Forget about detox or any extreme diet, or giving up
all your favourite food in order to lose weight. Instead, follow this
fabulous New Year New You plan for losing weight fast that lets you eat –
and we mean, really eat!
Devised by Dietitian, Juliette Kellow, this diet plan is guaranteed
to help you lose up to a stone in just six weeks – while still enjoying
three square meals and snacks each day.
Here at Weight Loss Resources, we don’t believe that losing weight
and keeping it off means a life-long sentence of eating sushi, edamame
beans, gogi berry juice and poached white fish (like some of our
favourite celebs do!).
Instead, like most nutrition experts, we recognise how important it
is to have a food plan you can enjoy when you’re losing weight. Of
course, it’s vital to eat a diet that includes fewer fatty, sugary and
salty foods, and more fruit, vegetables and starchy, fibre-rich foods –
both to help us lose weight and stay healthy. But we also know that
eating our favourite foods from time to time helps to make losing weight
more enjoyable so we don’t feel deprived or that we’re missing out.
That’s why this amazing new plan for losing weight faststill
includes foods that most people love, whether it’s chips, biscuits,
chocolate, crisps, steak or the odd glass of wine. And it’s this that
makes our meal plan so different from many of the other ‘detox’ or
‘deprivation’ diets you typically see at the start of a new year.
Meanwhile, enjoying your favourite foods occasionally means you’ll
find it easier to stick to a healthy, balanced diet most of the time.
And it’s these newfound good eating habits that will help you lose
weight fast and keep it off.
So what are you waiting for? It’s out with the old and in with the new – a new, slimmer, healthier you, forever!
Here’s what to do…
Simply follow our week-by-week plan over the next six weeks.
Choose one breakfast, lunch and dinner each day. Vary your choices to
keep meals interesting and to provide you with a range of nutrients.
In addition to your three main meals, choose ONE snack every day.
You may choose from either the SAVE (100 calorie) or SPLURGE (250
calorie) snacks – you’ll find treats in both!
If you’re stuck for time when you’re trying to loose weight, and
want to grab a ready-made meal or sandwich, allow 250 calories for
breakfast, 350 calories for lunch and 450 calories for dinner.
If you follow a vegetarian diet, choose meals marked with a V – you’ll see there are plenty of options.
Each day, have and extra 300ml skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the food plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
Remember, portion size matters when you’re loosing weight! Follow these guidelines:
All teaspoon and tablespoon measurements should be level
One small can is equivalent to around 200g
Jacket potatoes should weigh around 200g
A small glass of fruit juice should be around 150ml
Pots of yoghurt should weigh no more than 150g
A matchbox-sized piece of cheese should weigh 30g.
Add plenty of vegetables or salad to each meal in the plan. Add
fat-free dressing or balsamic vinegar to salads to liven them up and
vary your choice of salad ingredients so you don’t get bored.
Fortunately, this plan for losing weight will help you eat the
recommended five different servings of fruit and veg every day to boost
your intake of fibre, vitamins and minerals.
Aim for 2 litres of fluid every day to prevent dehydration. It’s
fine to drink water, tea, coffee, herbal tea, diet drinks and squashes
as part of your diet plan.
How many calories does the lose weight fast plan provide?
Each breakfast, lunch and dinner, together with the milk allowance,
adds up to 1,150 calories. Choosing a SAVE (100-calorie) snack takes
this up to 1,250 calories; choosing a SPLURGE (250-calorie) snack takes
it up to 1,400 calories. It’s up to you whether you choose to SAVE or
SPLURGE, but as a general guideline, if you have less than 1 stone to
lose you should opt for the SAVE snack, while if you have more weight to
lose, you should choose the SPLURGE snack. If your plan is to lose
weight as fast as possible, healthily, stick with the meal plan and
leave out the snacks.
Whether you have successfully finished losing weight or you are
thinking about going on a diet there are small changes you can make in
your lifestyle that will make a difference. The truth is no one goes to
sleep at night and wakes up 50 pounds heavier the next morning. The
weight was added gradually, an extra soda or latte here, a dessert you
didn't need to eat there.
Mass Medical Weight Loss
Changes don't have to be big in order to be effective, neither do they have to be painful.
Since the end of the 70’s we have been eating more and exercising
less. As school systems throughout the country axed physical education
programs and home economics for budgetary reasons, waistlines have
expanded at an alarming rate. We have the worst possible combination of
events; a growing population that knows very little about the food they
eat or how it is grown and produced. The lack of understanding and
ignorance about our bodies and the importance of exercise is tragically
breathtaking.
So, what to do, what to do? Consider that if you go back to your old
eating habits after losing weight you will most likely gain back those
pounds. If you lost the weight, the diet worked. Making the necessary lifestyle changes a permanent commitment is the difference. Here’s a list of simple changes you can make that will make a difference.
