How to Lose Fat When Your Body Fat Percentage Is Over 50 Percent

Weight loss requires willpower and dedication, but if you have a lot of weight to lose, it's especially daunting. When your body fat percentage is over 50 percent, you're likely looking at months or possibly years of work to get the physique you want, depending on how much weight loss you plan to achieve. However, you'll likely see noticeable results within the first two months, which can motivate you to keep going. Talk to your doctor before you start on your weight-loss and fitness journey; she can offer guidance to address any underlying health conditions to keep you safe as you get fit and lose body fat.

Starting Your Fat Loss Journey

Exactly how much fat you need to lose depends on your current weight. If you're currently considerably overweight or obese, you should aim for significant weight loss; if you're not significantly overweight, but have a high body fat percentage, aim for a smaller weight loss to help improve your body composition. Your target body fat percentage varies depending on your age and gender; women should generally aim for 16 to 31 percent, while men should try for 10 to 22 percent.

To lose fat, you need to burn more calories than you take in from food and drinks so that your body will release and burn fat to make up the difference. Aim for a loss of 1 to 2 pounds per week, which you can achieve by cutting 500 to 1,000 calories from your daily diet. Following a healthy diet and exercise program, you should be able to lose about 1 percent of your body fat each month, according to the American Council on Exercise.

Use an online calculator to estimate your daily calorie needs, so you can subtract the 500 to 1,000 calories for weight loss. Keep in mind, though, that an online calculator just provides a calorie burn estimate based on your age, gender and size, and it doesn't take into account your body composition. Because fat burns fewer calories than muscle, and you have a higher-than-average proportion of fat, an online calculator might overestimate your calorie needs. Use the calorie target from an online calculator as a starting point, but expect to adjust your calorie intake slightly as you progress until you find an intake that allows you to lose 1 to 2 pounds weekly.

Lowering Body Fat Percentage With Diet

You'll see the fastest results -- and achieve a healthier body composition -- if you adjust your diet to promote fat loss and retain muscle tissue. Make sure you're eating plenty of protein, which provides the amino acids you need to repair and build new muscle tissue. Plus, including protein in your meals also makes them more filling, so you'll feel satisfied even on a calorie-restricted diet. A mix of lean meats, nuts and seeds, dairy and eggs, lentils and beans, and fatty fish supply beneficial protein to help you shed fat. Round out the rest of your diet with whole grains, healthy fats -- like olive oil, flaxseed and avocado -- and fruits and veggies.

Experiment with different flavors on your fat loss journey, so you can find a selection of healthy recipes you truly enjoy. Hitting your calorie target -- not micromanaging your carb, fat and protein intakes -- is the most important aspect of fat loss, according to a study published in the American Journal of Clinical Nutrition. The study authors looked at the effects of four different types of calorie-restricted diets -- each with different proportions of fat, protein and carbohydrates -- and found they were all equally effective for weight loss. Ultimately, you'll get better results if you find a healthy diet you can stick to, rather than feeling forced into a diet you dislike and eventually give up.

Increase Your Fat Burn With Cardio

Getting more activity is key for fat loss -- heart-pumping aerobics increase your calorie demands for the day, and each workout will help you melt away fat. Find a few aerobics you enjoy -- for example, water aerobics, rowing, elliptical, brisk walking or running -- and cycle through your favorite activities throughout the week to avoid boredom.

If you're working out on a cardio machine, like an elliptical, don't feel obligated to stay in the "fat-burning" heart rate zone, which usually requires that you work at a low intensity. You'll actually burn more calories if you push yourself to work out at a moderate or vigorous intensity, which ultimately burns more fat and calories than staying in the fat-burning zone.

Improve Body Composition With Strength Training

Incorporating strength training into your routine also helps you lose fat. Strength training builds muscle -- a highly metabolically-active type of tissue -- so you're able to burn more calories throughout the day. It also helps you retain muscle as you lose fat, which will help ensure you're at a healthy body fat percentage when you hit your goal weight.

Schedule strength-training workouts into your routine twice or three times weekly, and make each session a full-body workout. Consider hiring a professional to conduct a fitness assessment and design a program for you. At a higher-than-average body fat percentage, some exercises might be especially difficult and require modification, at least until you get stronger and lose some body fat. A personalized program will get you the fastest results with the least risk of injury.

source by : http://www.livestrong.com/article/429085-what-is-the-fastest-way-to-lose-body-fat-when-your-body-is-50-percent-fat/

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Lower Your Body Fat Percentage (in 10 Easy Steps)

The 10 easy steps you should follow to lower body fat percentage and reveal your six-pack.

