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Plan to lose weight

This is my plan to lose weight. Here I will leave the diet that I will follow and the strategies to lose weight. The tricks that I use to accelerate the metabolism and to prevent stretch marks. And also how I will prepare emotionally to lose weight.  

Plan to lose weight

Plan to lose weight

A. Exercise one hour, 5 days a week. Whether it’s walking, an exercise video, going to the gym or any other activity. To reduce measures I will use the reducing cream, can be made without camphor. And every time I have time I will make the cold bandages that can also be made without camphor.

B. Prevent Stretch Marks: Every day before bedtime, I am going to put in the areas where stretch marks, a mixture of sesame oil, almond oil, and a vitamin E capsule can be added. You can use cacao butter or linseed oil).

C. To give a boost to the metabolism: I will take 6 to 8 glasses of water daily. I will also take the following supplements:

– 1 vitamin D3 capsule 1000 IU since many studies have linked vitamin D deficiency with obesity.

– 1 capsule of fish oil because it contains Omega-3 that fights inflammation which is one of the causes of overweight and increases the body’s ability to burn fat.

– 1 capsule of calcium 600mg twice a day because it increases the metabolism of fats.

– 1 multivitamin (half in the morning and half in the evening) to make sure I have no deficiency.

* Before you start taking vitamin supplements and before you start a plan to lose weight, you should consult your doctor. Mine already gave me the okay *

D. Take a cup of daily artichoke tea

E. Take an energy shake before exercising: Blend 1/4 slice fresh pineapple, 1/4 cup aradans, blackberries and strawberries, 3 tablespoons soy protein powder, 6 ounces water, 3 cubes Ice, 1 teaspoon honey, 1 teaspoon flaxseed oil, 3/4 teaspoon fiber supplement or psyllium.

F. Visualization and self-suggestion: It has been said that our body manifests what our subconscious believes. If our subconscious believes that we will not be able to lose weight, that we have already tried without success, etc. We probably will not make it. But if we convince our subconscious that we’re going to be thin and that we’re not going to fall into the temptations of fattening foods then we’re more likely to succeed. For 20 minutes before I go to sleep at night I will convince my subconscious that I will be thin. I’m going to visualize thin, I’m going to visualize eating healthy and exercising. I’m going to tell myself that I’m going to lose weight, that I do not like cakes or ice cream anymore, but I like nutritious foods.

G. I will eat a healthy diet between 1600 and 1800 calories.

Diet I’m going to do

Day 1

Breakfast

1 cup cooked oats, 1 cup strawberries, blueberries and blackberries, 1 cup skim milk

lunch

1 whole wheat tortilla (can be substituted for whole pita bread) stuffed with 1/4 avocado, 1 slice low-fat cheese, 2 ounces turkey ham (can be substituted for chicken ham) and for those who I like mayonnaise, I personally do not like it, 2 teaspoons of mayonnaise light. Half a cup of grapes.

Dinner

3 ounces lean meat, 1 medium baked potato with a little butter, 1 cup green salad garnished with olive oil and vinegar.

Between meals

1/3 cup mango, half cup low-fat cottage cheese, 1 cup skim yogurt, and a small apple. And if I get hungrier I can add some healthy 200 calorie food.

Day 2

Breakfast

1 egg scrambled with 1 cup spinach, fried in 1 tablespoon olive oil
1 tablespoon low-fat cottage cheese
1 slice whole-wheat toast, half a glass of orange juice

lunch

1/2 cup ground beans
2 slices of chile bell green
2 slices of red bell pepper, onion to taste
An ounce of low-fat cheese
All in one whole tortilla
1 cup raspberries

Dinner

4 ounces roasted chicken breast
1/2 cup whole-wheat pasta
1/2 cup of spaghetti tomato sauce
2 teaspoons Parmesan cheese
1/2 cup of Brussels sprouts or broccoli seasoned with a teaspoon of olive oil

Between meals

1/3 cup grapes, 1 ounce low-fat cheese, 1 cup carrots and celery, 1 banana. And if I get hungrier I can add some healthy 200 calorie food.

Day 3

Breakfast

1 small whole bagel with 1 tablespoon low-fat cream cheese
1 banana
1 cup milk

lunch

1/2 cup tuna garnished with lemon
A stalk of celery in slices, onion to taste
1 teaspoon mayonnaise lite, in two slices of whole wheat bread
1 cup green salad
1 cup of grapes

Dinner

2 cups cooked cauliflower wrapped in an egg fried in 1 tablespoon olive oil
2 cups green salad
1 small sweet cookie

Between meals

1 pineapple slice, 1 ounce low-fat cheese, 1 cup low-fat yogurt, 1/2 cup carrots. And if I get hungrier I can add some healthy 200 calorie food.

