Weight loss meal plan (See Page 3 for Menu)



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WEIGHT LOSS MEAL PLAN

(See Page 3 for Menu)
Knowing your body mass index (BMI), achieving and maintaining a healthy weight, and getting regular physical activity are all actions you can take for yourself to combat obesity.

Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you're eating.

Here are more ideas to help you replace unhealthy habits:



  • Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.

  • Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.

  • Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

Losing Weight

What is healthy weight loss?


It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health



(download get started info to my site and create link /CDC website)

Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you're not hungry and skipping meals (or maybe just breakfast).


download and link to this /cdc site

DHHS, AIM for a Healthy Weight, page 5. Available online:


http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf  (PDF-2.17Mb)

WEIGHT CONTROL MEAL PLAN - $9.50 PER MEAL

Select 2 Sides for each Main Entrée, except Lasagna - which comes with 1 side.



Shipping charges apply. Contact Us for Pricing.

MAIN ENTREE

Oven-Fried Chicken

Chicken & Dumplings

Jerk Chicken

Tilapia

Baked Chicken

Baked Pork Chops

Honey-Mustard Chicken

Salmon Patties

Vegetable Lasagna

Turkey Lasagna

*Beef Lasagna

Turkey Stuffed Pepper

*Beef Stuffed Pepper

Vegetable Stuffed Pepper

Turkey Burger

Turkey Meatloaf

*Beef Meatloaf

Chicken Spaghetti

Spaghetti & Meat Sauce

Chicken Stir-Fry w/ Rice

Chicken Stir-Fry w/Noodles

Salmon n Rice

Tuna Casserole

*Beef Chili

Vegetable Chili

Turkey Chili

Macaroni and Cheese

*Meatballs in Sweet-Sour Sauce

Beef Stew

Chicken n Rice

Turkey n Dressing

Chicken w/ Cranberry Glaze

Chicken Noodle Soup

Vegetable Noodle Soup


* Extra lean beef not less than 93% fat free


SIDE DISHES

DESSERTS

Garlic Mashed Potatoes

POUND CAKE

Honey Teriyaki Potatoes

CHEESECAKE

Brown Rice

CHOCOLATE FUDGE CAKE

Vegetable Rice Pilaf

OATMEAL COOKIES

Sweet Potato Fries

APPLE CRISP

Macaroni and Cheese

BANANA BREAD

Pinto Beans

SWEET POTATO BREAD

Black Eye Peas

ZUCCHINI BREAD

Green Beans




Glazed Carrots




Cauliflower




Broccoli











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