Keep Fit Introduction And Navigation Of Physical Fitness That Makes Sense

- Chosen by Voters I am glad that you have taken the first step. The most important thing about dieting is a change of lifestyle. You do not have to to change everything at the same time. Your next step should be to change your morning regimen. Morning Regimen is the most important parthttp://www.indiacurry.com/weightloss/typ…Typical Day on a weight-loss programIntegrated lifestyle changes and balanced non-vegetarian menu for weight-lossTypical day starts from the time you wake up to your sleeping hours at night. It includes exercises, and a menu patterned with balanced dietFoods are judged against a five point criteria: 1 Low Calorie, 2. Low fat, 3. High fiber, 4. High protein, 5. High Nutrition.Wake-upWater with slice of lime: 1 cupExercise 20 minutes. Do NOT exercise for more than 30 minutes on empty stomachRest 45 minutes before eating breakfast.Breakfast (Within 2 hours from wake-up)#1. One hardboiled egg, 2 slices of fat-free cheese, cooked dried beans#2. Corn flakes, Oats, Shredded wheat, Two slices of whole grain bread + Soft margarine + Jelly#3. Grapefruit ½, Orange, Blueberry, Medium Banana#4. Low-fat milk, low-fat yogurt#5. Coffee with Splenda optional, fat-free creamerMorning Snack2 Tablespoons of Nut Butter on wholegrain crackers, Mini pretzelsCold water, Homemade Iced Green tea, Hot Cinnamon teaLunch#1. Fat-free Chicken salad, Tuna, Cooked dried beans ½ cup, low-fat cheese 2 slices, Tofu#2. Whole wheat Pita bread, Whole-grain bread, Brown Long grain Rice#3. Grapefruit ½, Fruit cocktail packed in water: ½ cup, Carrots, Sweet Bell Pepper, Spinach, Celery#4. Low-fat milk, low-fat yogurt#5. Green tea: 1 cupNoon SnackOne of the following: Mini pretzels:¾ Cup, Walnuts: ¼ cup, Dried apricots: ¾ CupCold water, Homemade Iced Green tea, Hot Cinnamon teaDinner#1. Baked cod, Broiled Salmon, Grilled skinless boneless chicken breast, Cooked dried beans ½ cup#2. Whole wheat Pita bread, Whole-grain bread#3. Grapefruit ½, Fruit cocktail packed in water: ½ cup, Salad (Raw spinach, Cherry tomatoes, Cucumber, Celery: Light Italian dressing)#3A. Cooked vegetable: Steamed broccoli, Stewed tomatoes, Butternut squash, Sweet Potato, Spinach, Mixed vegetables#4. Low-fat milk, low-fat yogurt#5. Green tea: 1 cupEvening ExerciseWait 2 hours after Dinner and engage in a 30 minute exerciseEvening Snack (2 hours before bed)Green apple with cinnamonLate Night Snacks (Negative Calories Foods)Fresh Raw Vegetables and fruits No DipsApples, Blueberries, Broccoli, Cantaloupe, Cauliflower, Cherries, Cucumbers, Grapefruit, Green beans, Mushrooms. Oranges, Raspberries, Strawberries, Tangerines, Tomato, WatermelonSleep: 7 to 8 hoursMenu NotesI have defined five line items in a menu to provide a balanced diet. Actual quantity depends on your required daily caloric intake#1 Proteins: 2 Servings#2 Whole-grains 5 to 6 servings#3 Raw Fresh fruits or vegetables 4 ServingsEat 1½ Grapefruit per day, if you have no reaction to prescription meds#3A Cooked Vegetables: 1 Serving#4 Milk (Minimum 2 cups of low-fat or skim milk per day)#5 Beverage 2 to 3 cups of Green tea- Mix 2 quarts of water with one packet of sugar-free fruit punch. Keep it refrigerated. Drink when thirsty. Two quarts will give you all the water needed for one day- Home made Lemonade or Limeade with SplendaHow much waeight you should expect to lose1. 4 to 5 pounds of water loss during first week2. It depends on number of calories that you are eating less now on diet than before diet. For each reduction in 3,500 calories per week, you should expect to lose 1 pound in body weight.I hope you are eating skinless chicken. Bones do not matter for weight loss. The skin has the bad fat calories tha need to be avoided.I am glad you cut out the juices. Juices have no fiberYou are on a good start.. Congratulations. 3 years ago 100% 1 Vote