Average Weight For Women

Although low intensity exercise is recommended for those starting an exercise program (or with a medical problem), fitter, healthy individuals gain more benefit by increasing the intensity as their fitness improves.Higher intensity exercise burns up more calories, promoting fat loss. Although lower intensity exercise (say about 50% maximum aerobic capacity or maximum heart rate) uses a higher percentage of fat for fuel, the total amount of fat used is less than for high intensity exercise.It is often assumed that to burn fat, exercise intensity must be kept low. However, the bar graph shows that the amount of fat used is higher at 65% of maximal aerobic capacity (65% VO2max) than at 25%. At 25% VO2 max, fat accounts for almost all the energy used during exercise. However, the total number of calories expended over 30 minutes, is substantially lower (190 calories) than at 65% of VO2 max (420 calories). Although only 50% of the energy expended at 65% VO2 max is derived from fat, over the 30 minutes of exercise, this is a much greater amount of fat (210 calories of fat) than what is burnt at 25% VO2 max (150 calories of fat).It is important to remember that aerobic training improves the body’s ability to burn fat, even when working at moderately high exercise intensities (around 60-70% VO2 max or maximal heart rate). To optimise fat loss, you need to work continuously for at least 30-60 minutes. As you get fitter you can exercise harder and still be in the ‘fat burning’ zone.A comfortably challenging pace optimises both fat and calorie use, burning more fat in less time. Remember, untrained people need to start slowly. There is also benefit in accumulating three 10-minute periods of low intensity physical activity a day for those less interested in exercise.Moving more by increasing incidental exercise (eg taking the stairs, walking to work) is a key weight control strategy.

Essential strategies for weight (fat) loss or making weight• Choose a body fat/weight that keeps you healthy in the long term.• Choose a balanced diet, emphasising a low-modest fat intake.• Eat a little less energy (kilojoules/calories) than you burn in training or competition to achieve a slight calorie deficit, and therefore a healthy weight (or body fat) loss. Don’t crash diet.• Learn how to handle eating out socially and include treats. You should not become obsessed about, or even frightened of, the occasional splurge.• Have a training program that complements your weight (fat) loss strategies. If you need to make a specific competition weight, heavy weight training may need to be reduced or balanced with aerobic training.• Be wary of times when weight (fat) levels may fluctuate more, for example ‘off season’ or injury. Monitor these changes and adjust your dietary intake and training to suit.• Gradually reduce weight (not more than 0.5-1.0 kg per week) or 2-5 mm of fat each week if using skinfold (the pinch test) measurements.• Train not more than 2.0 kg away from your optimal competition weight.• Seek professional advice from a sports dietitian on dietary requirements for your sport, or whether a weight category or body fat level is realistic for your physique.

Low carbohydrate diets – just another low kilojoule dietJust when most people appreciate that high carbohydrate foods like bread and potatoes are not fattening, a new era of carbohydrate controversy has emerged. A range of reduced or low carbohydrate diets has captured the imagination of athletes and fitness enthusiasts alike.These diet plans commonly restrict the choice of foods you can eat and make meals more difficult to arrange because there are so many rules to follow.The end result is that they all become a low calorie diet in disguise. At the start followers do not notice that they are eating much less, sometimes as low as 4000 kilojoules per day! This is less than half the calorie needs of a sedentary adult female.It is no wonder short-term weight loss occurs. The claim made by low carbohydrate diet pushers that “fats are not fattening” is not supported by scientific research that provides a strong link between dietary fat intake and excess body fat. Following any low kilojoule and low carbohydrate diet, increases the risk of muscle loss and fatigue. See our Fact Sheet number 20 on Low Carb diets for weight loss in athletes.

Everybody probably knows what the #1 most important meal of the day is. It’s breakfast. That fact has been drilled into us since we were little. It sets your body’s tone and metabolism for the day. Fat loss is virtually impossible with out it.

Problem is a lot of people don’t know about this little fat loss secret I’m about to share with you. What you eat before a workout is one of the most important things you can do during the day for ultimate fat loss. Without a solid pre-workout nutrition regiment your post-workout meal will be a lot less effective.

The questions I get asked the most are ‘what’ and when’ to eat this meal. First off let’s talk about why you need to be eating this meal.

