Diet and Exercise Program For Permanent Weight Loss Part 2


In Part 1 of this series, I explained how the only way to permanently lose weight is to change your lifestyle. "Dieting" will almost always result in an initial loss of weight (both fat and lean muscle) however, once you go off your diet you will quickly gain back the weight you lost. In addition, since your body is designed to protect itself from a lack of calories, it will also put on additional stores of body fat. The old adage "one step forward, two steps back" applies to this type of "yo-yo" dieting.

I also discussed your Basic Metabolic Rate (BMR) and how that plays into your weight loss plan. If you go on any type of extreme diet, your body will simply lower its BMR even further in order to survive. The goal is to increase your BMR not decrease it.

So, you're probably asking, "How can I possibly eat 5-6 meals a day and still lose weight?" By eating more frequent, yet smaller meals, you are allowing your body to maintain if not increase its BMR. Also, you will avoid insulin spikes that happen when you eat only once or twice a day.

Below is a sample diet for one day. You can alter this, play around with it but with a little planning, you can stick to this while you aim for your desired weight:

Sample Diet For One Day

Assuming a weight of 220lb


4 eggs scrambled (Only use 1 yolk) using non stick spray- 145 Calories
1 piece of whole grain toast with butter substitute-Approx 100 calories
8 oz NON fat milk-90 calories
1 piece of fruit:
(Banana-Approx 110 calories)
(Apple-Approx 80 calories)
Total calories: Approximately 300-400

Mid Morning Snack

Nutrition bar (Balance bar-Approx 200 calories)


Chicken breast, no skin, baked or broiled.
Salad (lettuce, cucumber, any salad type veggie..NO cheese)
with olive oil and vinegar or NONFAT dressing: About 150-200 calories
Total calories: 350-400 calories

Mid Afternoon Snack

Balance bar or

1-2 oz of lightly salted cashews-Approx 250-300 calories or

One serving of low carb protein drink


4-8 oz Ground turkey (lean) burgers, no cheese-Approx 160-320 calories
Salad as per lunch-150-200 calories
Serving of veggies such as cauliflower, broccoli, grean beans etc-50 calories
Approx 350-550 calories

Snack before bed:

Diet Popsicles

No carbs 2-3 hours before bed other than veggies with dinner !!!

With a little imagination you will find that you'll soon come up with other items that you can add to this diet and make it your own.

In Part 3 of this series, I will discuss the importance of exercise. Not only for your weight loss program but as part of your lifestyle.


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