Before you begin your weight loss journey, I suggest keeping a fitness journal or binder to track your progress, share your emotions and any difficulties you may experience. I like to cut out healthy recipes or exercises I find in magazines and keep them in my fitness binder, it allows me to mix up my routine and meals. I also keep tract of my success online at www.diet.com
I recommend eating small meals every three hours, this increases the basal metabolic rate, increases energy levels, suppresses appetite-naturally, lowers cholesterol, reduces the hormone cortisol, and will prevent binge eating.
A sample lay out would look like this: 1,450 calories a day, you can alter the calories your body needs by figuring out your Basal Metabolic Rate (BMR).
- Breakfast 7 am: (Eat from all food groups: protein, carbs, and fats) 400 calories
- Snack 10 am: one 100 calorie snack
- Lunch 1 pm: (Eat from all food groups: protein, carbs, and fats) 400 calories
- Snack 4 pm: one 100 calorie snack
- Dinner 7 pm: (Eat from all food groups: protein, carbs, and fats) 400 calories
- Treat after dinner or 3 hours before you go to bed: 50 calorie treat
October 27, 2008 at 7:15 pm
