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Jump Start Your Stalled Diet

by Susan Burke March - January 16, 2014 - with 0 Comments

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Jump Start Your Stalled Diet

After the glow and excitement of the December holidays wears off, reality sets in. With the new year comes new bills. It’s also back-to-work time and… gee, what about those New Year resolutions?!

You may be thinking, “Do I have any idea how I’m actually going to get to Rome this May? And those 20 pounds I want to lose by June… does that mean I have to give up my morning coffee drink?”

Relax, you can find the motivation to accomplish what you want to accomplish.

Rome may have to wait due to your work schedule and cash flow. But when it comes to weight loss, you, my friend, are in control.

Nothing succeeds like success. Research tells us this is true! Once you see noticeable success early on, you’re more likely to continue with your effort to get to your goal weight.

Results from a randomized trial (where one group used one weight loss plan, and another group used a different one), indicated that early weight loss (at least 2 pounds weekly during the first three weeks) was predictive of sticking to a weight loss plan over time. Research also shows that early weight loss plus monitoring weight closely predicts success as well.

By signing up with eDiets, you have the infrastructure and basic tools to use to get to your goals by this summer. We offer two different platforms for logging your foods conveniently and for monitoring your weight.

So, no more excuses – it’s time to jump start the new you.

2 Is The Magic Number!

Each person loses weight differently. It all depends on how many calories a person needs to maintain his or her current weight – and how many calories they consume and burn daily.

Some folks will say it’s all about total calories, but there’s science that insists that all calories are not equal. Calories from simple, refined carbohydrates such as juice, white flour and sugar are quickly absorbed. Whole foods contain fiber, which helps promote stable blood glucose. Lean protein is also satiating. Even if you don’t eat meat, plant proteins from legumes and whole grains are also great sources of fiber.

In less than three months, you can easily lose 10 pounds – or more. That is the pace you need to maintain. No crazy fast weight loss here. Losing too quickly means you’re much more likely to regain what you lost.

The ideal is a mere 2 pounds weekly. If you’re hungry and you’re losing more than 2 pounds weekly, it’s a sure sign that you need to boost your caloric intake to sustain your nutrition and motivation. Remember, it’s “one day at a time, one pound at a time” until you attain your healthy weight. 

Keep it Simple, Slimmer!

In my book Making Weight Control Second Nature: Living Thin Naturally, I discuss how our environment and easily accessible foods often make it hard to stay thin. Since it’s hard to stay thin naturally, we must stay thin deliberately!

The eating template below represents approximately 1,200-1,400 calories and is a great place to start if you’re a woman who is lightly or moderately active. If you’re a man, or more active, aim for 1,500-1,700 calories daily by simply adding two servings of lean protein, plus another serving of whole grains – or choose from the additional snacks at the end of this article.

Remember, enjoy all of the crunchy (just not starchy) vegetables you want. Fresh or frozen, they’re the dieter’s best friend. They’re full of fiber, mostly water and packed with the antioxidants that can keep you healthy.

Be sure to work in a minimum of 30 minutes of daily activity. Don’t have time to for 30 minutes? Make it three 10-minute segments. Sign up and get a free fitnese plan, too!

Jump Start 1,200-1,400 calories

 

 

Milk: 1 cup (low or non-fat milk, yogurt (no sugar added); buttermilk, low-sugar almond or soy substitute

Fruit: (only whole fruit – not juice); 1 piece or 1 cup berries, melon, etc!

Starch: 1 slice whole grain bread; 1 cup low-sugar cereal;  small starchy vegetable like potato; 1/2 c cooked pasta, brown rice, quinoa,

Protein: 3 oz lean meat, turkey, tuna, chicken, tofu, 1/2 c legumes, fish): occasionally low fat Swiss or feta cheese; 2 large eggs equal a serving (limit to 2 per day)

Fat: 1 tsp: choose
“light” spreads – no trans fats added, “light” salad dressings; olive oil, canola oil

Breakfast

1

1

1

 

 

Snack

1

 

 

 

 

Lunch

 

 

2

2

1

Snack

1/2

1

 

 

 

Dinner

 

 

1

3

2

Snack

1

1

 

 

 

 

~1,200-1,400 cals

 

Breakfast: ~250 calories: 1 milk 1 fruit, 1 starch

1 cup nonfat milk: 80 calories

1 cup berries: 1 fruit 60 calories

1 cup low-sugar cereal: 100 calories

Snack:~100 calories  1 milk

1 nonfat, no sugar added yogurt

Lunch: ~200-400 calories

2 meat

2 starches

Veggies

1 slice whole grain bread or 2 slices low-carb bread or 1 cup of cooked quinoa, or combo brown rice and beans

4 oz turkey breast meat 100 cals;  3 oz lean roast beef 100 calories

Mustard or add 1 tbsp light mayo (50 cals)

Salad greens, carrots, celery, cucumbers, tomatoes, and broccoli – all free!

Snack: ~160 calories

24 almonds

Dinner: ~400

3 meat

1 starches

2 veggies

2 fat

3 ounces broiled snapper: 210 calories

1 small baked potato with salsa: 100 calories

Broccoli and tomatoes, sautéed in nonstick pan with ½ tsp olive oil and herbs:  free veggies plus 50 calories

BIG tossed salad with vinegar, lemon, and 1/2 tsp olive oil 50 calories

Snack ~120 – 160 calories

1 fruit

1 milk

Sugar-free hot chocolate or cup of Greek yogurt (if you like it a bit sweet, add a tbsp of no-sugar added preserves) 60-100 cals

1 small -  medium Granny smith apple, sliced  60-160 cals

 

Additional 100-calories snacks: 1/2 ounce of roasted, unsalted nuts or seeds (sunflower, pumpkin); 100-calorie diet pudding or nonfat sugar-free yogurt; 3 cups air-popped popcorn; 2 tablespoons hummus and carrots; 1 tablespoon natural peanut butter; 1 hard-boiled egg; 1 cup low-sodium soup.

Susan Burke March is a registered dietitian and certified diabetes educator, who as chief nutritionist for eDiets promotes the dietary health and wellbeing of consumers worldwide.

eDiets Nutrihand Plans

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