Taken individually, they won’t do much, but remember we are looking for
lifelong lifestyle changes. Taken together they will make a difference
between pounds gained or lost at the end of a year.
Eat fresh fruit daily if possible, or a minimum of three times a
week. Buy canned fruit packed in extra or very light syrup or juice,
never heavy syrup where all the calories are.
Buy tuna packed in water, not oil. When making tuna salad, consider
the number of calories in mayo and sour cream and consider that less is
more. A mixture of both will lighten the calorie load.
Need a chocolate fix? Buy the miniature size dark chocolate candies
and place them in the freezer. You don’t need to completely eliminate
any food; that will only make you feel deprived. Instead, limit the
number of miniature candies in a day to four or approximately 125
calories.
If you are heavy salt user try a product like Salt Sense. It is real
salt, not a nasty tasting substitute. Start using more pepper. There
are so any types of pepper. Best of all, pepper adds taste without
adding calories.
Add olive oil and garlic to your regular diet, both are proven to be
very beneficial in addition to adding flavor to foods. They are a big
part of the Mediterranean diet which is once again gaining in popularity. CNN reported that recent studies show people eating this heart-healthy diet have healthier brains.
Skip the cheese and never super-size anything if you are eating fast
food. An extra slice or two of cheese can add as much as 250 calories
to an already calorie burger.
Always return your shopping cart. Why? Because this is a way to get
you burn additional calories. While you are at it and if time and
children permit, take an extra lap around the grocery store. There are
multiple ways to add extra calorie burning activities to your lifestyle
if you take the time to stop and think about it.
These are easy steps that can make a difference in your health.
There are many more, but this is a good start to get you thinking about
the kinds of changes you can make that can become a permanent part of
your life.
ABC News reported there are 108 million dieters in this country. Dieters are spending upwards to $40 billion annually
on diet books, diet supplements, diet foods, videos, weight-loss camps,
and the like. There are volumes of information on dieting, some of it
good and much of it not so much.
Do diets really work? In a word, yes, if the pounds came off the
diet worked. The problem is people are looking for quick fixes. Far too
many people return to their old eating habits once they go off their
diets. Who can forget Oprah's loss of 67 pounds and her gain of 90 pounds when she went off her diet in the 1990s?
Too many dieters have experienced additional weight gain after
reaching their goal because of their "once and done" attitude. We can
blame the diet or we can approach weight loss from another perspective
and with a new attitude.
While it is easy to the blame the diet, the truth is, choosing a fad
diet or the wrong diet for your particular needs will almost certainly
lead to frustration and failure. Starvation diets and quick weight loss
diets can be unhealthy. Some diets lead to excessive water loss. Water
loss and weight loss are not the same thing. Fad diets, crash diets, and
celebrity diets not based in fact or science are not long term
solutions.
Before making your final decision on the diet that best fits your personal needs you should do two things:.
Track your food intake for 2 weeks before deciding on a diet.
This is called knowing where you've been before deciding where you want
to be. It is surprising how many people have little or no idea of the
number of calories they consume every day.
Set realistic weight loss goals. You didn’t put the weight on
overnight and you won’t lose it overnight. A weight loss of 2 to 4
pounds a week should not negatively affect your overall health.You
should be consuming between 1,200 and 1,500 calories on your diet for healthy weight loss.
If you want 2016 to be the year your diet succeeds consider the following as you review the data from U.S. News & World Reports:
Can you see yourself eating these foods for the rest of your
life? Weight loss programs sending specially designed meals to your home
are an easy way to start, but they can be very costly. More
importantly, if you go back to your old eating habits consuming more
calories than you burn once you leave the program, the pounds will
return. Never forget you are looking to establish new eating habits for
the rest of your life.
Choose a diet with foods that you like. It is important to learn the differences between protein, carbohydrates and fats. You will lose weight on a diet that is heavy in protein like Atkins,
however, the question is are you better off transitioning to a more
balanced Mediterranean style diet after reaching your goals.
Consider investing in afitness watch
like Fitbit so you can track your daily calories, exercise and physical
activities. Our bodies were designed for work and physical activity. A
lack of activity not only affects our bodies but our brains and our sense of well being. Exercise is important whether a person is dieting or not.
Use today’s technology to help you keep track of your weight loss goals, calories and exercise. There are multiple diet apps to help you succeed. Take advantage of them.
Once you've achieved your weight loss goal, you should be
consuming no more than 1,700 to 2,000 calories a day. Remember less is
more, and the older we get the fewer calories we need to live a healthy
life.
One final point. Some of these diets were designed to address
specific health issues that may not apply to you. You are an individual
whose likes and dislikes will impact on your choice. As you review the
rankings remember just because a diet is ranked high on the list, it
doesn't mean it is right for you.
Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.
To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.
"Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert," advises Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work. She suggests giving yourself permission to enjoy your favorite foods -- in sensible portions.
To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:
1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages.Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.
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