Friday, October 24, 2014

Weight Loss Meal Planning - Foods To Choose And What Not To Eat

Weight Loss Meal Planning

If you want to shed some fat the healthy way, by improving your diet over time, then you need to do some weight loss meal planning to make sure you are eating the best foods to burn some fat. It is not rocket science but there are some basic rules regarding what you choose. If you follow these rules and do some moderate exercise it will make a one hundred percent difference to your success or failure. I have listed below the main food basics that you need to know.

1. Food Groups

There is a small number of food groups that you need to think about when choosing what you eat. You need to eat a selection of food from each of these groups to maintain a healthy diet. A healthy diet is essential to weight loss as it will help speed up your metabolism and stop you storing food as fat.

  • Proteins: protein forms the building blocks of your body for growth and repair
  • Carbohydrates: provides you with fuel or energy, too little and you will be tired
  • Vitamins and mineral salts: these are essential to keep your body healthy
  • Fats: these also provide energy and some fat soluble vitamins
  • Fiber: is needed to help your digestive system work

Did you notice that sugar was not included in my list? That is because you really do not need refined sugar especially if you want to shed some pounds and create weight busting menus.

2. Balancing the food groups

You need to eat food from each group every day to stay healthy. Don't make the mistake of thinking that if you do not eat fat you will stay wonderfully thin. Your body can convert protein and carbohydrate into fat. As a rule of thumb you should eat equal amounts of foods containing proteins, carbohydrates and vitamins/minerals. If you eat the right foods from these groups you will get enough fat and fiber in your diet.

3. Choosing the best foods to eat within each group

Some foods are just better for us and that is a fact. The better foods are usually the more natural foods. So when drawing up your diet, leave out processed foods like white rice, white bread and pasta and throw away your deep fat fryer because they have no place in a fat busting diet.

4. Here is my short list of the best foods to eat - each group is best first

Weight Loss Meal Planning
  • Proteins: nuts and seeds, pulses (beans and lentils), oily fish, shell-fish, white meat (chickens breast without the skin) fat reduced dairy (milk, yogurt, cheese, eggs) lean red meats
  • Carbohydrates: starchy foods such as rolled oats, potatoes, yam, brown rice, whole-meal cereals (whole-meal bread and pastas).
  • Vitamins and minerals: fresh fruits and vegetables, especially colourful plants such as dark green leaves (spinach, kale), strawberries, blue berries, oranges, carrots, red and green peppers and so on.
  • Fat and fiber: if you eat a good combination of the other three food groups and you eat plenty of raw fruit and vegetable, nuts, seeds and whole foods such as brown rice and whole cereals you will get enough fat and fiber.

5. Amounts of each food group to eat

Try to eat at least equal amounts of proteins, starchy carbohydrates and fruits and vegetables in every meal and eat frequently but moderately.

Remember the five a day rule that you should eat at least five portions of fruit and vegetables every day and eat them raw when possible, make salads and juices to go with your meals.

Also make sure you eat nuts and seeds daily - sprinkle them onto other meals, into your salads and your cereal dishes.

6. Finally here are a few don'ts

  • Don't eat fried foods and processed foods like white bakery goods or lots of pasta and pizzas, or white rice they are all low in nutritional value.
  • Don't eat sweetened foods laden with sugar, glucose, fructose...
  • Drop the coffee and sweet drinks.
  • Drop fried foods.
  • Drop alcohol or reduce it to special occasions.

I wish you every success with eating healthy and shedding some pounds.

SEE ALSO: Best Foods To Eat To Lose Weight Quickl

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Meal Planning Strategies for Weight Loss
Meal Planning Strategies for Weight Loss

Meal Planning Strategies for Weight Loss

Losing weight is hard. I get that. One of the biggest struggles people tell me they have is with their diet. They can exercise just fine, but they cannot get their diet under control. Why don't you make things easier on yourself by planning out your food ahead of time? Like they say, failing to plan is planning to fail! Here are my tips for planning out your meals AND snacks so you will be prepared to succeed!