Want to see your abs? As you almost certainly know by now, no amount of situps will help. Your rectus abdominis are already plenty big enough - they're just lurking under a protective cushion of unsightly fat. To see them, you'll need to drop down to the 12% bodyfat level – and to really make them pop, single digits are the key. How do you get there? Easy: by doing the following.

1. Eat more. Yes, you read that right. The key, though, is what to load up on. 'Add two fistfuls of green veg to every meal,' says Precision Nutrition's Brian St-Pierre. They're nutrient-dense but low on calories - so they'll fill you up without being fattening, and keep you healthy.

2. Try to drink a glass of water with every meal. It'll keep your body hydrated and full, and keep your metabolism online. Soft drinks? Out.

3. Enjoy eating out. Don't be the man ordering steamed chicken breast - as long as you're getting a decent hit of protein and green veg in, the steak and spinach is fine. Just leave the frites for cheat day.

4. Get stronger. Not everyone's first priority, but shifting more weight will make any workout more intense. By adding 1.5kg worth of muscle to your body you have the potential to burn 1,050 extra calories a week, according to a study by the University of Michigan. Aim to progress in big, compound lifts like the power clean and squat, and every workout becomes a fat-burner.

5. Go green. For tea, anyway - it's the most natural fat-burner available. Pair it with lemon to blunt your insulin response, making your body less likely to store food as fat.


6. Up the speed Medium-intensity cardio ups your cortisol and turns you into a fat-storage unit: so keep it short and aggressive. Try a Tabata row: 20 seconds' work, 10 seconds' rest, repeated 8 times. The catch? You need to manage 100 metres every interval.

7. Get a taste for spicier food. Capsaicin, the compound that gives chilli peppers their heat, will also play merry havoc your metabolism. Add paprika to your home-made burgers - you, uh, do make them from scratch, right? - and turn them into a fat-burning feast. 

8. Drink milk. There is some evidence that calcium deficiency could slow metabolism. Research has shown that consuming calcium through dairy foods like low fat yoghurt or –fat-free-cheese could also contribute to reducing fat absorption from other food sources.

9. Increase your vitamin D levels. This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up. And sit in the sun if you like, it can’t hurt…

10. Get your fibre on. Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day.

SOURCE BY : http://www.coachmag.co.uk/exercises/lose-weight/3756/lower-your-body-fat-percentage-10-easy-steps

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10 Tricks to Lose Weight Just Sitting at Your Desk

Set a timer to get up every 20 minutes or so

ISTOCK/LAFLOR

You’ve heard this tip before, but it’s worth repeating. Simply standing up more often helps to prevent weight gain versus sitting. We expend a surprising number of calories through non-exercise activity thermogenesis (NEAT)—activities like walking to the water cooler, vacuuming, and even toe tapping and fidgeting. This incidental movement can help with fat loss, say The Nutrition Twins, Lyssie Lakatos, RDN, and Tammy Lakatos Shames, RDN. Obese people tend to sit 2.5 hours a day more than their sedentary lean counterparts, research shows. Some fitness bands not only track your steps, but they’ll remind you if you’ve been inactive for a certain period of time. You can set a quiet vibration timer on your phone or a desktop one with your sound turned off (like e.ggtimer.com) that’ll remind you to get up and take a loop around the office. Here are tricks to make your walking routine even healthier.

Toss out junky snacks

Rid your desk of those “emergency” sweets, suggests Lakatos Shames. Out of sight, out of mind. When you’re not surrounded by temptations, it’s much easier to stay away from foods that can lead to weight gain.

Stock up on healthy snacks

We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. We love these 31 healthy snacks for adults.

