If your doctor recommends it, here is a meal plan and 15 tips to help you lose at least 6 pounds in a week. This full week of healthy food will take the guesswork out of grocery shopping. This meal plan is healthy. It is all about losing weight by controlling your food intake. You can continue this plan for two weeks. Then take a break for a few days and continue again for another two weeks if you want.
The first thing you want to do is clear out your pantry of all the foods that are unhealthy. Clean out your refrigerator and throw things away. Donate the packaged food in your pantry to a local food bank.
Then, go to the grocery store and buy the following items only:
1. Whole wheat/whole-grain bread
3. Any and all fruits
4. Any and all vegetables
5. 8 oz. steak
6. Two chicken breasts
7. Salad vegetables
8. Balsamic vinegar
9. Special K Cereal
10. Skim milk
11. Brown rice
12. Instant oatmeal (not the sweetened packaged kind)
13. Sliced turkey breast
14. 3 servings of fish
15. Low-fat yogurt
17. 1 gallon of water
18. Extra Virgin Olive Oil
Purchase and use these foods as the basis for your diet, write out a diet plan for the next seven days that includes three meals and two snacks daily and you will be fully committed to sticking to it. Part of the motivation for clearing out your kitchen ahead of time is that there will not be any food that you can "cheat" with.
Next, you want to track your steps on your phone or smartwatch and make sure that you walk at least 10,000 steps each day. That may seem like a lot, but here are some ways that you can get extra steps in.
Park far away from the front door of your work or a store. Not only will you get extra steps in, but you will have a much easier time parking.
Take the stairs instead of the elevator. If you work above the fourth floor, get off of the elevator at least two floors early and walk the rest of the way.
When you have to contact a colleague at work, don't phone or email them, walk over to their office or desk.
If you take the bus or other form of mass transportation, get off a stop or two early and walk.
Walk the dog. If you don't have a dog, volunteer to walk the neighbor's dog.
Take a walk before dinner. Not only will you increase the number of steps you take that day, but a walk before dinner will reduce your appetite.
Finally, try to drink at least eight, 8-ounce glasses of water each day. You can do this by drinking one liter of water at work and another liter at home. If you don't like water plain, it is okay to substitute unsweetened iced tea or sugar-free lemonade or punch.
Weigh yourself now, then wait a week. It is possible to lose 6 pounds in a week. Try radically altering your diet, walking more, and drinking a substantial amount of water. It is only a week you will be restricted to this plan. And, you will be able to lose 6 pounds in that time.
15 tips to ensure results
Start off your day with a fresh, clean glass of water. As soon as you get up in the morning, drink one down. This will help your body to get going because it won't be fighting through dehydration. Also, after you drink a glass of water you won't need to eat such a large breakfast. A glass of water wakes up all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, but be sure to have a glass of water afterward. Caffeine dehydrates you and you want to ward off dehydration.
Drink a glass of water 30 minutes before you sit down to eat. Water will naturally make you feel fuller so you don't have to eat as much food.
Eat fresh fruit and vegetables that have high water content. These are foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea. All of those fresh and flavorful juicy fruits and veggies are good for you. These items contain about 90% to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.
Veggies are your friends when it comes to shedding pounds. There are tons of options here and you may even want to try some you haven't had in the past. The leafy green varieties are the best and you always want to work in a salad when you can. Salads are packed with nutrients as long as you don't pour too much dressing on and load them with too much cheese. The leafy greens also have a lot of natural water.
Be intelligent about what you eat. Don't eat just to eat. Animals eat on instinct; people eat when they know their body really needs it. Don't be an impulse eater.
Set meal times and stick to them. Try to have your meals at specific times and eat them at that time. An eating pattern will help you to control what you eat and when you eat it. Also, it really is better to have 5 small meals a day rather than just one or two huge meals. Just eating once a day makes your body feel as though it is starving, which packs on fat instead of using it as fuel. Also, don't wait until you're starving to eat. This only makes you overeat until you're stuffed.
Eat only when you are hungry and don't skip meals. . Be sure to drink a glass of water first to determine if you really are hungry or if you are really thirsty. Many people have the tendency to eat when they see food. It doesn't mean they are hungry; they just want to eat it. Don't eat anything you are offered unless you really are hungry. If you feel you must eat it out of being polite, just nibble, don't have a meal.
Veggies make great snacks. They can get you through the hunger pains if you are having them. Carrots are great because they satisfy hunger and they are packed with nutrients.
Don't eat more than one egg per day. It is best if you can reduce your egg intake to three a week.
Eat foods from all of the food groups each day. This is a great way to ensure you are getting all the nutrients your body needs and it helps to ward off any diet deficiencies. Also, don't eat the same foods all the time. Experiment so that you don't get bored with same old diet. (This is why the meal plan is only recommended for a week.)
Chew your food at least 8 to 12 times whether it is liquid food, sweets, or ice cream. This adds saliva to the food that digests the sugar. When food isn't eaten properly and is just swallowed, you fill your stomach with food that isn't ready to be digested and it then does not yield the health benefits that you need.
Boil vegetables instead of cooking them. You can also steam them, as this is probably the healthiest way to eat foods like cabbages, cauliflower, broccoli, and carrots.
Use non-stick frying pan spray so you don't use oil. Also, pans that are non-stick don't require as much, if any oil.
Instead of frying in oil or fat, try baking those items instead. Baking does not require all the fat and oil that frying requires and your food is not soaking in those substances while it cooks.
When you are cooking with oil, use a good Extra Virgin Olive Oil. It is more expensive than vegetable oil, but the health benefits are much better and it is worth the cost. Olive oil has been associated with a reduced risk of coronary heart disease and helps to increase the elasticity of the arterial walls which reduces the chance for heart attack and stroke.