The pre-workout meal ensures that you will have adequate nutrition to make it through your workout. You should concentrate on getting fuel into your body. And the body’s best fuel source is carbohydrates. Most importantly you want to concentrate on complex or fibrous carbs, which are the carbs that give you sustained energy. What you are doing with these carbs is making sure that your glycogen levels (stored carbohydrates) are full, because when you workout your body pulls the carbs out of glycogen storage to be used as energy. So if you your levels are depleted, like when you wake up in the morning, and you skip the pre-workout meal then you have no glycogen to pull out. So the body will resort to pulling lean muscle tissue off your muscles to fuel the workout, which results in less muscle mass, decreased metabolism, and increased fat gain.

You also need to get a lean source of protein. Protein should be consumed with every meal regardless, to keep the protein (amino acid) stores up.

If you workout on an empty stomach your body doesn’t have any energy. You can’t give 100% intensity, and if you do you will most likely feel sick, light-headed, and nauseous. You will reach fatigue a lot quicker also.

When to eat this meal ideally would be at least 60 minutes before hand. And about 60-90 minutes is a good time range. This will give the body enough time to digest the meal and give the body a full dose of energy for the workout. If this is not possible, as in an early morning workout then 20-30 minutes should suffice, but the meal should be a lot lighter. Early morning workouts are ideal for a meal replacement shake, especially if you have trouble eating so early.

Now to the part you probably care, and want to know the most about—what to eat. The best carbohydrate source to eat before a workout would be oatmeal in milk, or some added whey protein if lactose intolerant. It supplies long lasting energy and is a good source of protein when combined with milk. Other things you could consider would be a bowl of cereal, peanut butter sandwich on whole wheat, fruit, vegetables, whole grains, and energy bars. But be careful with the bars, I only really recommend Lara Bars, Luna, Cliff Bars, and Prograde Cravers, other then that it pretty much is just eating a bunch of sugar and chemicals.

Good choices of protein would be whey protein shakes, chicken breast, turkey breast, lean cuts of steak, fish, or meal replacement shakes or bars.

The meal replacement shake I use is Prograde Lean. It’s definitely the best tasting one I’ve found. And the whey protein I use is Buy Bulk Whey. It’s a natural protein, which is good because you can mix it with almost anything and it will maintain its flavor. I add it to yogurt, pancakes, Gatorade, fruit juices, and a lot of different recipes.

Infomercials for Fat Loss products captivate even a seasoned Fitness Professional from Luxembourg. As I stood and got sucked in by the TV screen, despite it being in German, a language I am not at all familiar with, I wondered how many people to decide to buy these products!

What was I watching!!!

Hell, as a fairly cynical viewer of adverts I was surprised about how easily drawn in I was, which made me wonder how many people get hooked in to those “fitness” products that promise so much but rarely deliver.

Don’t get me wrong I have actually seen some genuinely good products advertised… …so how can you spot a pointless gadget that will gether dust under your bed, from a practical tool that can help?

1. If it promises to help you lose weight by simply sitting in your sofa, vibrating your flab away, OR, giving you 60 electric shocks a minute, make sure your remote is close to hand to zap the TV instead!

2. If the promise is to burn fat from ONLY your butt, hips and thighs, please avoid this obvious spot reducing LIE! You know that it is impossible to just lose fat from your abs by just doing ab exercises? If it did work, all the guys and girls doing hundreds of crunches a day, would have perfect abs, but a flabby butt!

3. Take a close look at the before and after photos, the colours and lighting used on the photos is designed to trick the eye. The business of infomercials has become extremely smart with this now, the pictures used on the before and after shots are taken on the same day. It is relatively easy to blow out your stomach, round your shoulders forward and puff your cheeks out to make yourself look fat. Then simply stand up tall with good posture and suck in your stomach for a remarkably different look. Add in to this the lighting, some clever makup and you’ll get yourself a super model in 5 minutes!

4. Take a note of all the small print at the bottom of the screen, relating to results only possible with a strict calorie controlled diet! Yup, the machine is not gonna do it all for you! You can’t out train a bad diet!

5. If it focusses on just one movement, normally flexion (bending) of the torso to “work” your abs, lock away your credit card. You do know that focussing all your training on this tiny strip of muscle is wasting your time and likely to cause imbalances in your body and higher risks of back injuries!

Yep, I got sucked in by the bronzed bodies and ripped abs. Before we get carried away and pick up the phone, do a quick reality check as we know most of these things don’t work. However, good honest hard workouts and sensible eating habits are the obvious solution that we already know.

Copyright (c) 2008 Ed Scow

I’ve been told by some of my friends and clients that they just can’t lose fat.

They try and try, but nothing happens.

They exercise. They eat “right”. They do all the right things.

