Today begins week 6 of the program. You have successfully lost 10 pounds and are 1/3 of the way to meeting your 30 pounds lost in 15 weeks goal. The positive lifestyle habits that you have built are the cornerstone of your successful weight loss program. Your positive lifestyle habits are not always easy but the benefits of following through with them are immense not only resulting in weight loss but also in improved overall health.
Your daily weigh in serves as a reminder that you are on a journey to a lighter and healthier version of you. Through your tracking of your weigh in you are able to verify that you are on track for your weekly weight loss goals. There may be days when you do not see the progress that you desire. When this occurs take time to consider the previous days food and activities. Sodium, sleep, hydration, time of the month and other factors all affect your weight. If the scale is not cooperating, consider decreasing your sodium content and increasing your sleep in order to produce the desired results. Remember that you are looking for an overall downward trend in your tracking.
Proper hydration is important for a number of reasons. Not only is water important for good health, but it also is important for efficient weight loss. When you are adequately hydrated the body is better prepared to release the undesired extra weight you are carrying around with you. Also, by drinking a full 8 ounce glass of water before each meal you promote a feeling of fullness. In addition, thirst and hunger are often confused. By drinking a glass of water then allowing your body time to process what you have done you may find that you are satisfied without excess eating.
This weight loss program recommends 6 meals per day which also helps to reduce the feelings of hunger. By eating on a regular schedule your metabolism is able to function at a high level of efficiency which can lead to greater weight loss. Also, by eating 6 meals a day it will seem like you are either eating, just finished eating, or just preparing to eat which decreases the desire to cheat. Eating at the proper calorie range is vital for your weight loss program to be successful. Too little food and too much food are both hindrances to your success. The default example for this program features a 190 pound woman who should eat at the 1,250 calorie level while exercising to burn 2,000 calories per week. At this calorie level each of the 6 meals can contain approximately 210 calories. Initially you may think that this is a very small amount of calories; however, it can be a large quantity of food if done correctly.
If your diet focuses on prepackaged and prepared foods then both the quality and the quantity of food you can consume will be small. If you focus on fresh produce, lean proteins, and whole grains you will be surprised at the quantity of good food you can consume. For example, a breakfast sandwich consisting of 2 slices of toasted reduced calorie wheat bread, 1 large egg, and 1 ounce of Canadian bacon totals 209 calories. This breakfast is simple to prepare and is every bit as satisfying as the fast food breakfast sandwich options and at a fraction of the calories and fat. A great midmorning snack to follow up with might be 1 cup of 1% milkfat cottage cheese with 1 medium fresh peach for a total of 205 calories. For lunch a hearty salad consisting of 2 cups shredded romaine lettuce, 1 cup fresh spinach, 5 cherry tomatoes, ½ cup sliced cucumber, ¼ cup chopped bell peppers, 3 Spanish olives, ½ ounce fat free feta cheese, 3 ounces grilled boneless skinless chicken breast, and 2 tbs of fat free Italian dressing for a total of 209 calories. You might consider an afternoon snack of 1 ounce roasted almonds and 1 cup fresh strawberry halves for a total of 209 calories. Your dinner could be 3 ounces of Mahi Mahi along with 1 cup of cooked broccoli and 1 cup of cooked cauliflower topped with 1 tbs grated parmesan cheese and a salad of 1 cup cherry tomatoes, ½ cup sliced cucumbers, 2 tbs chopped fresh basil, and 1 tbs balsamic vinegar for a total of 213 calories. To finish your day you might enjoy a 1 ounce slice of pound cake topped with 1 cup of fresh blueberries and 2 tbs of whipped cream for a total of 207 calories. If you were to eat all of the food listed above your daily total would be 1,252 calories. It would be difficult to feel deprived when eating all of the good food included in this menu plan. In fact you might even forget that you were dieting with all of the food you should eat.
Exercise is also necessary for your weight loss success. 2,000 calories must be burned each week. The suggested way to accomplish this is through burning 500 calories on Monday, Tuesday, Thursday, and Friday of each week. Exercising on a regular basis not only can improve your health, but also it can increase your energy levels. The following examples of activities which can burn approximately 500 calories are based on a 190 pound person. A 1 hour session of aerobic dancing can be a fun way in which to burn approximately 500 calories. A few other options are approximately 70 minutes of moderate roller skating or 30 minutes of cross country skiing which also burn approximately 500 calories each. Remember that the type of exercise you do is not as important as ensuring that you meet the total calories to be burned. If you enjoy walking then do that. If you enjoy swimming then do that. But whatever you do in the form of exercise try to have fun.