Diet and Weight Loss Program Part 2

 After Part 1, this the part 2 of our Diet and Weight Loss Program.

In Part 1 of this series, I explained how the only way to permanently lose weight is to change your lifestyle. "Dieting" will almost always result in an initial loss of weight (both fat and lean muscle) however, once you go off your diet you will rapidly gain back the weight you lost. In addition, since your body is designed to protect itself from a lack of calories, it will also put on additional stores of body fat. The old adage "one step forward, two steps back" applies to this type of "yo-yo" dieting.

I also discussed your Basic Metabolic Rate (BMR) and how that plays into your weight loss plan. If you go on any type of extreme diet, your body will simply lower its BMR even further in order to survive. The goal is to increase your BMR not decrease it.

So, you're probably asking, "How can I possibly eat 5-6 meals a day and still lose weight?" By eating more frequent, yet smaller meals, you are allowing your body to maintain if not increase its BMR. Also, you will avoid insulin spikes that happen when you eat only once or twice a day.

Below is a sample diet for one day. You can alter this, play around with it but with a little planning, you can stick to this while you aim for your desired weight:

Sample Diet For One Day
Assuming a weight of 220lb

Breakfast:

4 eggs scrambled (Only use 1 yolk) using non stick spray- 145 Calories
1 piece of whole grain toast with butter substitute-Approx 100 calories
8 oz NON fat milk-90 calories
1 piece of fruit: (Banana-Approx 110 calories)
(Apple-Approx 80 calories)
Total calories: Approximately 300-400

Mid Morning Snack

Nutrition bar (Balance bar-Approx 200 calories)

Lunch:

Chicken breast, no skin, baked or broiled.
Salad (lettuce, cucumber, any salad type veggie..NO cheese)
with olive oil and vinegar or NONFAT dressing: About 150-200 calories
Total calories: 350-400 calories

Mid Afternoon Snack

Balance bar or
1-2 oz of lightly salted cashews-Approx 250-300 calories or
One serving of low carb protein drink

Dinner:

4-8 oz Ground turkey (lean) burgers, no cheese-Approx 160-320 calories
Salad as per lunch-150-200 calories
Serving of veggies such as cauliflower, broccoli, grean beans etc-50 calories
Approx 350-550 calories

Snack before bed:

Jello
Diet Popsicles

No carbs 2-3 hours before bed other than veggies with dinner!!!

With a little imagination you will find that you'll quickly come up with other items that you can add to this diet and make it your own.

Read Part 3 of this series, where I will discuss the importance of exercise. Not only for your weight loss program but as part of your lifestyle

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How to stay safe and healthy?

Staying Healthy at Home:Protective measures Covid19

• Clean your home regularly, particularly frequently touched surfaces like refrigerator handles, doorknobes, ...
• Stay home stay safe. Stay physically fit. Exercise regulary. Eat a nutritious diet. Don’t smoke.
• Stay home stay safe. Follow the Golden Rule. Wash your hands frequently with soap and water or use alchohol based hand-rub.
• Stay home stay safe. If you show symptoms of COVID-19, self isolate yourself, wear a mask around others and seek medical advice.
• Stay positive. Avoid alarmist news. Be connected to friends and family. Have a hobby.
• If any member of the household shows symptoms of Covid-19, seek medical advice and follow your local health authority's guidance.

Covid19:Indoor activities for the whole family

*Games;

• Hide and seek with objects:Hide Sorting objectsobjects around the house. Have kids work as a team to find the objects in order.
• Sorting objects: Place a bunch of small items into a box or bin. Ask children to look at the different objects and sort them by color, shape, size and so on.
• Mystery box stories: Put miscellaneous art supplies into a shoebox. Have each person take five items and make something out of them. Each person then has to make up a story using his or her item. Children can write about their objects, as well.
• Fingerprint painting with water: Have your children use each finger of their hand to create an object out of only their fingerprints.
• Puzzles: Draw your own design—abstract or simple—on your cardboard or paper. Next, cut puzzle-like pieces into the cardboard or paper. Have another family member try to piece together your picture.

*Fitnes: Stay physically active during self-quarantine

• Follow an online exercise class. Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.

• Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.
• Relax. Meditation and deep breaths can help you remain calm. A few examples of relaxation techniques are available below for inspiration.

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