Master the calories:
You should know the amount of calories your body needs on average. This amount depends on your age, activity and gender. Use an online calorie calculator or consult your physician to know your calorie needs.
Next, translate those calories into weight. A calorie cut of 500 results in an approximate weight loss of 1 pound a week. So if you want a loss of two pounds, you will have to reduce your daily intake by a thousand calories each day.The lesser calories, the more weight loss. Usually men need 200 calories while women need 1800 but figures differ for individuals.
If you learn to count the calories in anything you eat, you can make your own diet plan setting calorie limits. However, we have a ready made diet plan for you that sets your calorie limit to 1200.
1200 calorie diet plan:
This diet plan limits your calorie intake to 1200. This forces your body to burn up the fat deposits for needed energy. .
Breakfast:1 Cup Skim Milk, 1 Orange,1 Cup Cheerios Cereal
Morning snack: 1 Cup Cantaloupe Melon
Lunch: Vietnamese-Style Beef & Noodle Broth, 1 Whole-Wheat small Pita Bread,1 Cup Skim Milk,1 Fudgsicle with no sugar added
Afternoon snack: 2 Tablespoons Prepared Hummus, 3 Ounces Celery Sticks
Dinner: 1/2 Cup Cooked Brown Rice, Green & Yellow Beans with Wild Mushrooms, Roasted Cod with Warm Tomato-Olive-Caper Tapenade, 1/2 small Banana.
Breakfast: 1 Cup Skim Milk,1/2 small Banana,1 Cup Bran Flakes Cereal
Morning snack: 1 Fruit & Nut Granola Bar
Lunch:2 Cups Romaine Lettuce shredded, 1 Whole-Wheat small Pita Bread, Chocolate-Raspberry Frozen Yogurt Pops, Thai shrimp salad
Afternoon snack: 6 Ounces Nonfat flavored Yogurt
Dinner:1 Cup Steamed Brussels Sprouts, Almond-Crusted Chicken Fingers, 2/3 Cup Cooked Couscous, 1 Peach, medium
Breakfast:1 Whole-Wheat English Muffin, 1 Cup Skim Milk, /2 Cup Blueberries, 1 Teaspoon Fat Free Cream Cheese
Morning snack: 1 small apple
Lunch:1 Cup Tossed Salad Mix, 1 Tablespoon Fat Free Blue Cheese Salad Dressing, Spanish Tortilla, 1/2 Cup Fresh Pineapple,1 Slice Reduced-Calorie Oatmeal Bran Bread
Afternoon snack: 6 ounces flavored yogurt
Dinner:Simple Sautéed Spinach, 1 Cup Skim Milk, Shrimp with Mango & Basil, 1/2 Cup Cooked Quinoa, 1 Nectarine, medium
Breakfast:1 Cup Skim Milk, 1/2 Cup Hot Oatmeal,1 Ounce Dried Fruit, 1 Tablespoon Walnuts
Morning snack:1 Kiwi
Lunch:1 Cup Tossed Salad Mix, Puerto Rican Fish Stew (Bacalao), 1 Tablespoon Low Calorie Caesar Salad Dressing, 1 Slice Reduced-Calorie Oatmeal Bran Bread, 1 Cup Honeydew Melon
Afternoon snack:1 Cup Blackberries, 1 Cup Skim Milk
Dinner:1/2 Cup Cooked Brown Rice, Maple-Glazed Chicken Breasts, Roasted Squash & Fennel with Thyme, 1/2 Cup Mango
Breakfast:1 Scrambled Eggs, 1 Slice Reduced-Calorie Oatmeal Bran Bread, 1/2 Cup Grapefruit, 1 Cup Skim Milk
Morning snack: 6 ounce flavored yogurt
Lunch:1 Cup Skim Milk, 1 Cup Tossed Salad Mix, 1 Tablespoon Fat Free French Salad Dressing, Chicken & White Bean Soup,2 Slices Reduced-Calorie Oatmeal Bran Bread
Afternoon snack:1/2 Cup Unsweetened Applesauce
Dinner:1/2 Cup Cooked Quinoa, Bistro Beef Tenderloin,Roasted Baby Bok Choy,1 Cup Strawberries
Breakfast:1 Cup Skim Milk, 1 Whole-Wheat English Muffin, 1 Teaspoon Creamy Peanut Butter, 1 Tablespoon Sugar-Free Jam
Morning snack: 1 medium orange
Lunch:BLT Salad, 1 Cup Skim Milk, 1 Whole-Wheat Pita Bread, small,1 Cup Watermelon,
Afternoon snack:6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener.
Dinner:Roasted Cod, Tomatoes, Orange & Onions, 2/3 Cup Cooked Brown Rice,Green Salad with Asparagus & Peas ),1 Cup Cantaloupe Melon
Breakfast:1 Cup Skim Milk, 1 Plum,Quick Breakfast Taco
Morning snack:1 small apple
Lunch:1 Veggie Burger, 1 Whole-Wheat Roll, Bok Choy-Apple Slaw, 1 Apricot
Afternoon snack:3 Ounces Carrot Sticks,1/4 Cup Salsa
Dinner:1 Cup Skim Milk, 1 Cup Tossed Salad Mix,1 Tablespoon Low Calorie Caesar Salad Dressing,Grilled Pork Tenderloin Marinated in Spicy Soy Sauce,1/2 Cup Cooked Brown Rice,1 medium peach
Cabbage soup diet plan:
This diet plan has been quite famous since its introduction in the 1980s. The diet mainly includes taking cabbage soup daily for seven days with different combinations of fruit, vegetables, lean meat and grains. A sample id given below:
Day 1: Soup with any fruit except bananas
Day 2: Soup with vegetables
Day 3: Soup with both fruits and vegetables
Day 4: Soup with skim milk and 6 bananas
Day 5: Soup with 450 grams of meat or fish and up to 6 tomatoes
Day 6: Soup with 450 grams of meat and any evegtable
day 7: Soup with brown rice, pure fruit juice, and vegetables
Lose weight with apple Cider vinegar:
Vinegar is known for its properties to burn fat, suppress appetite and reduce water weight gain. A regular intake of vinegar will help you to shed weight quickly. Add 2 tablespoon of vinegar to 8 oz glass of water or juice and drink it in a quick go. It is particularly helpful for metabolism before meals and bed rest.
Lose water weight:
If you have a seven day target to meet, you can give reducing your body water weight a thought. Cut back on the sodium and alcohol intake and eat yogurt, fiber-rich cereal, brown rice, cabbage and cranberry juice. Cut off your sodium intake completely. Sodium makes your body retain water.
Exercise and sleeping schedule:
Exercise for all of the seven days for at least 30 minutes. Exercising in the morning with a hungry stomach flattens the tummy. A workout session of half an hour burns 200 calories.Exercise at a pace where it gets your heart beat racing. The workout sessions should include various exercises that engage several muscles simultaneously.
Sleeping more than the required amount also results in weight gain. Limit your sleep duration to maximum 7 hours during this diet week. Put your clock on a shrill alarm sound.