Diet and Fitness


7-Day Weight-Loss Diet Meal Plan



EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.
Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

7 Day Weight Loss 1200 calorie menu - Day 1


7 Day Weight Loss 1200 calorie menu - Day 2




7 Day Weight Loss 1200 calorie menu - Day 3


  • BREAKFAST

    • 1 Whole-Wheat English Muffin
    • 1 Cup Skim Milk
    • 1/2 Cup Blueberries
    • 1 Teaspoon Fat Free Cream Cheese

  • MORNING SNACK

    • 1 Apple, small

  • LUNCH

    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
    • Spanish Tortilla
    • 1/2 Cup Fresh Pineapple
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread

  • AFTERNOON SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

  • DINNER



7 Day Weight Loss 1200 calorie menu - Day 4




7 Day Weight Loss 1200 calorie menu - Day 5


  • BREAKFAST

    • 1 Scrambled Eggs
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
    • 1/2 Cup Grapefruit
    • 1 Cup Skim Milk

  • MORNING SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

  • LUNCH

    • 1 Cup Skim Milk
    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free French Salad Dressing
    • Chicken & White Bean Soup
    • 2 Slices Reduced-Calorie Oatmeal Bran Bread

  • AFTERNOON SNACK

    • 1/2 Cup Unsweetened Applesauce

  • DINNER



7 Day Weight Loss 1200 calorie menu - Day 6




7 Day Weight Loss 1200 calorie menu - Day 7






Top 6 Exercise Excuses and How to Beat Them

How to stop making excuses and start getting fit.

By Karen Springen
WebMD Feature
Reviewed by Louise Chang, MD
You know you should be exercising. You also know that physically active people are healthier. They're less likely to develop heart disease, diabetes, and somecancers. They sleep better, feel happier, and have more energy. Of course, a fit body looks great, too. So what’s keeping you from working out? Whether it’s too little time, not enough energy, or just hating to exercise, we have an answer for every excuse in the book. Get ready to get motivated.

Exercise Excuse No. 1: "I Don't Have Time."

Walter Thompson, PhD, professor of kinesiology and health at Georgia State University, asks, "How much television do you watch?"
During your shows, use resistance bands or walk in place. Or use Tivo so you can skip the commercials and see a one-hour show later in just 40 minutes, says James Hill, PhD, co-founder of the National Weight Control Registry: "That's 20 minutes right there." Better yet, turn off the TV and spend your newfound time working out.
If it's work that's sapping all your spare time, try exercising on the job. Close your office door and jump rope for 10 minutes, or walk in place, Thompson suggests.
Your exercise doesn't have to be a formal workout either. Try making small lifestyle changes that help you move more: take the stairs instead of the escalator, don't drive when you can walk, and get a pedometer and try to increase the number of steps you take throughout the day.
The U.S. Surgeon General recommends at least 150 minutes of aerobic activity per week, which may sound daunting but actually works out to a little over 20 minutes each day. The good news is that three 10-minute exercise sessions work just about as well as one 30-minute one and can be much easier to fit into your schedule.
People who exercise regularly "make it a habit," says Hill, who is director of the Center for Human Nutrition at the University of Colorado, Denver. "They haven't bought any more time during the day than anyone else. What we've done is prioritize it. We find time for things we value."

Exercise Excuse No. 2: "I'm Too Tired."

It may sound counterintuitive, but working out actually gives you more energy, says Marisa Brunett, a certified athletic trainer in Orlando, Fla. Once you get moving, your fatigue will likely disappear.
"You're getting the endorphins [feel-good hormones in your body] to release,” says Brunett. "And you're getting the circulation going -- as opposed to coming home and crashing on the couch."
It may help to work out in the morning before you get wiped out by a demanding workday, says kinesiologist Lynette Craft, PhD, assistant professor of preventive medicine at Northwestern University.
But if you're just not a morning person, don't worry. Brunett, who likes to work out in the middle or at the end of the day herself, recommends doing it whenever you feel best.