Day 4

On an empty stomach

A cup of warm water with the juice of a lemon and a spoonful of olive oil. 15 or 20 minutes after breakfast

Breakfast

1 cup of Cheerios or some low-calorie oatmeal cereal
1 cup of skim milk
1 small banana

lunch

2 slices whole wheat bread
2 ounces of chicken ham
1 slice low-fat cheese
lettuce
1 slice tomato
3 or 4 celery sticks with a spoonful of fat-free dressing

Between food

Same as breakfast

Dinner

1 baked potato
1/4 cup of broccoli
1/4 cup low-fat grated cheese
1 cup chicken soup with noodles

Day 5

On an empty stomach
A cup of warm water with the juice of a lemon and a spoonful of olive oil. 15 or 20 minutes after breakfast

Breakfast

1 cup of Cheerios or some low-calorie oatmeal cereal
1 cup of skim milk
1 small apple

lunch

5 ounces of chicken breast
1/2 cup chopped tomato scrambled with 1/2 cup chopped cucumber and garnished with lemon
2/3 cup brown rice

Between food

Same as breakfast

Dinner

4 ounces of whole spaghetti
1/2 cup tomato sauce
Green salad garnished with a teaspoon of olive oil and one of apple cider vinegar

Day 6

On an empty stomach
A cup of warm water with the juice of a lemon and a spoonful of olive oil. 15 or 20 minutes after breakfast

Breakfast

1 cup of Cheerios or some low-calorie oatmeal cereal
1 cup of skim milk
1/2 cup of grapes

lunch

2 scrambled eggs with a cup of green beans
1 small apple
1 cup nonfat yogurt

Between food

Same as breakfast

Dinner

1 vegetable burger. I bought them already made and frozen in Costco. 
Lettuce and a slice of tomato
1 hamburger wholemeal bread
1/2 cup carrots with a spoonful of low-fat dressing

Day 7

Breakfast

½ Cup of skim milk
1 cup of cereal (see exchange list)
1 cup chopped fruit
Natural juice

lunch

6 ounces of roasted meat
1 cup mixed salad
½ block
1 Omelette or slice of whole wheat bread
Natural Refreshment

Dinner

2 ounces of cottage cheese
1 cup sauteed carrot
3 tablespoons cooked beans
Natural juice

Day 8

Breakfast

1 Egg prepared to your choice
1 Omelette or slice of whole wheat bread
½ glass of orange juice

lunch

6 ounces of chicken onion
1 cup of salad
½ cup rice
1 Omelette or slice of whole wheat bread
Natural Refreshment

Dinner

½ Cup of tuna (with water)
1 cup of salad
1 packet of whole soda cracker
Natural juice

Day 9

Breakfast

1 cup of yogurt
1 cup chopped fruit
½ Cup granola
1 glass of orange juice

lunch

6 ounces of baked fish
2 cups of guiyyyitos stewed
2 medium potatoes
1 Omelette or slice of whole wheat bread
Natural Refreshment

Dinner

3 Turkey sausages
½ cup brown rice
1 cup of cabbage
Natural juice

Day 10

Breakfast

1 glass of skim milk with ½ banana
1 slice of whole wheat bread
3 tablespoons cottage cheese

lunch

6 ounces of grilled shrimp
2 cups carrot, green beans, pea vinaigrette
½ cup noodles with butter
1 Omelette or slice of whole wheat bread
Natural Refreshment

Dinner

3 ounces of grilled chicken breast
1 Omelette or slice of whole wheat bread
1 cup stewed spinach
Natural juice

Day 11

Breakfast

1 Whole wheat sandwich
1 slice of defatted ham
3 Tablespoons cottage cheese
1 cup of Incaparina without milk

lunch

1 cup of defatted beef stock
6 ounces of cooked bolovique
2 cups vegetable broth
½ cup rice
1 Tortilla
Natural Refreshment

Dinner

2 Tablespoons cottage cheese or cotagge cheese
1 cup of fruit salad
Natural juice

Day 12

Breakfast

½ glass of homemade tomato juice
1 egg prepared at your choice
3 tablespoons cooked beans
Natural juice

lunch

3 Grilled Meat Pancakes
2 cups sucked sausage
½ cup mashed potatoes
1 Omelette or slice of whole wheat bread
Natural Refreshment

Dinner

2 cups mixed salad
1 slice of kraft cheese
1 slice of turkey ham or chicken
Natural juice

Day 13

Breakfast

½ cup yogurt
2 ounces fresh cheese
1 slice of whole wheat bread
Natural juice

lunch

6 ounces of spatter
1 cup chopped radish
1 cup of salad
½ cup rice
1 Omelette or slice of whole wheat bread

Dinner

1 cup leek soup (without consommé)
2 ounces cooked chicken
1 Omelette or slice of whole wheat bread
Natural juice

The days can be repeated.

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