1. Take one day a week and figure out what you are going to cook for that week.

I recommend Sunday evenings, but whatever works best for you. I found this AWESOME app called Food on the Table that lets you pick out meals for the week, then it actually helps you find deals based on your nearest grocery store and has a grocery list for you! THAT is what I like--something that helps you simplify the whole process so you don't have to think about it too much.

2. Buy only what you need at the grocery store for that week.

Take a look in your pantry. Is it full? Then only buy produce! Eat what's in your pantry until it is GONE then start over with your meal planning and buy only what you need for that week! Don't look at what you want--like those cookies that are calling your name--NO! Go by what is on that list and stick to it! If it's not in the house, you're not gonna eat it!

3. Plan out your snacks. I recommend eating 3 meals and 2 snacks daily depending on your hunger for that day.

If you eat a bigger lunch, maybe you don't need that afternoon snack. Learn how to listen to your body! Snacks I usually have on hand are hummus, apples, almonds, shakeology, organic protein bars, etc. I ALWAYS have snacks in my purse in case I get hungry when I'm out running errands. The key is being prepared so you don't have to go to some fast food joint at the last minute because you are SO HUNGRY that you couldn't wait until you get home.

4. Plan out your meals for the next day.

Think about what your calorie goals are. You can use a website like or to help figure out what your needs are. Then think about what you will eat the next day. For example, if you know that you need to eat 1500 calories a day to lose weight, then you might plan on eating 400 calories for breakfast, 100 for a mid morning snack, 350 calories for lunch, 150 for an afternoon snack, and 500 calories for dinner. So you will need to think about what those 150 calories for a snack looks like. It might be an apple and 10 almonds. Plug your food for that day into one of those websites so you KNOW in ADVANCE what you will be eating the next day and that you will be on track with your calories. You need to plan for success!

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6 Tips for Choosing a Weight Loss Plan
6 Tips for Choosing a Weight Loss Plan

Tips for Choosing a Weight Loss Plan

The book stores and Internet today are filled with an overwhelming number of diet plans for weight loss. Diets that promise you the earth and flash to your inner thin person, "pick me, pick me", but do they deliver?

You will probably find that most diets will help somebody, but you need to be able to work out if they are going to help you. I know three people who lost a heap of weight on the Atkins diet, but when I tried it I almost passed out on the sixth day. So all diet plans will not suit all people.

Here are my tips for choosing a diet plan that will work for you.

Tip 1 Flexibility

First of all your diet plan must be flexible. You should be able to follow the program whether you are a meat lover, a vegetarian or somebody with special dietary needs. Your diet plan should be flexible enough to allow for those times when you will eat a little extra and should allow you to factor that in. It will also allow for the occasional treats so that you don't have to sit there feeling glum while everybody else is eating cake.

Tip 2 Weight loss should be slow and steady

If your weight loss plan is promising that you will lose 10 lbs in 10 days, it is probably not going to be a great program. You may lose that much by starving yourself, drinking shakes or swallowing a handful of supplements, but there is a high likelihood that you will put it all back on again plus a bit more.

Fast weight loss diets do not teach you what you should be eating, and do not train you to get back in touch with feeling full and knowing when to stop eating naturally. If your diet is too strict, you will most likely suffer a rebound effect at some stage and break out by motoring through the fridge until you have eaten everything worth eating.

The best plans aim for a loss of 1-2.2 lbs (0.5-1.0 kg) a week.

Tip 3 Your weight loss plan should be healthy

This really goes without saying. No weight loss program should ban healthy foods - fruit, vegetables, healthy fats, chicken, meat, fish, pork, legumes, nuts and seeds for example. You should be able to incorporate all of your favourite healthy foods into your diet plan.

Tip 4 You should have access to support

A much underestimated factor in weight loss is support, and hopefully you will have supportive family and friends. Programs like Weight Watchers are excellent because of the support provided at the weekly meetings from your leader and other people who attend the meetings. However, if you find a weight loss plan online, it is important that support is offered through regular emails from the provider, online tools and perhaps a forum that members can join to talk about their challenges and to help each other.