Does that sound familiar?

However, when I dig down deeper and ask some questions I find out that they’re all doing one thing wrong. It comes in different forms, but it’s all the same mistake.

They think that if they have a really good workout, they can “reward” themselves with an unhealthy snack.

Or, if they have had a really hard day/week, they give in to some temptation or comfort food.

It’s just this one time, right?

Many people think that just because they exercise that they can eat more unhealthy foods and not have any consequences. After all, exercise burns calories and so if you eat extra calories they won’t matter in the grand scheme of things, right?

Have you ever had that thought?

Or have you told yourself that if you stay diligent and focused all week that you can let it all hang out on the weekends, because you deserve it after all your hard work?

Or maybe you’re the emotional eater who stays disciplined 80% of the time, but there are those days that make you want to pull your hair out (or someone else’s) and you cope by drinking alcohol or eating ice cream or cheeseburgers.

Those are all hidden mistakes that will wreak havoc on your fat loss goals.

Never lose sight of the fact that you’re trying to LOSE FAT and, if that’s what you’re after, you have to keep an eye on everything that goes in your mouth (or doesn’t go in your mouth).

You can’t justify eating whatever you want just because you’re active. That may be fine for the 20 year old collegiate athlete, but not the 40 year old, mostly sedentary, except for the 30-45 minutes of exercise 3-4 days per week man or woman.

Nor can you give in whenever your kids, husband, wife, job, neighbors, or whatever the trigger is, drives you a little crazy.

Don’t get me wrong. I’m all for rewarding yourself once and a while. I adhere to the 90/10 rule, where I stay disciplined 90% of the time and 10% I can “loosen the tie” so to speak and have unhealthy foods or a little alcohol. That’s what I preach in my Fat Loss To Go program and what I preach to my clients.

Sometimes this mistake is known and sometimes it’s “hidden”, but I want you to really look at your eating habits and ask yourself if this mistake fits you.

Do you justify eating those junky treats because you deserve it after that awesome workout?

Do you reach for the “Chunky Monkey” ice cream after a hard day’s work?

Do you justify eating and drinking whatever you want on the weekend because you stayed disciplined all week?

If you answered yes to any of those, or if you thought of your own, change those habits and you WILL lose fat. That I can promise.

Have a great day!

KEYS TO A FAT-LOSS DIET

As most doctors and nutritional experts will tell you, the concept of â??calories in, calories outâ? is fundamental to any kind of weight loss. If you want to lose weight, you have to consume less energy than you are using. However, there are many other aspects to weight loss including hormone level, metabolism and proper micro-nutrient nutrition. All of these factors can affect the caloric expenditure of the body. In this article we will list some of the ways to increase the amount of energy the body uses daily and how to burn those calories through training.

SUPPLEMENTS

Hormones are chemical messengers that send signals between cell groups by way of the blood. The control center for hormones in mammals is the hypothalamus. The release of hormones is dependent on signals received from the central nervous system. Hormones are made up of proteins and serve as the regulator for many of the functions in our body such as metabolism, libido and strength. The excretion and absorption of hormones is vitally important for the human body. However, as we age, hormone levels drop off significantly. This is one of the reasons why older people have such a difficult time maintaining muscle mass and shedding fat. Therefore, it is important to supplement with hormone support products such as DHEA. Studies show that supplementation with DHEA and similar compounds can significantly improve hormone levels in the body.

Metabolism is the sum total of the chemical reactions in the body. As a general rule, the more lean body mass a person has, the higher metabolism he or she will have. The BMR, or Basal Metabolic Rate, is a measurement of how many calories a person burns throughout the day if they are engaged in complete sedentary behavior (ex. sleeping.) The goal is to increase the BMR, so more calories are burned up while resting. In addition to hormone support, there are various ways to speed up one’s metabolism. Many fat loss products contain phytochemicals, non-nutritive plant chemicals found in vegetables, like green peppers, that have protective or disease preventive properties and have also been shown to increase the metabolic rate.

Caffeine is one of the staples of fat loss supplements. Caffeine stimulates the central nervous system and sometimes causes a slight increase in heart rate. This causes more calories to be used up by the body. If you are sensitive to caffeine, look for a product with CLA, which has been shown to reduce body fat. CLA is conjugated linoleic acid, a fatty acid that has been shown to exhibit antioxidant properties and reduce body fat in animals. Most CLA supplements are derived from sunflower and other vegetable oils.

DIET

Another key to increasing metabolism is to eat more often throughout the day.

