Losing weight and keeping it off is what everyone is trying to do these days, and it's no easy task to come up with a weight loss plan that works. Even tougher is finding low fat, nutritious foods that are flavorful and satisfying. If food cannot be delicious and full of rich flavors, then it won't be satisfying.
The trick here is to create food that is actually good as well as nutritious. In order for a diet plan to be effective, meals must be anticipated. Food that is flat on flavor just isn't going to satisfy that hunger and meet daily low calorie goals for successful weight loss. The goal is tasty food that is welcomed, enjoyed, will satisfy hunger, and be nutritious.
Diet Strategy: Low in Fat, Big on Flavor
It is possible to create a 400-calorie meal that is actually satisfying and full of flavor. Each low fat meal must not only be tasty but also contain protein, complex carbohydrates, and vegetables for fiber. The goal is meals or snacks that are actually hearty, filling, and keep hunger at bay until the next meal.
What's needed is simple, easy to make meals, sandwiches, and snacks that are really good. Nobody wants to eat food that is lacking in flavor, and some low fat, low calorie food out there is just awful. Think well rounded, balanced, flavor-filled foods rather than foods that are low fat and tend to be flavorless.
Here are some great low fat sandwich recipes that are around 400 calories and packed full of flavor:
Sandwich #1:
- 2 slices of whole grain bread (80 calories per slice, or less)
- 2-3 slices of bacon
- 3 oz. of lean turkey, ham, roast beef, or chicken
- Arugula (instead of iceberg lettuce)
- 2 paper thin slices of cheese (go for strong flavors like sharp cheddar or pepper jack)
- Season with fresh ground pepper
(Mayonnaise won't be needed on this sandwich with all those flavorful ingredients. Also, try making a wrap with pita bread, or try this sandwich on a bagel.)
Sandwich #2:
- 2 slices of whole grain bread (80 calories per slice, or less)
- 2 slices of tomato
- 2-3 cucumber slices
- 1 can of tuna (in spring water) or chicken
- Mayonnaise or hummus
Some other tips are slicing higher calorie bread slices into two very thin pieces, using mustard instead of mayonnaise, and using only one slice of bread to make an open-faced style sandwich. Find other ideas for quick, low calorie lunches and meals here. Ideas for great tasting, low calorie snacks can be found here. Similar 400 calorie sandwich recipes and calorie counts can be found at www. prevention.com, "Build a 400-Calorie Sandwich!" (accessed Feb 15, 2010).
Weight Loss on Three Meals and Three Snacks Per Day
Starvation is not going to work as a diet strategy. That will only lead to bingeing later and eventually even more weight gain. When the body is deprived of food, it actually slows metabolism and begins to store up fat because it thinks food must be scarce. It's a survival mechanism that automatically kicks as a way of protecting what is already stored.
Try and maintain at least 1,800 - 2,000 calories per day. Eat three meals and three snacks each day at around the same time each day. Eating smaller meals more often keeps the metabolism rate up, which means calories are being burned and weight loss is occurring.
Exercise is an Important Factor in Successful Weight Loss
Not only is exercise good for weight loss, it's also essential for long-term overall health. It's not necessary to pay expensive fees and join a gym or fitness club. Simply walking around the neighborhood can be vital part of a daily exercise routine. Parking in the farthest space from the store where shopping forces extra walking distance and can really add up over time.
The key here is to get moving more and change attitudes about physical fitness and exercise. Losing the weight and getting to a healthy state of physical conditioning is going to have a profound impact on anyone's lifestyle. Putting off the inevitable will only deliver serious consequences in the long run.
Making a Commitment
What this all comes down to is making a commitment and deciding to stick to the plan no matter what. Most folks at some point in their lives will be forced to make dietary changes in order to cut calories, fend off a looming health crisis, or maintain a certain level of health. Doesn't it make sense to start with little changes now before some crisis forces a drastic change later on down the line?
Make the decision to eat better food that is healthy. Decide that there is a better direction for life. Lifestyle goals are only going to happen with a meal and exercise plan that is followed religiously, day after day, week after week, throughout the years. Be encouraged to make that decision today and live a healthy, happy life in the coming years.
Mark Oehlert - Mark has 50 years life experience (wisdom comes with age, right?) and over 28 years experience writing copy for ads, articles, marketing ...
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