Tip 5 Sustainability

Another really important aspect of a weight loss plan is that it should be sustainable after the initial losing weight phase. You don't want to reach your goal weight and be left wondering what do I do now? The best plans will enable you to lose weight, and maintain it for the rest of your life because you are following a way of eating that suits you.

Tip 6 Affordability

You may think that affordability is an odd tip, however if you are on a budget, you will need to factor in the cost of joining a program that has weekly or monthly fees. If you need to attend for a long period of time, this can be quite a considerable drain on the budget. Joining online programs can cut the cost considerably, and there are some good programs available online that you can buy for a one-off fee and receive life time support through emails and forums.

Follow my tips to help you find a healthy eating plan for weight loss, and you will have no trouble finding a plan to follow for the rest of your life.

For more information, visit Jan Clifford at eating plans for weight loss, where you can read my favorite diet reviews, find out how exercise, sleep and stress affect weight loss. Get the latest research on losing weight, nutrition and wellness. Visit today to learn how to quit sugar. Nutrition is my passion.
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Weight Loss Plan For Women Over 40 - Why Slow Is Better

Weight Loss Plan For Women Over 40

Many weight loss plans for women over 40 can be difficult. By this time, some women over 40's New Year's resolutions are already almost forgotten, given up in frustration or simply tossed aside. The vast majority of resolutions involve changing diets and attempting to eat foods that promote weight loose and better heath. One reason so many fail is an over-optimistic, complete makeover of eating habits. Drastic changes rarely stick; it's really hard to give up old habits and make a 100% change.

Weight Loss Plan For Women Over 40

Rather than starting out with a bang, then fizzling completely out, its more doable to take a look at changing just a few things in your diet. To hasten shedding those 10 pounds, start this month targeting sugar intake. For example, you can exchange just one can of soda for water. During the next few weeks, try exchanging 2 soda's for water. Most health experts advocate water over diet versions of soda, as water is a much healthier choice. In one year, over 60 pounds of sugar will be eliminated from your diet by this simple exchange! This is one of the slow and steady tricks that adds up to an amazing number of calories over the course of a year.

Sugar is implicated not only in weight gain but in many chronic diseases effecting increasing numbers of Americans. Type 2 diabetes is linked to excess sugar and refined grains, certain cancers may be aggravated by sugar, and even Alzheimer's disease may have a sugar connection.

While you are cutting sugar intake, look at the breakfast cereal, muffin, or pastry you start each day with. Replacing these with a bowl of cooked oatmeal with fresh fruit not only decreases fat and sugar intake, it provides a burst of healthy nutrients and fiber to your day. Increased fiber intake can help burn those calories faster, helping you achieve more rapid weight loss. Fiber keeps the digestive tract in good working condition and helps protect the cardiovascular system. As usual, when eating healthy foods you get multiple benefits.

Another area that can be easily addressed is fat consumption. Try this simple switch. Rather than buying two percent or whole milk, buy skim milk. Add it to your coffee, oatmeal, recipes, or enjoy a glass with a meal. Saturated fat has been closely linked to heart disease, so again, not only will you lose weight, you'll protect your health.

Another simple exchange is using natural nut butters instead of margarine which is loaded with trans-fats. Avoid butter which is full of saturated fats. Instead use nut butters on toast or bagels. Cooking with olive oil rather than butter saves calories and speeds weight loss.

One of the easiest changes that promotes weight loss is portion control. Look at your plate and figure a 10 to 20 percent reduction in portion size. Leave some of the plate empty. Enjoy the foods you always eat; just eat a little less each meal. Over a year, using only this simple technique, you can lose 10 to 20 pounds or more.

So, if you are a woman or know of a woman who needs a weight loss for women over 40, you can follow these simple weight loss tips today.

Most people who want to lose weight look for get thin quick tips, want to learn how to lose weight effectively, and gotta know how to lose fat quick. If this sounds like you, click here to visit my "Lose Weight Really Fast Tips" blog at How to Lose Weight Plan

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Weight Loss Plan For Women Over 40