3 Healthy Meal Plans

4 Major Steps Towards an Ideal Weight

Although those extra pounds are a big concern, losing them is not easy. If you tried to lose weight in the past without much success, do not consider these efforts as futile. Instead, learn healthy strategies for effective weight loss, try again and think that this time will be different.

Modern society requires a certain image about women's and men's silhouette. But besides the obvious risks of anorexia and bulimia, excessive weight loss can lead to bone loss, hypertension and other serious health problems. So, before taking the decision to lose weight, look at yourself in a realistic way. Losing weight is really needed? Those around you are astonished when they find out of your intention to adopt a diet? Your plans to lose weight can affect your health? If the answer is yes to any of these questions, it is recommended to consult a nutritionist before adopting a diet.


Step 1. Lose Weight The Healthy Way

Changing your eating habits can be extremely difficult. Food plays many roles in our lives and our eating habits are formed over a long period of time. The secret of healthy weight loss and maintaining it for the long-term is advancing with steady small steps.

To lose weight you must burn more calories than you eat. But this seems more attainable than it actually is. In fact, two thirds of those who fail to lose weight put it back in less than a year. Many people's efforts to lose weight is about following a diet, counting calories and obsessive starvation. This type of diet usually translates into a failure, because it encourages wrong eating habits. The key to healthy weight loss and maintaining it is to change your entire lifestyle and eating habits and you will enjoy a better life.

Experts agree that slow and gradual loss of extra pounds is healthier than sudden or overnight weight loss diets. So do not try to lose more than 1 kg per week!

Start with realistic goals and easy steps. Do not expect to become "lean" overnight. Although it can be frustrating, slow weight loss will help you to avoid the effects of a sudden weight loss and that is to regain lost weight within a few months. No miracle diet actually exists! The only acceptable method is to adopt a healthy lifestyle.

Once you have reached your desired weight, you must be able to keep it off for the long term. Gradual change of lifestyle will allow you to more easily follow the new dietary habits.

Healthy Weight Loss:
>> Occurs slowly
>> Promote healthy eating habits for the long term
>> Adjust your lifestyle
>> Includes physical activity
>> Reduce calories but maintain a balance between the nutrients


Step 2. Changing Your Diet

Calories are units of measuring the energy supplied by food. Calories are converted into energy by the body, and those not used are stored as fat.

Calculation of calories
Some diets are based on calculating calories - determining the number of calories in each food and then adding all the calories at the end of the day.

This method shows:
- How many calories you consume daily and what foods are providing them
- In what time of the day we are more likely to eat more

Counting calories is still tedious and not especially teaching us how we can have a healthy balanced diet. Calories easily turn into an obsession, and the person forget that the secret of a healthy diet is a varied food consumption.

Eating less or healthier?

Obviously, the number of calories consumed can be reduced by eating less. For example, a person who is used to eat french fries at lunch, can order a smaller portion. Although in theory this contribute to weight loss method, in practice it is not healthy nor successful. Rather than change their eating habits, people who eat less just tend to think more about food or get more snacks.

The solution is to replace fatty foods with healthy products. You will consume the same number of calories but from foods with a small number of calories per serving and you get a balance of nutrients. Using the above example, French fries should be replaced with a baked potato, carrots, an apple or other healthy foods and low in calories. In this way, you will have a varied diet, which provides all the nutrients the body needs.

Foods rich in nutrients:
Since most people consume too many carbohydrates and fat (both responsible for weight gain), replacing them with whole grains, fruits and vegetables will reduce calories and provide necessary vitamins and minerals. Also, protein should come from low-fat sources such as fish, beans, chicken and soy.

>> Opt for fresh fruits and vegetables, instead of canned or processed ones. During these processes, foods lose their vitamins and minerals.
>> Reduce fat consumption and adopting a plant-based diet products. Animal products generally have a higher content of saturated fat than vegetable.
>> Eat products made from whole grains instead of white flour.
>> Give yourself once in a while a small pleasure. It is easier to change your eating habits if you can afford sometimes to enjoy your favorite dessert.
>> Eat fish instead of meat. Fish is a source of lean protein, healthy omega 3 fatty acids, which protects the heart.

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Step 3. Adopting Healthy Eating Habits

To healthy lose weight you have to analyze your eating habits and replace the bad ones with healthier ones.

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3 Healthy Meal Plans To Start Losing Weight

You may ask yourself if there is possible to put together a healthy and simple meal plan that can help you lose weight. A meal plan that is not going to be too complicated or hard to follow. Here’s the good news, it’s possible to eat good food and still lose weight with this healthy meal plans that I will show you now.

This healthy meal plans below will help you achieve your health goals while in the same time you will lose unwanted body fat very fast.

Here are 3 healthy meal plans you can start right now:

Breakfast
Throughout the day you should include protein in every meal and breakfast make no exception. Food you should include in your healthy breakfast is cottage cheese, organic eggs, smoked fish or raw nut butter. You should also include carbohydrates in the form of sprouted grain bread, oatmeal, vegetables and fruits.

You can use these 3 great breakfast samples you can use:

1. Almond butter with oatmeal, topped with a bit of Stevia and fresh berries;
2. One slice of sprouted grain toast with two hard boiled eggs and a half of grapefruit;
3. Sliced tomato over smoked salmon and one green apple.

Lunch
You are going to apply the same rules as breakfast. If you want to ensure that you always have healthy protein ready to eat for lunch, then an easy way to do it is to pack leftovers from the last night dinner. These can be chicken legs, leftover hamburger or fish are great to include over vegetables or in a salad.

Here are 3 great lunch samples you can use:

1. Green salad with chick peas and you can use vinegar and oil as dressing, baked Tilapia over sautéed spinach followed by a half cup of pineapple;
2. One medium sweet potato with leftover chicken legs and broccoli;
3. Brown rice with portabella mushroom and lean hamburger and a green salad or cooked vegetables and as a desert one orange.

Dinner
With dinner you can be really creative because you can look for quick and easy recipes and modify them using your own healthy ingredients as needed. Don’t forget to include carbohydrates and healthy protein.

Here are 3 great dinner samples you can use:

1. Make yourself a Mexican salad which contains ground beef over tomato and shredded lettuce, brown rice and guacamole;
2. Green salad with vinegar and oil as dressing with grilled salmon over asparagus and all this followed by a fresh fruit salad;
3. Rice pasta with sautéed broccoli and buffalo meat balls.

Snacks
You should never let your body to get too hungry because you will end up eating a lot. Hunger will lead to eating unhealthy food and eating too much and also it will be harder for you to stick to your healthy eating regimen. It is very important to keep your snacks around so you never experience a low blood sugar or hunger.

Here are 3 great snacks:

1. One green apple with two tbsp almond butter;
2. Pumpkin seeds, almonds, trail mix made up of walnuts and dried fruits with no sugar added;
3. Pineapple and cottage cheese.

If you will incorporate these few meals into your daily eating regimen, you will see incredible results, you will be much healthier and also you will be able to lose weight very easy. The first step in achieving your fitness and health goals is to start following simple and easy healthy meal plans just like these.

Find out more about healthy eating and how to lose weight by eating foods you like. Many Fat Burning strategies and secrets only inside The Diet Solution Book