Getting to or maintining a healthy weight is one of life's toughest battles because it's always ongoing. And, for many, it's the determining factor between feeling good or feeling lousy.
Gaining weight can affect your confidence, strain your joints and muscles, and contribute to problems at work or in a relationship.
If you're killing yourself at the gym and not seeing results, the problem is simple - you're putting in more calories than you are able to burn off.
This 5-day plan will help you get overeating back in check, and you'll develop a new eating style that fits your budget and your waistline.
First Things First
Women should typically shoot for no more than 1,400 calories a day to shed excess body fat. Most men should try to hit the 1,800-calorie mark.
Start by being mindful of the normal amount, on average, that you consume on any given day. Eat your usual, and tally up the calories. Are you currently at 2,200 calories but want to get it down to 1,500?
This meal plan will help you stay full throughout the day despite limiting your calories.
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Day 1 - Kick-Start Your Metabolism!
Breakfast
* 1/2 cup low-fat milk
* 1/2 cup whole grain cereal
* One banana, orange or grapefruit
* Cup of black coffee
Mid-Morning Snack
* One whole wheat pita
* 1 Tbsp. hummus
* A few cherry tomatoes
* Cucumber slices
Lunch
* 8 oz. non-fat plain Greek yogurt
* Fresh berries for topping
Mid-Afternoon Snack
* Three sticks of celery
* 1/2 Tbsp. peanut butter
Dinner
* 1/2 cup brown rice
* 4 oz. chicken breast, grilled or baked
* Broccoli (no limit!)
* Bell pepper, sliced
* Braags Liquid Aminos (instead of soy sauce)
Day 2 - Going Strong with Protein!
Breakfast
* 1/2 cup oats
* 1 cup water (for cooking oatmeal)
* 1/2 tsp. cinnamon
* Orange or apple
Mid-Morning Snack
* Cup of herbal tea
* 1 apple, sliced
* 1/2 Tbsp. peanut butter
Lunch
* 1 slice whole wheat bread
* 3 oz. deli turkey
* 1 tsp. brown mustard
* Tomato slices
* Spinach
* Iced tea (unsweetened)
Mid-Afternoon Snack
* 6 oz. vanilla Greek yogurt
* 1 Tbsp. granola
Dinner
* 1/2 cup couscous
* 4 oz. baked chicken breast
Day 3 - Fuel Up on Fiber!
Breakfast
* 1/2 cup oats
* 1 cup water (for cooking oatmeal)
* 1 tsp. maple syrup
* 2 Tbsp. sliced almonds
* Cup of black coffee
Mid-Morning Snack
* 1/4 cup unsalted nuts
Lunch
* 3 oz. grilled shrimp
* 1 cup greens (kale, spinach, etc)
* Green tea
Mid-Afternoon Snack
* 1 oz. cheese, cubed or sliced
* Whole-wheat crackers
Dinner
* 4 oz. lemon pepper salmon, baked
* 1/2 cup brown rice
Day 4 - Keep the Low-Sugar Going!
Breakfast
* Whole-wheat English muffin (high in fiber)
* 1 tsp. coconut oil (use as spread)
* 1/2 cup fresh strawberries, sliced
* Water or tea
Mid-Morning Snack
* 1/2 cup trail mix
Lunch
* 1 cup kale or baby spinach
* 1/2 cup firm tofu, cubed and baked
* 1/4 red onion, sliced
* 1/4 bell peppers, sliced
* Handful broccoli florets
* 1/2 Tbsp. balsamic vinegar dressing
Mid-Afternoon Snack
* Rice cake
* 1 Tbsp. almond butter
Dinner
* 1/2 cup quinoa
* 4 oz. tilapia filet
* 1/2 Tbsp. extra-virgin olive oil (to bake fish)
* Salt and pepper
* Peach
Day 5 - Almost There!
Breakfast
* 1/2 cup strawberries and blueberries
* 1/2 cup oats
* 1 cup water (for cooking oatmeal)
* Cup of black coffee
Mid-Morning Snack
* 1/2 cup pineapple
* Hot green tea
Lunch
* 1 cup mixed greens
* 2 oz. grilled chicken breast
* 1 cup cantaloupe melon, cubed
* 1/4 avocado, sliced
* 3-4 strawberries, sliced
* 1 Tbsp. creamy chia seed dressing
Mid-Afternoon Snack
* 2 Tbsp. Hummus
* Cucumber slices
* 1/2 whole-wheat pita
Dinner
* 1/2 cup whole-wheat spaghetti noodles
* 1/4 cup low-carb spaghetti sauce
* Nectarine or kiwi
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Successful weight loss is dependent on the here and now. Start with Day 1, and take it one meal at a time.
Once you finish off Day 5 with excellent eating habits (and give yourself a pat on the back!) take the next two days off.
Then, get right back on it again and go full force with the confidence that if you had the self-control to stick with it for one week, you can follow it until you hit your goal.
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