Tuesday, January 8, 2013

Balanced Meals

When I learned how to lose weight (fat) the right way I had been out of school (college) for a couple of years.  It's funny because I majored in exercise science, a pre-med major at BYU, and really didn't learn anything about weight loss.  I went to the gym but mostly did only cardio.  I ate fat free food because that's what I learned in the 90's.  It wasn't until I got a job as an exercise and nutrition consultant that I figured it out.  I had been married for about 6 months and was at the highest weight I had ever been.  When I started working as a consultant I also started a nutrition and exercise plan that my boss made for me.  I went from 150 lbs and 30% body fat to 131 lbs and 20% body fat in 12 weeks.  But let me tell you.  I was strict.  I did everything that my boss told me to do and I got amazing results.

Because I spent 12 weeks eating perfectly proportioned and balanced meals, I learned what to eat and how much of it I can eat.  I'll be honest, I measured everything during that time and I often measure my food now.  I usually don't add up my calories for the entire day because I eat 5-7 meals and I just can't be bothered with that.  Instead I count the calories for each meal.  I know that if I stay between 200-400 calories I will hit my caloric goal.  For example, if I want to eat 1400 calories I can eat seven 200 calorie meals/snacks or one 400 calorie, two 300 calorie and two 200 calorie meals.  That way I only have to know the calorie count of what I'm eating at the time.  It works for me.

Here is a list of the food that I eat.  I make sure to have protein at every meal.  I usually have something from the carb list, and I try to have at least 3 from the green veggie list every day.  At breakfast I have a protein and two carbs (1 egg, 1 extra egg white, 1/2 cup oatmeal, 1 apple).  If I have a late night snack it is usually just a low fat protein (like an egg white omelet with stuff from the green veggie list).

Peanut Butter
Cottage Cheese
Greek Yogurt
Deli Meat
String Cheese/Low Fat Mozzarella
Turkey Pepperoni
Protein Bar
Chicken Breast

Fruit -- Apples, Bananas, Berries, Oranges, Grapefruit, etc.
Low Carb Tortillas
Reduced Fat Wheat Thins
Sara Lee 45 Calorie Whole Wheat Bread
Brown Rice
Sweet Potato
Low Sugar Cereal

Green Veggies
Romaine Lettuce
Green Pepper
Green Beans

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