Fitness

How To Lose Weight In 7 Weeks?

In order to lose weight in 7 weeks, you will have to do more than restricting your calorie intake. Your daily diet should include foods from all food groups to receive the essential nutrients such as whole grains, lean proteins, and high calcium foods like dairy, fruits and vegetables. The breakfasts of your 7 week plan can ideally include one ounce servings of grains, one cup of low or non-fat diary option, 1 ½ half ounces of protein or other high calcium food options.

When you join programs like Nutrisystem, you will be able to lose up to 13 lbs and 7 inches in the first month following the Turbo 13 plan which was recently launched. The program offers diet plans for men, women, vegetarians and diabetics. Medifast is another diet program that delivers low calorie diet meal replacements helping you lose weight at a faster rate. Both the diet programs help you lose up to 2 lbs per week on a steady pace. Likewise, both programs are easy to follow and you get tips and recommendations from expert nutritionists.

Apart from thinking about how many calories you will eat on your 7 week plan, it is suggested that you learn how to divide those calories to meet all your daily requirements. According to weight loss experts, your daily protein intake should be 20 percent, fat should be 25 percent and carbs should be 55 percent. Ensure that the food sources are natural and whole foods as they are generally low in calories and contain major vitamins and minerals. Secondly, consider include foods that are low in density as they help you in weight loss. Low energy density foods fill you up and also let you take larger portions without adding too many calories. Low energy density foods are generally low in fat and calories and high in fiber such as fruits and vegetables, whole grains, dairy products and lean proteins.

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1200 Calorie Meal Plan For Women

Women following a 1200 calorie diet plan are likely to lose weight; however they should not consume less than 1200 calories in a day which will deplete their energy. According to the Institute of National Heart, Lung and Blood, women aiming for weight loss should eat between 1000 to 1600 calories. Nevertheless, Harvard Health Publications suggest that women in a diet plan should eat 1200 calories per day, unless they consult a physician. However, a diet plan has to be designed based on individual’s body weight, age and gender.

It is difficult for busy women to follow a diet plan and cook their own diet foods. Even if they were able to find time to cook, it becomes tedious for them to keep tab on calories and portions they consume. Therefore busy women can resort to weight loss programs like Nutrisystem, Weight Watchers, etc. Both the weight loss programs give full liberty to dieters to choose their own foods. While Nutrisystem provides foods through various diet plans that are technically designed by their expert panel of Nutritionists, Weight Watchers judge the dieters’ progress by assigning point values to the foods they consume on a daily basis. Check this comparison article to know about the similarities and differences of these diet planners.

Sample Menu

Breakfast: one cup of whole grain breakfast cereal, one cup of low fat milk, half a cup of strawberries and a few sliced almonds

Morning snack: one cup of low fat yoghurt and half a cup of cantaloupe

Lunch: A veggie burger, a whole grain hamburger bun topped with one slice of low fat cheese, a salad with two cups of leafy green with a tablespoon of Italian salad dressing.

Snack: The afternoon snack might include mixed nuts.

Dinner: Two ounces of grilled salmon, half a cup of steamed broccoli and half a cup of cooked quinoa… Read the rest

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