Essential Tips For Effective Weight Loss

Keep the food simple. The simpler, the easier it is to digest and the better health wise. Always remember that the foods that you can and should eat change according to the stage of life you are at, and what kind of life you are leading. Weight loss for a younger person will follow a different regimen of diet and exercise as compared to an older person. Given below are 2 menus: What is important is the kind of foods used. These are cultural issues, and as such you must use these only as an example of what works best. Naturally, it has to be modified and planned according to your taste and need.

1. A menu which gives 2200 calories:

Breakfast would contain 12 ounces of coffee, 1.5 cup of cottage cheese, 1 tbsp of cream, and a half cup of fruit cocktail. This would give you a calorie intake of 387.95.

A mid-morning snack of 1 medium sized apple with the peel and 1 banana would give you 186 calories. This would sustain you till lunch.

Lunch would be 2 slices of whole wheat bread, 2 cubic inches of cheddar cheese, .15 cup of mayonnaise, 3 ounces of white meat/turkey breast preferably, and 1 medium apple with the peel. This meal would give you 610 calories.

An afternoon snack would be very welcome. You could make yourself a peanut butter sandwich with 2 tablespoons of peanut butter and 2 slices of 7-grain rye bread. This would give you 426 calories.

Dinner must be early, or at a time which would be at least 3 hours before you went to bed. Never sleep on a full stomach. The body must be allowed to digest the food. This way the absorption happens when you are sleeping and you will get a peaceful and restful sleep. Dinner, then should be 4 ounces of white meat/chicken breast, 1.5 cups of white rice, steam cooked, 4 tablespoons of Thousand Island-reduced calorie Kraft, .25 cups of plain croutons, 1 small salad with garden tomatoes, onions, and lettuce leaves. You would get 592 calories from this meal.

2. Menu providing 1500 calories. This is a sample of a healthy, low-fat meal:

Breakfast would be 12 ounces of coffee, 1 cup milk, 1 tablespoon cream, 1 packet of oatmeal. Your calorie count would be 299.55 calories.

A mid-morning snack would be 1 cup of cottage cheese, and .5 cup of pineapple chunks, giving you 234 calories.

For Lunch, you would have 2 slices of whole wheat bread, 1 cubic inch of cheddar cheese, .15 cup of mayonnaise, 1 ounce white meat/ turkey breast, and .25 small tomatoes. This would give you a calorie count of 378.

The evening snack would be 8 low saltine crackers, and 1 ounce of white meat/turkey breast. You would get 134 calories from this snack. Enough to keep you going through till dinner time!

Dinner would be 5 ounces of broiled Halibut, 1 cup of steamed rice, 2 tablespoons of Thousand Island -reduced cal. Kraft, .5 cups of boiled mixed vegetables, 1 small salad of tomatoes, onions and lettuce, 12 ounces tea and 1 teaspoon sugar. From this meal you would get 470 calories.

These are only sample menus. You could use your creativity and create your own menus. Whenever you decide on bread, eat the whole grain bread. If you are a vegetarian, then substitute the meat with red kidney beans, cottage cheese and soya. These are all high in protein and will give you the necessary protein you need for your body.

Losing excess weight so that you come down to the weight that is optimum for you is good. Maintain that and you will see that the quality of your life will change for the better. You will be able to lead a tension and stress free, healthy life all because you are fit and that would lead to a state of mind that would enable you to be happy, peaceful and calm.