Exercise Excuse No. 3: "I Don't Get a Break From the Kids."

The answer is to multitask, experts say.
"Take the kids with you," says Hill. While they're swinging, you can walk around theplayground or backyard or jump rope. Walk the kids to school instead of driving them. During their soccer games or practices, walk briskly around the field.
Use your family time for active pursuit, Brunett suggests. Go biking with your kids, put up a badminton net in the yard, sign up as a family for "fun runs," or just walk around the neighborhood with your children. When the weather's bad, try active video games like Dance Dance Revolution, Wii Sport, and Wii Fit.
And remember that your fitness is good for your kids as well as you. "When mom or dad is more fit, has more energy, the whole family benefits,” says psychologist Christina Recascino, PhD.

Exercise Excuse No. 4: "Exercise Is Boring."

"Exercise should be like sex," says sports physiologist Mike Bracko, EdD, FACSM. "You should want it and feel good about it before you do it. And it should feel good while you're doing it."
So how do you get there? First, find an activity you love. Think outside the box: try inline skating, dancing, or gardening. Join a sports league. Or, if you love music, try ballroom dancing. "There's an exercise for everyone," says Recascino. "It doesn't have to be onerous or unpleasant."
If it makes exercise more enjoyable for you, it's OK to watch TV or read while you're on the exercise bike or treadmill -- just don't forget to pedal or run.
Working out with a group also helps many people. "Not everybody's cut out to put on their iPod and go on a six-mile run by themselves," says Peter Nierman, MD, assistant professor of psychiatry at the University of Chicago.
To find a group, look through local sports publications or on the web. Or simply recruit several friends.
And, every once in a while, try something totally new. “Mix it up so you don't get bored,” says Brunett

Exercise Excuse No. 5: "I Just Don't Like to Move."

"There are people who really enjoy not moving," says Gerard Endress, fitness director of the Duke Diet & Fitness Center. They prefer to knit, read books, or watch TV. "I work with those people on, 'Can you walk in the mall?'" he says.
If it's sweating you don't like, you can get a good workout without perspiring excessively, Endress says.
You can work out indoors where it's air conditioned. You can swim so you won't notice any perspiration. Or, try a low-sweat activity like gentle types of yoga.
If exercise hurts your joints, try starting by exercising in water, recommends Brunett. The stronger your muscles get, the more they can support your joints and the less you'll hurt. If your physical limitations are more serious, check with your local sports medicine or rehabilitation clinic, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do.
If you don't like to move because you’re uncomfortable with your weight, start with an activity that's less public, like using an exercise video at home. Walk with nonjudgmental friends in your neighborhood while wearing clothes that provide enough coverage that you feel comfortable.
And remember that gyms today are different. "You don't have the Spandex gyms as much," says Endress. Women-only places may be more comfortable.

Exercise Excuse No. 6: "I Always End up Quitting."

Set small, attainable goals. Then you're more likely to feel like a success, not a failure, says Brunett. If you exercise for five minutes a day for a week, you'll feel good -- and be more likely to want to try 10 minutes a day the next week.
It also helps to keep a log and post it somewhere public -- even on Facebook. Craft calls it a "wall of encouragement." Friends and family can then say, "Hey, you did 15 minutes yesterday. Great job," she says. A log also helps you see if you're starting to fall off the wagon (or the treadmill).
Having an exercise buddy keeps you accountable as well, says Boston psychologist Eric Endlich, PhD, who works with patients who need motivation to diet and exercise. When you back out of a scheduled workout, you're letting down your buddy as well as yourself.
And look toward the future. It's harder to start exercising than to stick with it once you've got your momentum going, says David Coppel, PhD, a sports psychologist in Kirkland, Wash. "I bet you after two weeks of this," he says, "you'll feel really good."




