So, you want to lose 50 pounds? Congratulations on making this major and life-changing decision! While you are striving to lose 50 pounds, there are a few basic strategies you should follow every day. First off, you will need to keep your calorie count in check. Since your weight loss plan will include exercise, you shouldn't restrict your calorie count too drastically because you will need a substantial amount of energy. Try to keep your calorie count around 1500 calories a day, and never let it drop below 1200.
You also need to focus on portion control, and these small portions should be consumed several times throughout the day. By continuously feeding your body small amounts of food, you're keeping your metabolism fueled and preventing excess calories from being stored as fat (since your body has trouble digesting large portions of food at once). Let's take a look at a sample diet and some meal options to consider:
Don't skimp on breakfast! You need to wake up your metabolism the right way, and fuel it with whole grains, protein and fiber to keep your energy levels high throughout the day. Stay away from options that are laden with sugar and fat, as these will raise your energy levels quickly, only to be followed by a mid-morning crash. Some good breakfast options are:
- Egg white omelet with veggies and a slice of whole wheat, dry toast
- One whole wheat pancake topped with berries
- Whole grain (low sugar) cereal with non-fat milk and berries
- Hard boiled egg with half a banana and slice of dry, whole wheat toast
Your mid-morning snack will keep your metabolism going and prevent you from overeating at lunch. Some options are:
- Fruit salad with non-fat yogurt
- Low-fat string cheese
- Hardboiled egg (provided you didn't have eggs for breakfast)
Make sure you keep your lunch light and nutritious. Some options are:
- Grilled veggie sandwich with whole wheat bread and yellow mustard (no mayo)
- Half a turkey sandwich and a cup of low-fat veggie soup
- Salmon on top of mixed greens and veggies with non-fat vinaigrette
Your afternoon snack should get you over the late-afternoon fatigue hump and continue to fill you with nutrients. Some good choices are:
- Raw veggies and hummus
- An apple with a tablespoon of peanut butter
You should never overeat late in the day, since your body won't have that much time to burn it off. However, since you've been fueling your hunger all day, you won't need to. Some dinner options are:
- Grilled chicken breast or fish with a side of assorted grilled veggies
- Mixed green salad loaded with veggies and topped with grilled chicken or tuna (no mayo)
If you've kept your carb consumption to a minimum, then throw in small baked potato (plain) or a slice of whole wheat bread. However, never overload on carbs late at night!
An ideal dessert would be a piece of fresh fruit. A few night of the week, consider some non-fat pudding, Jell-o or non-fat frozen yogurt (preferably sugar-free).