How are those 2013 weight loss resolutions going? With March more than halfway over, this is a great time to reassess your goals. If you're struggling to stick with a program of eating real food, squeezing in five to six hours a week of exercise and taking time for yourself, then let's REFOCUS.
Today we're focusing on eating well, courtesy of Eating Well magazine. Its print edition offers outstanding recipes that are practical, affordable and easy to make. Recently it posted online a 7-day meal plan based on your caloric intake, ranging from 1200 to 2000 calories. It's an idiot-proof method to help you achieve your weight loss goal.
First, determine the number of calories you need to consume to lose weight. I always go with the method of multiplying your desired weight by 10. Want to weigh 130 pounds? 10 x 130 = 1300. That is the number of calories you can eat to help you reach that goal. Exercise moderately for an hour? Okay, a based on a conservative estimate, you can have between 350-500 additional calories on that day you do the exercise. This is just one method. It has worked for me whenever I need to drop a few pounds, including the 50+ I lost more than a decade ago.
Look at what Eating Well offers for a middle of the road, 1600 calorie-plan for Tuesday:
Interested in more ways to rock your 2013 weight loss resolution? Here are a few more tips that work for me:
Today we're focusing on eating well, courtesy of Eating Well magazine. Its print edition offers outstanding recipes that are practical, affordable and easy to make. Recently it posted online a 7-day meal plan based on your caloric intake, ranging from 1200 to 2000 calories. It's an idiot-proof method to help you achieve your weight loss goal.
First, determine the number of calories you need to consume to lose weight. I always go with the method of multiplying your desired weight by 10. Want to weigh 130 pounds? 10 x 130 = 1300. That is the number of calories you can eat to help you reach that goal. Exercise moderately for an hour? Okay, a based on a conservative estimate, you can have between 350-500 additional calories on that day you do the exercise. This is just one method. It has worked for me whenever I need to drop a few pounds, including the 50+ I lost more than a decade ago.
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| Courtesy Eating Well Magazine |
Breakfast
- 1 Whole Grain Oat Bran Bagel
- 1 Cup Skim Milk
- 1/2 Cup Blueberries
- 1 Tablespoon Creamy Peanut Butter, unsalted
Morning Snack
- 1 Apple, small
Lunch
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Vinegar & Oil Salad Dressing
- 1/2 Cup Cooked Brown Rice
- 1/2 Cup Fresh Pineapple
Afternoon Snack
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
- 3/4 Cup Steamed Carrots
- 1 Cup Skim Milk
- 1 Nectarine, medium
Interested in more ways to rock your 2013 weight loss resolution? Here are a few more tips that work for me:
- Three ridiculously simple calorie cutting tricks.
- Don't get fat eating salads! Trust me, you can.
- Great fitness apps and gadgets to help you tame your waistline.
- Best diet around? The Med! Try it. Today.
