It wasn’t until a couple of months ago that I found myself at the doctors office for a routine check-up. After stepping on the scale, I noticed that my BMI (body mass index) fell under the category of “obese.” I couldn’t help but feel worthless. I didn’t feel obese, but I certainly realized that, physically, I was not where I wanted to be. I was determined to drop 20 pounds within the next month and get myself back on track. I remembered my doctors words, “Losing weight is 80 percent diet and 20 percent exercise.” I have always been a free-will type of eater, not really placing much thought on what I ate or when I ate it. I came up with a diet and fitness plan specifically for losing 20 pounds in one month. I can’t guarantee that you will lose 20 pounds, but if you stick to my one-month plan, you will absolutely see positive results.
Week 1 Diet:
Breakfast: Grapefruit Juice (8-12 oz), 2 eggs (cooked any way), Banana with Peanut Butter
Lunch: Whole Wheat Turkey Wrap (add onions, avocado, spinach, spices for flavor), Sweet Potato Chips, Iced Green Tea (add honey if desired)
Dinner: Grilled haddock with smoked paprika, roasted garlic, caramelized onions. Quinoa with cucumber and red pepper, Steamed kale/cabbage (add spices)
Dessert: Lemon Italian Ice
It is important to remember eat until you are satisfied, and not to eat until you feel full. If you are having trouble making it between meals, than supplement with snacks that drive away hunger and boost metabolism: Almonds & Apples work great!
Week 1 Fitness: (5 Days)
50 Minutes on Elliptical Machine (500-600 calories burned)
20 Minute Walk
Week 2 Diet:
Breakfast: Orange Juice (8-12 oz), Oatmeal, Whole Wheat Toast with Peanut Butter (one slice), Fruit Salad (add fruit of your choice)
Lunch: Roast Beef Spinach Wrap (add onions, spicy mustard, avocado), Popcorn, Apple, Selzer Water with Cranberry and or Pineapple Juice.
Dinner: Roasted Chicken, Steamed Broccoli, Dirty Brown Rice
Dessert: Angel food cake, Strawberries, Light Whip Cream
Week 2 Fitness: (6 Days)
60 Minutes on Elliptical Machine (750-900 calories burned)
100 Sit Ups
10 Minute Run
For weeks 3 and 4, you can repeat the diet and fitness plans for weeks 1 and 2 as desired. Of course, you can mix and match recipes to have some variety in your diet. However, one of the benefits of repeating what you cook over and over is that you can tweak your recipe and become a master at cooking it. Happy dieting and good luck.