This article is a part of an ongoing series featuring tips and ideas I have found that have inspired me on my personal weight loss journey. I hope they do the same for you ~Meir Liraz.
Introducing Our New FREE Diet App:
The 'Healthy Weight Loss Planner' app is a simple yet extremely effective weight loss tool that will make it easy for you to lose weight in a healthy, sustainable way. Now you can not just drop the pounds but also make sure they stay off.
The app uses a simple 3 step strategy to help you lose weight fast and healthy. Featuring a set of useful tools, including: body fat calculator, calorie needs calculator, daily diet planner and more, ...and best of all, it is completely free, no strings attached.
Available now for Android phones and tablets. Access the Google app store now with your android phone to install it for free.
Snacking is good when you feel hungry between meals. Choosing healthy snacks will help you and your family stay at a healthy weight.
Each of these snacks is in the 200 calorie range so you can snack guilt free while trimming down. Even mix and match the snacks to creat tasty, new combinations!
1. 30 pistachios.
2. 2 Hard boiled eggs.
3. 1/2 small bagel + 1oz smoked salmon + 1 tbsp cream cheese
4. cup steamed edamame beans.
5. 1 medium apple sliced + 2 tsp peanut butter
6. 1 cup 1% milk + 2 tbsp chocolate syrup.
7. 3 cups cheddar popcorn.
8. 1/2 cup low fat yogurt + 2 tsp honey + 1 tsp cocoa powder + 1/2 cup raspberries.
9. 1/2 apple + 1 slice cheddar cheese.
10. 3 tbsp chocolate chips + 8 pistachios.
11. 1 cup red bell pepper slices + 1/2 cup refried beans + 2 tbsp guacamole.
12. 25 almonds.
13. 1 avocado.
14. 1 slice banana nut bread
15. 1/2 English muffin + 2 tbsp cream cheese.
16. 1/2 cup frozen yogurt.
17. 1/2 English muffin + slice of tomato + slice of mozzarella.
18. 6 oz Greek yogurt + 1 cup strawberries.
19. 1 medium apple +1 stick cheese.
20. 10 carrot sticks + 2 tbsp dip.
21. 8 tortilla chips + 1/2 cup salsa.
22. 4 oz 1% cottage cheese + 3/4 cup fresh fruit.
23. 5 whole wheat crackers + 1 oz cheese.
24. 1/4 cup hummus + 1 cup raw veggies.
25. 1 large bunch of red grapes (about 50).
26. 20 Kalamata olives.
1 small banana
1 medium apple
¼ cup raisins
1 cup whole strawberries
½ cup canned fruit cocktail in juice (not syrup)
½ cup orange juice
1 cup cherry or grape tomatoes
2 cups raw mixed veggies with 2 tablespoons fat-free dressing
12 baby carrots
18 small celery sticks
1 cup raw cauliflower
1 cup low-sodium vegetable juice
Breads, Cereals, Rice, and Pasta
½ cup oat circles cereal
2 graham cracker squares
3 cups air-popped popcorn
½ whole-wheat English muffin with jelly
4 whole-wheat crackers, unsalted
2 brown rice and multi-grain rice cakes
Fat-free or Low-fat Milk, Cheese, and Yogurt
6 ounces cup fat-free plain yogurt
½ cup low-fat cottage cheese
1 cup fat-free milk
½ cup fat-free pudding
½ cup fat-free frozen yogurt
1 ounce low-fat cheddar cheese
1 large hardboiled egg
8 baked tortilla chips with salsa
My personal story...
Here's How I Lost 20 Pounds In 10 Weeks and Kept It Off ( ...and You Can Too)
Here's the simple weight loss method that works best for me:
As we all know, In order to lose weight we need to create a “calorie deficit”. What that means is, we must eat less calories than our body burns in a day. There's no way around it.
To utilize this method I use a free app called: "Healthy Weight Loss Planner", you can install it to your android phone or tablet from here, or if you don't have an android device you can access the online version here. (by the way, I developed this app myself for my own needs and make it available for all to use for free).
Now here's how this simple system works:
After installing or accessing the app online follow these three steps:
First: Use the 'BMI Calculator' to check your Body Mass Index (an indicator of body fat), and see where it fits within the BMI categories.
Second: use the 'Daily Calorie Needs Calculator' to determine the number of calories needed each day to maintain your current weight.
Third: use the 'Daily Diet Planner tool' to set a daily calorie target and construct a daily food plan to fit your target (and your diet's food discipline). Now obviously you need your target calorie intake to be less than your daily calories needs. How much less? Aim to subtract 500 to 1000 calories daily, this translates into losing about 1 to 2 pounds a week respectively (about 0.5kg to 1kg).
For example: if your daily caloric needs are 2200, and you want to lose 2 pounds (1kg) per week, your daily calorie target should be 1200. Once you achieve your goal, you can revert to a target of 2200 to maintain your desired weight.
A pace of 1 to 2 pounds a week will allow you to lose weight in a healthy, sustainable way. Keep in mind that setting realistic goals and tracking your progress are key to your success. Research has shown that those who keep track of their behaviors are more likely to take off weight. As a matter of fact, setting unrealistic diet goals is the main reason most diets fail. You want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management.
Note that the app sports a database featuring more than 400, mostly non-processed foods. The variety of foods allows you to construct food plans that adhere to any diet rout you decide to take. With this app you will be able to construct a food plan that fits perfectly with your specific diet discipline. Enjoy!
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