I want to go on a diet, starting tuesday and I want to know what to eat to lose weight fast.
example)
Breakfast- what u want me to eat
Lunch-
Dinner-
Snack-
and etc.
Please no answers that say dont lose weight dont lose it fast, all i want is a chart that will help me lose weight and give me ideas, and what to do to lose weight
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lots of fruits and vegetables here’s what I would eat:
Breakfast- fruit and cereal ( cheerios & strawberries or bananas) or a fruit and yogurt parfait and a muffin w/ jam from McDonald’s
Lunch- turkey club wrap ( 2 slices turkey, 2 slices turkey bacon, 2 slices avocado, and 2 tbsp. light ranch dressing in a whole grain wrap) or Pb’s sammie (2 tbsp peanut butter and sliced banana between 2 slices whole-wheat toast)
Dinner- chicken taco salad ( romain lettuce, tomatoes, 1/4 cup of grilled chicken strips, 2 tbsp light shredded cheddar, 1/2 cup black beans, and salsa) or shrimp stir-fry (6 large precooked shrimp, 2 cups frozen stir fry veggies, 1 cup brown rice, and 2 tbsp teriyaki sauce)
Snacks- light popcorn sprinkled with Parmesan or an apple with a few slices of light cheddar or scoop of frozen yogurt w/ blueberries and chocolate chips
There are three real ways to take off unwanted weight: diet, exercise, and supplements. These three things can be done individually, or with each other for even better results.
Modifying your diet consists of replacing your unhealthy meals with healthier, but just as delicious foods. Depending on your activity level and intended fitness goal, you’ll need a certain amount of protein and carbohydrates, but the main thing you want to eliminate is unwanted fats. Try to eat fresh vegetables, fish, meats, chicken, any other things that are healthier then burgers and fries.
For exercise, this is really going to depend on your fitness goal. If you’re just trying to lose fat, a regular daily cardiovascular workout will be the best. This could be running, riding a bike, sports such as basketball, or many other activities. If you’re trying to gain muscle, you’ll want to spend 3-4 days a week working on specific muscle sets via weights.
Supplements are also an important and effective way to get in shape. I’m not talking about things like steroids, but instead *natural*, healthy supplements. There are many different types out there, and they can be great if you don’t have the willpower to extremely modify your diet or spend a lot of time working out.
The article below goes into more detail about all three of these methods. Good luck!
Weight loss and weight training
We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle’s where it’s at when it comes to giving your metabolism a significant daily boost even at rest.
Lose weight slowly with small changes
Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.
Weight loss through eating less fat – but do it wisely
We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
Downsize your dinner plates. Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.