Drink plenty of naturally flavored water 

Flatten your belly by sipping water infusions throughout the day. The extra flavor will help if you’re sick of plain water and the combination of water and potassium from the fruit/herb/veggie infusions can help flush bloating culprits (like salt) from your system. Consider buying an infuser water bottle for your desk to which you add fruit or fresh herbs (find some on Amazon, Walmart, or Bed Bath & Beyond, to name a few). “When you’re properly hydrated you won’t make the common mistake of confusing thirst for hunger,” says Lakatos. “The extra fluid in your stomach can keep you feeling full.” The Nutrition Twins have a few favorite infusion recipes from their website: including Cucumber-Blueberry Water (8 ounces water, ¼ cup blueberries, ¼ cucumber, sliced), or their Lemon and Mint Detox Infusion that you can sip warm or cool (1 teaspoon grated ginger, slice up one lemon, several mint leaves, pour over 8 or 12 ounces water). These sneaky signs of dehydration mean you need to drink up.
Sip tea with lunch

Sip tea with lunch

Green, black, and oolong tea contain the amino acid theanine, which brings on a state of mental calmness yet alertness. This may help ease anxiety and prevent overeating due to emotional stress, while also making you very alert and mindful of your food choices. When you make good, healthy, rational meal decisions you stay leaner. These health benefits of tea are pretty mind-blowing.

Desk exercise: Zip up your abs

“We rely on this and it truly makes a huge flat-belly difference,” says Lakatos. Activate your abs by squeezing them in tight and pulling them back against your spine as you exhale. Picture zipping your abs together by using your muscles to contract your abs by pulling in from the center—think about pulling everything in a vertical line from your belly button up to between your breastbone, while also holding everything in and back toward your spine. Hold for a count of 10 as you continue to exhale. Slowly release and repeat for 10 reps at least three times. “Not only will this create good posture, it will also wake up the abs muscles and make it easier to keep your abs in,” says Lakatos Shames. Bonus: When you’re focusing on flat abs and a tight stomach you’re less likely to overeat at your desk. Here are 12 reasons your belly might be bloated.

Desk exercise: Tone your thighs

Try this thigh-toning exercise under your desk. (Beware wires and remove clutter first!) Stay seated with your feet on floor and back straight. Extend your right leg until it’s level with your hip, slowly lower. Repeat 10-15 times. Switch legs. You’ll feel the burn in your quadriceps.

Desk exercise: Strengthen your calves 

You can do this office exercise when you’re on the phone or doing something that doesn’t require you to write or participate beyond talking. Stand behind your chair, holding onto the back. Rest your right foot on back of your left lower leg. Do toe raises on your left foot. Switch sides. (If you’re in heels, remove them first.)

Desk exercise: Tighten and tone your butt 

Tense up gluteal muscles as you sit in your chair. Hold for 10 seconds. Do reps of 10 at a time. No one has to know you’re doing them.

Desk exercise: Jump-start digestion

Make your stomach flatter with this digestion exercise to stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract. Suck in your stomach as far as you can, then stick it out as far as you can. Breathe in when sucking in and breathe out when you push your stomach out. This small exercise helps blood flow to the stomach, aids in digestion, and exercises your abdominal muscles, says Lakatos Shames.

SOURCE BY : http://www.rd.com/health/diet-weight-loss/lose-weight-desk-exercises/

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A Beginner's Guide To Healthy Fat Loss

You're ready to lose weight, but overwhelmed by complicated diet plans. Learn how to achieve your goals by focusing on what's absolutely necessary!

You may have heard some variation of this statement before: Your commitment to improved nutrition has to be a total, sustainable lifestyle change.

When people say this, they're often doing it with the best of intentions. They're trying to make eating better seem easier and more approachable. But what comes across is often the opposite. After all, there are an infinite number of nutrition-related variables you could change, and they would all impact your enjoyment, progress, and willingness to continue.

So let's break it down and focus on doing fewer things better. Here are four techniques you can use to make real progress without getting overwhelmed.

1.DON'T MICROMANAGE YOUR MACROS

Repeat after me: protein, vegetables, water. If you forget everything else after reading this article, at least remember these three words. They're the nutritional foundation of fat loss.

Don't get me wrong—fat has its place, and it's an important one. But if your goal is to lose weight, eating more protein and vegetables and drinking more water are the priorities. Focus on getting more of all three, and you can solve a lot of problems.

Why? Let's break them down one at a time.

Protein: Aside from its ability to help you add muscle—which, in turn, helps to burn more fat—protein has several other benefits. It is slow to digest, which can help keep you feeling full throughout the day. It also has a high thermic effect, which means your body actually has to burn energy to digest and absorb protein. Yes, you understood that correctly: Protein can help keep you feeling fuller while eating less. To keep calories in check and encourage muscle-building at its highest, I recommend using lean animal proteins a majority of the time.

