 4-5 oz of protein, such as chicken, tofu, beef, etc.

Here’s an example for lunch!

1 can of tuna (protein) + 1 tablespoon of mayonnaise + all the seasonings for pretzels. Mix these ingredients together. Soak 2 cups of carrot chicken!

STARTERS

Like breakfast, I recommend staying with protein and fat foods to keep you full and full of energy, but to limit your total carbohydrates.

Here are some examples!

  • 1 cup baby carrots + 1 to-go guacamole

  • 2 hard boiled eggs + 1 string cheese (yes, breakfast meals can serve as snacks!)

  • 1-2 servings of jerky

Dinner

Follow the same formula we discussed above!

  • 2 cups starch-free vegetables, such as lettuce, bell peppers, broccoli, etc.

  • 100-200 calories of fat, such as avocado, cheese, oil, etc.

  • 4-5 oz of protein, such as chicken, tofu, beef, etc.

Here’s an example for dinner!

2 cups broccoli + 1 serving of frozen shrimp. Fry with an oil spray and drain off excess water. Top with 2 tablespoons of peanut sauce and 1/8 cup of roasted peanuts.

cited:
1. https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12230
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334852/





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