How to Lose Weight With a Weekly Diet Meal Plan

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Battling weight gain can leave you feeling frustrated and doubtful. This is especially true if you've previously made unsuccessful weight loss attempts. Losing weight with a weekly diet meal plan involves choosing food combinations that you'll actually eat

  • Set an appropriate weight loss goal. This helps you make beneficial meal plans. Compare your starting weight with medical recommendations based on your height, age, gender and underlying health conditions. Aim to lose a certain amount of weight each week, while adhering to safe weight loss practices.

  • Choose healthy foods that span the color spectrum and food groups. Pick foods low in calories and fat, without compromising a pleasant taste. While you don't have to love the taste of every piece of food you eat, including foods you like increases your chances of compliance with your meal plan. Consult the food guide pyramid to ensure you're not omitting suitable choices and to expose yourself to new options.

  • Rid temptation from your pantry and refrigerator. Eliminating opportunities to deviate from your meal plan can lead to greater success. This may include discarding your favorite fatty foods, or separating multi-use packages into single servings to deter you from overeating.

  • Create your meal plan. Plan out five meals for each day that include breakfast, lunch, dinner and two snacks. Use a calorie guide and any nutritional product information to assemble meals.This helps ensure your meals don't surpass recommended calories or portions. Make a grocery list for any items you need for the week's meals. Inputting your plans into a spreadsheet program can help you stay organized.

  • Prepare for the week. Make a trip to the grocery store for essential items. Clustering your weekly food shopping into this one trip can prevent impulse buying. Spend a day separating food into smaller portions, or readying it for cooking. Examples include slicing vegetables for quick usage in salads, or mixing your own trail mix in snack bags.

Tips & Warnings

  • Explain your weight loss plan to friends to eliminate the desire to deviate from it.
  • Monitor your weekly weight loss, as it may be necessary to adjust your meal plan.
  • Avoid making your weekly meal plan too rigid. Knowing how to make nutritional substitutions can help you avoid problems.

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