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How To Lose Weight - Step by Step - Weight Loss Step #4
This weight loss step involves establishing a daily diet based on the calories you set for your diet plan in Weight Loss Step #1.
Although our weight influences the state of our health, we can create mega damage when we lose weight too quickly. At that point, we begin to lose more than weight. We can lose our hair or the sheen of our hair, the healthy glow of our skin, muscle - which includes the heart.
Therefore, no matter how frustrated an individual is over weight gain, weight loss much be accomplished at a healthy, safe rate - which takes time. A safe rate of weight loss is 1-2 pounds per week, which doesn't sound like much. But over the course of a year, that can equal more than 100 pounds!
With this said, calories are just one part of 'healthy weight'. Another piece of the puzzle involves the nutritional values of the foods and beverages that we consume in our daily diet. Although the following will sustain the body where calories are concerned, the following foods offer little to no nutritional benefits. Let's look at Dieter Laura's diet for yesterday. Although she kept within her 1,400 calorie per day limit, she failed where nutrition was concerned.
Breakfast - cheese Danish and spring water for a total of 400 calories.
Lunch - Large slice of cheese pizza and a diet soda for a total of 450 calories.
Snack - 2 cookies for a total of 150 calories.
Dinner - Bag of buttered popcorn plus a diet soda for a total of 400 calories.
Dieter Laura's current nutritional needs based on her weight are as follows. As a note, 'discretional calories' are calories that can be determined by the dieter. Based on Laura's nutritional needs vs the foods she consumed above, she managed to lasso a bit of grain from the popcorn and pizza dough, a bit of dairy due to the cheese on the pizza, and a lot of fatty calories. To see how Dieter Laura could have enjoyed pizza, popcorn and cookies while remaining in her 1,400 calorie limit - while simultaneously achieving her nutritional needs, click here.
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Food Group
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Daily Serving Size
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Fruits
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1.5 cups
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Vegetables
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1.5 cups
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Grains
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5 ounces
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Meat & Beans
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4 ounces
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Milk
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2 cups
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Oils
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4 teaspoons
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Discretionary Calories
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Allow 171 Calories
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With this said, it's vital to consider the nutritional values of the foods and beverages you consume in order for your reduced-calorie diet to have long term effects on your health.
To assist in ensuring your body receives all the nutritional foods it requires, choose the Thin Thin link that best suits your daily calorie needs:
1,200 Calorie Chart | 1,400 Calorie Chart | 1,600 Calorie Chart | 1,800 Calorie Chart | 2,000 Calorie Chart | 2,200 Calorie Chart
2,400 Calorie Chart | 2,600 Calorie Chart | 2,800 Calorie Chart | 3,000 Calorie Chart | 3,200 Calorie Chart | Estimated Calorie Needs
Go to Weight Loss Step #5 | Return to Thin Thin
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