Weight management does not have to involve boring, restrictive meals. In fact, planning appealing meals that include your favorite foods makes it easier to stick with your diet and see good results. This free weight loss meal plan focuses on simple ways to prepare tempting, nutritious menus that will help improve your overall health while you work toward your ideal weight
Choose a sustainable Plan
severely restrict calories or limit food groups is not necessarily the best diet plan for people on a weight loss program. For example, the Mayo Clinic reports that most people who use carb diets restricted giving up programs within a year, and then regain the weight they worked so hard to lose. If your goal is permanent weight loss, focus on planning healthy and enjoyable meals that will be part of normal lifestyle.
Focus on nutrition
The American Dietetic Association, or ADA, recommends choosing a weight loss meal plan that includes foods from all five food groups: lean proteins, low-fat or fat-free dairy, fruits, vegetables, whole grains, and healthy fats. Read product labels to determine fat and sugar content in packaged foods, and use them sparingly when whole foods are available. Rather than counting calories, be sure to get the correct number of servings from each food group.
Switch to healthy fats
Not all fats are bad for you. In fact, omega-3 fatty acids, found in salmon, flaxseed and walnuts, can be very beneficial. The American Heart Association recommends eating fish at least twice a week, and ADA proposes to add a handful of walnuts or almonds to your daily diet. Also substitute omega-3 rich canola or olive oil for other vegetable oils.
Reduce empty calories
Empty calories, so named because they are low in nutritional value, can sabotage your weight loss plan. Soft drinks, sweets, coffee additives and calories from excessive fat in prepackaged foods are common culprits. Gradually wean yourself from empty calories by replacing more beneficial products. For example, let chocolate soy milk to your coffee can replace sugary, high-fat mocha drinks, while water with lemon wedge can replace soda.
Watch portion size
A serving of protein, such as meat or fish is about the size of a deck of cards, a serving of rice is half a cup, which is smaller than a woman’s fist. The ADA suggests a simple way to control portions and make each meal contains the proper nutrients: Fill half your plate with vegetables and a quarter each of protein and whole grains. Add a piece of fruit and one serving of dairy products.
Take a day off
The Body for Life fitness program embraces the idea of ??a weekly “free day.” Within reason, the program lets you choose one day a week when you can eat foods that tempt most to stray from your diet. Indulge moderately in foods that would otherwise be prohibited removes the feeling of being deprived. Continued success in eating healthy as being more likely. Moreover, the more fit you become, the less effect the occasional indulgence will have on your overall success.