Consistent caloric intake will increase BMR. However, make sure that you are not overeating. If your BMR is 2000 calories a day, do not eat more than that if you want to lose weight. Split those calories up between four or five meals in a day. The other benefit to eating regularly is to keep blood sugar at consistent levels throughout the day, keeping energy levels at constant levels without â??crashing.â? Eating throughout the day will also help the body to receive the nutrients necessary to repair the body from the training you will be engaged in.

Lastly, most people focus on macro-nutrients (fats, proteins, carbohydrates, and water), when dieting. Obviously, getting the right combination of these major nutrients is important. However, micro-nutrients, such as vitamins, minerals, fiber and antioxidants, are often ignored by people looking to lose weight. Proper micro-nutrient nutrition is key in maintaining a healthy lifestyle. Most people are not getting the essential vitamins and minerals, much less the 40 grams of fiber recommended by the USDA Food Pyramid. Taking a good multivitamin along with eating the right types of food (complex carbohydrates instead of sugar) is absolutely necessary in living a healthy lifestyle. See our list of everyday health supplements for some more ideas. 

TRAINING

As for cardiovascular training, when fat loss is concerned, it is best to stick with high intensity interval training (HIIT). Interval training would include walking at fast speeds on a treadmill (75% of your maximum heart rate) and then reducing the speed to a much slower rate. Alternate between intensities and you will see much better results than walking or running at a constant pace, according to recent studies out of East Tennessee University and Laval University. Also, try various forms cardio such as jumping rope, swimming, boxing or whatever best suits you. Remember, if you are bored with a routine– change it. This will increase the chances that you are engaging in regular cardiovascular exercise.

A higher percentage of lean body mass is a must for increasing metabolism. This means that weight training is an essential part of any good weight loss program. Weight training stimulates protein synthesis in skeletal muscle and can burn many calories when done properly. Increased strength, muscular endurance, stress reduction and an overall reduction in blood pressure are also some benefits from weight training. Make sure the training is done properly and at somewhat of an intense level. High intensity + good diet = low fat. It could be a good investment to hire a personal trainer at your local gym to show you how to properly engage in certain exercises. Be sure to stretch thoroughly AFTER lifting and before you hit the cardio. Heated muscles are will exhibit more flexibility and will reduce the possibility of injury when stretch ing. Also, your force production in the muscles will decrease if you stretch too much before lifting. A quick warm up on the cardio machines followed by a small bout of stretching is enough to ensure a good weight training session. More thorough stretching and cardio should follow the weight training. Stick to these dieting and training principals and youâ??ll be on your way to losing that excess body fat and living a healthy, long life.

Sean Covell,

BestSupplementGuide.com

So far we have been talking too much about weight loss and all other issues like various diets and exercise programs. But the very basic question that stuck my mind is why we need to lose weight i.e. how or why we gain weight. If we do not gain extra weight, then we never need to lose it. So we need to find the reasons for weight gain. The best things I feel is remove this problem in total. Today we have to look for the ways to lose weight. If we are able to find out some of the basic roots of weight gain, then we may be able to tackle this problem in a better way. And once we have the reasons why we gain weight, we can make sure that we do not do anything that leads us to gain some extra pounds. I have collected a list of reasons by which we gain weight:

Slim Fast and the Slim Fast diet plan have been around for more than 20 years now. Without a doubt they have become the most popular diet shake around. But, does this weight loss plan really work?

The Slim Fast Diet Plan

The Slim Fast plan is not difficult to follow. You have a Slim Fast shake for breakfast in the morning and another one for lunch. For dinner, the plan calls for a “sensible” meal. Sensible can mean many different things to people, but that’s another story.

You can also have two pieces of fruit each day as well as one of Slim Fast’s nutritional bars.

The shakes and nutritional bars can be purchased at any grocery store or Wal-Mart.

The Slim Fast diet plan also includes regular exercise and encourages you to drink 8 glasses of water a day. These are two important points and keys to success in any type of weight loss program.

Does the plan work?

The Slim Fast plan will reduce your daily calories to around 1200 if you eat that sensible dinner each night. This means that anyone should lose weight with the plan.

While you can definitely lose weight with Slim Fast, there are some drawbacks. Since this is a calorie restricted diet, you may not get enough vitamins and minerals to maintain good health. A multi vitamin could help.

The reliance on making yourself a sensible dinner can also be difficult. Because you have only had 2 shakes all day along with a piece of fruit, you’re going to be hungry. It’s very easy to get carried away at dinner. It will take some extra discipline to make it work.

