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Quick Weight Loss Part 1
By Jason Courie
People all over the world continue to struggle with losing weight. There are tons of diets and weight loss products on the market. While some of these diets and products work well, some of them will bring you very little results if any. One of the biggest reasons people feel they can not reach their fitness goals is because they struggle with finding time to eat right and exercise will juggling a job, family and social activities.
In this article I will discuss a few basic principals to help you lose weight that are fast, easy and effective. Success begins with preparing and planning your snacks and meals so that you do not have to settle for a burger and fries at the local fast food restaurant. I am going to share with you some meal and snack options that I have used with my clients in the past to help them with their struggles.
I have found that by planning ahead and preparing your meals and snacks for the week you will eliminate those last minute decisions when you are on the run and can not get a healthy meal. You can start your week out by making a list of what you want to eat for the week and do your grocery shopping on a Saturday or Sunday. This will allow you to cook one time and have food for the entire week. Here are some examples that you can use so that you can be prepared to eat healthy.
Meal option #1- When you go to the grocery store, go to the deli and buy a pound or two of sliced turkey that is low in sodium. Buy a loaf of wheat bread, a head of lettuce and a tomato. Instead of chips get some veggie sticks or apples. When you get home put two pieces of bread in a zip lock bag. Go ahead and cut up your tomato into slices and store it in a tupperware bowl. Cut your apple up into slices and put that into a baggie as well or veggie sticks if you prefer. You can put some fat free vinaigrette dressing in the bag with the veggies for flavor. Mustard has almost no fat or sodium so it is a great condiment for sandwiches. If you must have mayonnaise, use fat free or low fat mayonnaise and put just enough on the bread to get it moist. Put your baggies in a lunch box or grocery bag, add a water and your set for lunch.
Meal option #2- Grab a pack of five or six skinless, boneless chicken breast. Get three or four sweet potatoes and some cinnamon. You can grill or bake all five or six chicken breast at once. You can add flavor by using seasoning that is sodium free such as pepper, garlic powder or Mrs.Dash. There are many other sodium free seasonings on the market. Just make sure you read the label. Sodium makes you retain water weight and it can also cause hypertension and high blood pressure. Bake all your sweet potatoes at once. Cut them in half, add a little cinnamon, store them in baggies and your set. You have only cooked once but have lunch for the entire week.
Meal option #3- Buy a couple of large cans of white tuna in water. Buy a box of brown rice or whole wheat pasta. Get some fresh red or yellow peppers, mushrooms, an onion and any other vegetables that you may like. Boil the whole wheat pasta or brown rice, cut up and stir fry the veggies on low for a few minutes just to get them tender in some virgin olive oil. Once everything is cooked put it in a large tupperware bowl, add the tuna and some sodium free seasonings and stir. This will make several healthy meals for the week.
Snack option #1- Get a dozen large eggs. Boil them and take the shell off. Take the yolk out, add a little pepper, put two or three of them in baggies and you have a healthy snack. Egg whites are one of the best sources of protein that you can eat. Protein is extremely important for building and maintaining lean muscle mass especially if you are working out.
Snack option #2- Buy some veggie sticks such as carrots or celery. You can even use cucumber or broccoli. Put them into baggies with a little bit of vinaigrette dressing and you have a healthy snack to take to work. You can use apple slices as well.
Snack option #3-One of the healthiest things that you can eat for a meal or snack is a protein bar or shake. You just have to know which ones to buy. There are some on the market that are very low quality and taste awful. If you know which ones to get they taste like candy bars and milk shakes and are made up of whey protein. Whey protein is a very high quality protein and is great for putting on lean muscle mass. To make a protein shake just put eight ounces of cold bottled water in a container with a lid, shake it up a few times and you have an extremely healthy snack or meal. You can find examples of healthy protein shakes and bars on my website at www.healthandfitnessforall.com.
Eating fast food doesn't have to mean eating junk food. Changing your eating habits alone can help you lose weight very fast. It is also important to eat five to six small meals per day as opposed to two or three large meals. This will help to increase the metabolism and burn more calories. You can view part two of this article at my website where I discuss exercise and fitness tips to help you lose weight in as little as twenty minutes per day.
About the Author
Jason Courie has been a fitness trainer for twelve years and he holds two bodybuilding championships:
The 1989 Georgia Peachstate
The 1990 Gold's Classic
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