High-Protein Diet for Weight Loss


Some people turn to higher-protein diets to lose weight. That's because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake.
Diets with 30% protein are now being considered "reasonable" and the term "high protein diet" is now reserved for diets with over 50% protein.
Diets higher in protein and moderate in carbs -- along with regular exercise -- are often thought by experts to reduce blood fats. It also helps maintain lean tissue while burning fat for fuel. And this happens without dieters being sidetracked with constant hunger.
Researchers don't understand exactly how protein works to reduce appetite. They think that it may be because a protein causes the brain to receive lower levels of appetite-stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels -- and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein's effect on hunger hormones and brain chemistry.

What the Studies Show

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.
But some new research hints that protein may be able to satisfy hunger better than either fats or carbohydrates.
For example, in a study in the American Journal of Clinical Nutrition, people were put on a diet in which:
  • Fat was reduced to 20% of calories
  • Protein was increased to 30% of calories
  • Carbs made up 50% of diet
People on that diet reported that they:
  • Were more satisfied
  • Less hungry
  • Lost weight
Another study in the Journal of Nutrition combined a high-protein diet with exercise. People in that study had:
  • Enhanced weight loss
  • Improved blood fat levels

How Much Protein Do You Need?

You need protein at all stages of life. It's the major component of all cells, including muscle and bone. It's needed for:
  • Growth
  • Development
  • Immunity to fight off infections and protect the body
The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.
For example, on an 1,800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 218 grams (35% of calories) of protein per day.
But the Recommended Dietary Allowance (RDA) for protein is:
  • Men: 56 grams a day
  • Women: 46 grams a day
Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
Is it possible to eat too much protein? There are no dangers associated with higher intakes of protein -- unless you have kidney or liver disease.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.
To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite

In theory, losing weight is quite simple. Just eat less and exercise more. But putting that into practice can be complicated. Finding a diet that you enjoy that works with your lifestyle and has the right combination of nutrients is a very individual process.
Some people fare better on one diet whereas others are hungry all the time on the same diet.
And of course, if you're hungry all the time, eating fewer calories will be challenging.
For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoy as many of them as possible early in the day, with dinner being the last meal.
Research suggests eating four to five small meals or snacks per day to control appetite and weight.
And as long as you stay within the recommended limits, you can try adding some more protein to your diet.

The Best Protein Sources

Protein is important but so are carbohydrates, fats, and total calories.
For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on "smart carbs" such as:
  • Fruits
  • Vegetables
  • Whole grains
Also try healthy fats such as:
  • Nuts
  • Seeds
  • Olives
  • Oils
  • Fish
  • Avocado
Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as:
  • Lean meats
  • Beans
  • Soy
  • Low-fat dairy
Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food
Protein grams
1 ounce meat, fish, poultry
7
1 large egg
6
4 ounces milk
4
4 ounces low-fat yogurt
6
4 ounces soy milk
5
3 ounces tofu, firm
13
1 ounce cheese
7
1/2 cup low-fat cottage cheese
14
1/2 cup cooked kidney beans
7
1/2 cup lentils
9
1 ounce nuts
7
2 tablespoons peanut butter
8
1/2 cup vegetables
2
1 slice bread
2
1/2 cup of most grains/pastas
2

Ways to Pump Up the Protein

If you'd like to start including more lean protein in your daily diet, try these simple tips if you do not have issues with dairy products:
  • Take yogurt with you to the gym and enjoy it as a post-workout booster.
  • Make your breakfast oatmeal with milk instead of water.
  • Snack on fat-free mozzarella cheese.
  • Use a whole cup of milk on your cereal.
  • Try smoked salmon or one of the new lean sausages for breakfast.
  • Take along a hard-boiled egg for an easy snack.
  • Munch on edamame beans at meals and snacks.
  • Choose round or tenderloin cuts of meat.


No comments:

Post a Comment

Subscribe to: Posts (Atom)