When you first saw the title of this article, you immediately thought it was hogwash, right? You were a bit disappointed, too, because doctors are supposed to be honest, and discuss only the treatments that have been scientifically proven to work; and everyone knows that there is no such thing as a miracle treatment that keeps you healthy as you age. But, here’s the thing: we are telling you the truth. First, let us tell you what this miracle treatment can do.  It can help you to retain your memory, and possibly even prevent dementia, or at least postpone it for years.  It can prevent you from falling, the most common cause of injuries to those of us who no longer even count the number of candles on our birthday cakes.  It can, in some cases, keep you from getting arthritis in your knees, and if you already have it, keep you up and moving.  It can keep your heart healthy, and if you already have heart disease, it can get you back to feeling great. It can prevent some cancers. If you have diabetes, or high blood pressure, or high cholesterol, it can, in some cases, make them go away, and at the very least, it may allow you to lower your dose of medication for each of these three.  It can help you to breathe easy. It can keep you buff and help your sex life. It can help you sleep better, suppress your appetite, and even increase your metabolism. And it can improve your sense of wellbeing, keep your mood positive, and increase how long you live.  We know you’re still doubtful because if such a thing really existed, it would be on TV constantly and all over the internet, and you would’ve probably bought a huge amount of stock in it.  But in fact, it not only exists, but all of the effects mentioned above of our miracle treatment have been scientifically proven!Human beings were meant to move. Every aspect of our bodies’ functioning is geared toward that. On the flip side, movement and mobility are very important to the quality of life. What does this have to do with the miracle treatment? Easy — the miraculous new treatment for all our ills, particularly those accompanying the aging process, is movement.  Because of all the negative connotations, we won’t call it exercise or any of those other clinical-sounding names, like “workout” or “physical activity.”  It really does all the things we said it can do. In fact, a recent study that followed more than 2500 people over the age of sixty for an average period of twelve years found that those who were fit from regular and adequate movement, whether they were overweight or not, had a significantly lower death rate at a young age than those who were not fit. Here are the specifics. The official recommendations, released in 2007 by the American Heart Association and the American College of Sports Medicine, for the amount of physical activity necessary to improve and maintain our health include not one, but three different types of exercise:  aerobic activity, muscle-strengthening activity, and balance/flexibility training.  These are the recommendations. 1) Aerobic activity of moderate intensity for thirty minutes a day, five days per week — Go for a walk or climb those stairs in your building — anything goes here as long as you do it for thirty minutes; 2) Muscle strengthening activity including eight to ten exercises involving the major muscle groups, with eight to twelve repetitions each, at least twice a week — Use free weights, a barbell, or a machine that simulates weight lifting by resistance;3) Balance and flexibility activity at least two days a week — do yoga, pilates, or Tai Chi. And be sure to stretch. So now you know about the magic bullet for staying healthy. But, even though you know you need to stay active, sometimes, the whole idea of getting up and actually doing it is overwhelming. It is particularly hard to find the time when most of us have such a busy lifestyle. But there’s even more good news about our miracle treatment. For those who hate the gym, workouts , jogging and barbells, there is an alternative called “Exercise Lite”.Several years ago, a very interesting study was done at the Cooper Institute in Dallas, Texas.  255 volunteers were divided into two groups. One group went to the gym regularly for a standard workout. The other group tried to integrate regular physical activities into their usual daily routines. They would walk up stairs instead of taking an elevator, clean their own houses and apartments, work in their own gardens; in other words, they took every opportunity to do the maximum physical activity with their daily activities.  After six months, both groups had improved their fitness levels, lowered their blood pressures, and lost fat.   But, after two years, only those in the group that had incorporated fitness into their routines were more likely to maintain their fitness level. Exercise lite worked and kept on working!To receive the full health benefits as we mentioned above, you need to do at least 30 minutes of moderate to vigorous aerobic (cardio) exercise each day.  With exercise lite, you can break it down into 10-minute segments so that the cumulative time is still 30 minutes a day. If you only have a couple of 10 minute breaks a day, go walking for those breaks and then take a quick walk before or after work.  You want to shoot for 15-20 minute miles, and you want to get your pulse rate up but still be able to have a conversation.  If you garden, you need to do it while moving around a lot, in other words, active gardening. Same thing goes for housework. The vacuum can be your best workout buddy!  One easy way to do exercise lite is to wear a pedometer, a little meter you wear on your belt that records your steps. With the pedometer you want to aim for 10,000 steps a day. Most important, make it fun and you’ll keep doing it.  Do things you like. Find a class that is fun or start riding your bicycle or swimming. Get some great music and use it for your activity. If you need support, grab your friends and family to do an activity with you.  And remember, don’t tell yourself that you are doing the dreaded “exercise”; fool yourself and have it become a normal part of your daily life.Before starting any exercise program, check with your doctor!©2008 Janet Horn, M.D. and Robin H. Miller, M.D.Author Bio          Dr. Janet Horn is Board Certified in Internal Medicine and Infectious Diseases, with training in Obstetrics and Gynecology. She spent many years on the fulltime faculty of the Johns Hopkins University School of Medicine, where she published articles in medical journals on her research interests, including sexually transmitted diseases, AIDS, and women’s health. She started her solo private practice in 1990 while continuing to teach as an Associate Professor of Medicine on the part time faculty at Hopkins. She has been selected by Baltimore Magazine as one of the “Top Doctors in Baltimore” and by the Maryland Daily Record as one of the “Top 100 Women in Maryland.” Dr. Robin Miller, in addition to being an experienced Board Certified Internist, is also an Integrative Medicine specialist, having trained with Dr. Andrew Weil as a Fellow at the University of Arizona. She is the founder and medical director of Triune Integrative Medicine, an innovative medical clinic in Medford, Oregon. She is an award winning medical correspondent on regional and national television, radio, and the internet. She is an award winning medical correspondent on regional and national television, radio, and the internet, the author of a health book for children, Kids Ask the Doctor, and a board member of The National Association of Medical Communicators, a society of medical journalists in all media.

