Hi there, it’s Lacey! I’m the editor and main writer for A Sweet Pea Chef. I'm a food blogger, photographer, videographer, clean eating expert, and mommy of four. I also run the awesome free Take Back Your Health Community, am the healthy and clean weekly meal planner behind No-Fail Meals, and a little bit in love with Clean Eating. Be sure to check out my free beginner’s guide to eating clean and follow me on YouTube and Instagram to get my latest recipes and healthy eating inspiration.
To lose weight, you need to burn more calories than you consume. One pound equals 3,500 calories. If you cut 500 a day from your diet, you will lose a pound a week. People who lose weight slowly, about 1 to 2 pounds per week, are more successful at keeping the weight off. You also will burn additional calories if you increase your physical activity.
Who says you shouldn’t eat less than 1800 kcals? Under normal circumstances, the minimum is 1200 for women, 1500 for men, and height and weight have no bearing – these are what the body requires to avoid starvation. This diet is, however, for 7 days only, it is not intended as a long-term weight-loss strategy, so 6 days at less than 1500 won’t do you any harm. You don’t say how tall you are, or what you do for a living, which would also have a bearing on your long-term weight-loss plans. Good luck with it, anyway – it’s not easy
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
This nutritionally sound book-based food plan is based on the research of Barbara Rolls, PhD, professor of nutrition at Penn State University. Rolls says you can lose one to two pounds per week on the plan. The theory is that by swapping out calorie-heavy fat-laden foods with fruits and vegetables that have a lot of water in them, you can eat more for fewer calories. To boost weight loss, you will need to be active—aim for 10,000 steps a day. You might not lose weight as fast, but Rolls has both short-term and long-term evidence to support her approach. Read more about it in Rolls’ latest book, The Ultimate Volumetrics Diet.
We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. If you eat when you’re:
A favorite of health experts, the DASH diet has the primary goal of limiting sodium and lowering blood pressure, but the bonus is losing weight by shifting to a healthier way of eating. The DASH diet plan advocates building meals around fruits, veggies, whole grains, lean meats, and healthy fats. Evidence demonstrates that the approach is effective, especially when you add in regular exercise. You can improve your results, suggests some research, by adding more lean protein to the diet. This is one of the healthier approaches, and it’s easy to adapt to your needs, though the salt restrictions make eating out tough. Looking for another way? Check out these other weight loss tricks that don’t require diet or exercise.
If you've seen the TV show, you get the idea: Six weeks of healthy food and regular exercise is celebrated as a great start to a weight-loss journey – as well as a way prevent or reverse various diseases. Fair enough. Experts determined that the Biggest Loser Diet is very likely to help you shed pounds, thanks to calorie restriction and exercise. To reap the other benefits of weight loss, however, you have to stick with it – something that's a lot harder for average Joes than for TV stars-in-the-making.
Changing your eating habits can be intimidating, I know. It may even feel like you’re leaving everything you love behind. All the midnight snacks, takeouts, sweets… But, although it may seem like that at first, soon enough you realize that eating healthy will not only make you feel and look good but can also taste darn good! The key is finding a lifestyle you love (not one you dread) so that you stick to it.
Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have type 1 diabetes or type 2 diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.
Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
Since we are talking about setting a meal plan, we need to talk about how many calories you should plan to eat. If your goal is to lose weight, all you need to know is your goal weight. The equation is easy; add a zero to the end of your goal weight to find your daily calorie goal. Just be sure not to go under 1200 calories per day as this will send your metabolism into preservation mode, which may cause your body to hold onto weight instead of releasing it.
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)