I want to make available a free meal plan for weight loss. But before I do I need to cover 3 areas :
- An explanation of the meal plan for weight loss
- How to measure food portions without counting calories
- My recommendations for weight loss
This is the same meal plan that I use very often and I also give it to the clients that I personally train. They pay me for this information. I’m providing it to you for free when you sign up for email updates to this blog. I also need to let you know that it is more important to try and burn fat than to try to lose weight because your scales may not always be an accurate measure of your fitness progress. A Meal Plan for Fat Loss is a more adequate term for what I’m prescribing below.
Meal Plan For Weight Loss
An Explanation of the Meal plan for Weight loss:
This meal plan speeds up your metabolism so that you will burn more calories daily.
We are not counting calories at this time. I believe in counting calories but we’ll cover that at a later time because, for now, it is important to just get started losing weight. Here are the compnents of this weight loss plan:
- You must drink plenty of water daily
- You will eat a protein with every meal.
- You will eat less carbohydrates and less fat.
- You can eat all the vegetables that you desire
- This meal plan should be accompanied by 3-5 days of weight training
and cardiovascular exercises and activities.
These eating habits are a lifestyle and not just a “diet”.
How to measure food portions without counting calories
As I said, It is important to count calories because the simple rule of weight loss is that you burn more calories than you consume to lose fat. That said, I have a simple way to get started measuring food portions that I’d like to share with you.
How to measure portions for now:
Eat meats that are the size of the palm of your hand.
Carbohydrates portions should be the same size as your closed fist.
You do not need to measure vegetable portions, but do not over-eat.
My recommendations for weight loss:
The following recommendations are not just my recommendations. Many weight loss experts and fitness consultants will give you the same advice. The are practical but effective recommendations:
You should eat small portions dailyy. (approximately half of what you are accustomed to eating)
You should eat frequently (5-6 small meals daily)
You should drink at least 10-12 glasses of water daily
You should not eat starchy Carbohydrates at night.
Say no to white sugar, white breads & fried foods.
You should never wait until “you’re starving” to eat.
You don’t have to eat the same thing every day, use your creativity to prepare delicious healthy foods that contain 1 protein, 1 carbohydrate,
& 1 vegetable
If you are not on an exercise routine, Try starting off now. Ideally, you want to do cardiovascular exercises such as walking, jogging or climbing stairs. You also should do some type of resistant training such as push-ups or weights. Start off slowly but try to at least exercise for 20 minutes.
This is the same meal plan that I give away at my sister site at Fit on Purpose.com