Though athletes have enjoyed the benefits of interval training for a long time, many dieters are now starting to catch on.  Interval training varies up any exercise routine, making weight loss easier.  The body quickly catches on to routines.  So when you begin exercising, it’s important to change up your workout to keep your body confused.  When your body doesn’t know what to expect during a workout, it is unable to come up with an automatic response.  This causes a tearing of the muscles (a healthy one), which enables your muscles to grow.  The more muscle you have, the more calories you burn even when you’re not exercising.

Interval training is simple to incorporate into any existing workout.  Let’s take running for an example.  Say you normally run four miles daily at an average pace of six miles per hour.  To add intervals to your running program, you would simply add some high intensity bursts into your run.  Let’s say you keep your pace at six miles per hour for 4 minutes, and then increase to eight miles per hour for 2 minutes, and then back to your normal pace.  This would continue for your entire workout. 

Science has found interval training to be effective, too.  An Australian study at the University of NSW studied 45 obese women over 15 weeks using a cycling program.  The woman who trained in eight and twelve second intervals lost three times the weight as the women who continued the same pace for 40 minutes.  It doesn’t matter whether your intervals are measured in seconds, hours, miles or minutes; all are effective to creating quick weight loss and the results you’ve been looking for.  Many people include interval training into their workout when they hit their first plateau losing weight.

Combine interval training with a sensible diet for optimal results.  If hunger is a problem, try taking supplements as part of your weight loss program.  An excellent natural appetite supplement is hoodia.  This South African plant also can be fast acting when taken as a hoodia shot.

This menu is great for you to feel light all throughout the day while losing weight. You will lose a whole lot of weight while doing this diet plan. Also this diet plan will keep your energy levels high and stress level low. It has all the right nutrients which your body requires. Most diet plans make you feel irritable and hard to follow since you want to cope up with work pressures to try this diet plan. For breakfast have a slice of whole wheat bread this will give you the energy you require.

You can add a glass of orange juice with this. Breakfast is essential for you to lose weight also to give you the energy your fast paced day requires. In winters you can have boiled egg with your whole wheat slice. Mid morning snack could be a glass of fresh fruit or vegetable juice. This will give you the energy while giving your body the minerals it requires. For lunch you should have a large bowl of salad with roasted vegetables or a baked potato.

You can add vegetable soup to the menu or a bean soup. Make sure you have a glass or two of water for lunch time. You add the lemon flavor to your salad or your soup. For mid afternoon snack you can have a cup of green tea since it is full of antioxidants and make you feel relaxed. If you do not want to have that you can have fresh nuts such as brazils, almonds, or walnuts. These will give you the power and energy to deal with all the day’s work. For dinner you can have fish or a huge salad bowl filled with all the green vegetables. Fish and chicken are ideal for dinner time meals. You can also sprinkle some ground sesame seeds or croutons to change the taste. You can also try a home made soup or a home cooked pasta.