Monday, November 16, 2009

Who wants to count calories?!

Seriously who wants to count calories? No way. Its not fun but it does pay off if you are willing to put in the work. Below is a meal plan with all the calories counted using the fit family system

Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Snack: Protein shake -----------------(repeat daily)------------------------------

Breakfast: Apple pie Oatmeal, Eggs, Proteinpancakes ----(repeat rotation of three)-------------

Mid morning Snack: String cheese,fruit and granola bar -----(repeat daily)------------------

Lunch: chicken salad, Soup, wrap ----(repeat rotation of three)--------------

After lunch Snack: Chocolate Peanut butter shake and toast-------(repeat daily)------------------------

Dinner: Enchiladas,Spaghetti squash, Salmon, Tacosalad, Bakedchicken, fajitas, crockpot chicken

A work in progress

This meal planning is a really a work in process. Here is the new simplified plan:

The system every 2-3 hours
Meal 1- Snack #1 keep same through out the week
Meal 2- rotate with 3 healthy breakfasts that include a protein and a healthy carb
Meal 3- snack #2 keep the same for week
Meal 4- rotate with 3 healthy lunches protein and carb
Meal 5- snack #3 Keep the same for the week
Meal 6- Include your families favorite meals or mine. Omit white breads, or refined pastas and white rice. Try to master the art of a healthy grains. Wheat breads, brown rice, barley.

That is the basic system. It is important to work in those fruits and veggies as well as calcium and be mindful of caloric needs.

Weight want to lose daily caloric needs
120 1.5 pounds 1400 calories
130 1.5 pounds 1500 calories
140 1.5 pounds 1585 calories
150 1.5 pounds 1678 calories
160 1.5 pounds 1771 calories
170 1.5 pounds 1865 calories
180 1.5 pounds 1958 calories
190 1.5 pounds 2050 calories
200 1.5 pounds 2100 calories
210 1.5 pounds 2237 calories
220 1.5 pounds 2331 calories
230 1.5 pounds 2424 calories
240 1.5 pounds 2517 calories

Weight want to lose daily caloric needs
120 1 pound 1648 calories
130 1 pound 1742 calories
140 1 pound 1835 calories
150 1 pound 1928 calories
160 1 pound 2021 calories
170 1 pound 2115 calories
180 1 pound 2208 calories
190 1 pound 2301 calories
200 1 pound 2394 calories
210 1 pound 2487 calories
220 1 pound 2581 calories
230 1 pound 2674 calories
240 1 pound 2767 calories

Wednesday, November 11, 2009

Article on why dietary changes are essential for weight loss

For years I have told people to just exercise and they will lose weight. With this method the weight loss was extremely slow and I was often frustrated because there was not the dramatic change that I had anticipated. On the other hand those who focus primarily on establishing healthy habits with meal planning and pick up exercise as well, see marvelous results. Notice I didn't say "diet" I replace that word because of it's negative stigma. "Meal planning" is a much better fit.

I am now confident that meal planning and diet is huge portion of the weight loss equation. Here is a recent study done on weight loss. It compares those who only exercise and those who incorporate nutrition. Keep in mind there are thousands of studies that support the idea that exercise leads to weight loss. This one strongly encourages a good nutrition plan along with exercise.


Happy Healthy Eating!

- Susan

For my FREE clean eating meal plans please go here and enter your name and email.  You will be sent my printable pdf files with the shopping lists, bulk prep, meal plan and the recipes! 
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