Veggies: After you're finished pummeling your protein, it's time to feast on veggies! Aside from the nutrient density and abundant antioxidants most vegetables have to offer, they also help to promote fullness due to their high water content. Fresh, frozen, or canned, each offers few calories per serving, which leads to larger portions and more fullness without the caloric overload or guilt trip.

SYMPTOMS OF DEHYDRATION

• Hunger
• Fatigue
• Headaches
• Lightheadedness
• Trouble focusing
• Irritability
• Impaired short-term memory
• Muscle cramps
• Decreased speed and strength
• Impaired reaction time
• Symptoms can appear when you're dehydrated by as little as 3%!1,2

Water: With all of the hoopla around macronutrients, it's easy to forget that water is an essential nutrient, too. After all, we're at least 70 percent water, which means we're more water than protein! Aside from the cognitive and performance benefits associated with proper hydration, it's crucial to drink water consistently throughout the day to further promote fullness, prevent dehydration, and boost recovery from exercise. Of course, this calorie-free fluid also takes up ample space in your stomach, preventing you from trying to fill it with candy and cookies.

These priorities can even extend to the order in which you eat things on your plate. Try filling up on proteins and veggies first, with ample sips of water throughout the meal. If you still have room afterward, that's when to eat your carbs and fats.

2.FIX ONE MEAL AT A TIME

Look at some fitness-related Instagram feeds, and you might get the impression that you have to prep every meal every day to get results. You don't.

Identify the one meal that is the most troublesome for you each day. Maybe you often skip lunch because you're overloaded with meetings and projects all day, or you frequent the fast-food drive-thru for dinner on the reg. Maybe you still eat the breakfast of an overactive 6-year-old, and your wavering energy level throughout the day shows it. Tackle whatever meal gives you the most difficulty in consistently making sound nutritional choices.

First, make a plan. Plot out what you will eat for that specific meal each day of the week. Not just today, or tomorrow—every day of the week. If it's lunch or dinner, iron out your lean protein and vegetables (and carbohydrates, depending on the meal,) and decide which ones you will include in that meal. Maybe it's salmon and broccoli tomorrow, and grilled chicken with green beans the next.

Once you've got your foods picked, make the meal happen! Carve out the time to cook, portion, and pack the ingredients for this meal for the next few days. I'm not asking you to pack a week's worth of food, or even a day's worth—just one single meal per day.

If you can replace a few fast-food or vending-machine meals each week with some quality protein, vegetables, and water, that's a big step. You'll eliminate plenty of excess calories, improve your overall nutrition, and start building the habits that will lead to long-term progress.

3.LOOK FOR SIMPLE SWAPS

Steps 1 and 2 can be game-changers on their own, so by all means start there. Then, turn to the other caloric black holes that might be hiding in your life.

These don't always have to be attacked with the wholesale "replace a meal with a different meal" approach. Often, a simple ingredient swap can boost your intake of healthful nutrients while slashing fat and calories in half. You'd be surprised how effortlessly you can cut calories throughout your day. Here are a few places to start:

4.DON'T START TOO FAST

The biggest diet mistake is cutting calories too rapidly. This is because your metabolism is dynamic. It adapts to your current level of food intake and exercise, and it will respond to dramatic changes by trying to slow them down.

If you begin including regular exercise as well as reducing caloric intake by 1,000 or more calories per day, you will place your body in a rather large negative caloric balance. You're undoubtedly going to lose weight, and lose it fast. Initially, you may lose 2-5 pounds per week. However, this won't last.

Soon, your weight will plateau, and the next logical step is to further increase your treadmill time or to further reduce calories. But do this, and you'll only end up losing muscle and messing with your hunger-related hormones, both of which will do more harm than good to your results in the long term. It can also set you up for rapid weight gain when—not if—the hunger wins and you engage in an epic caloric splurge.

Losing 50 pounds isn't going to happen overnight, or in the next week, or even the next couple of months, and that's a good thing. That rate of loss wouldn't be sustainable, nor would it likely be healthy.

Here's what is healthy and sustainable: 1-2 pounds a week. Some weeks it will be more, some less. It probably won't be linear. But it's the rate to aim for, and it's how lasting change is achieved.

SOURCE BY : http://www.bodybuilding.com/fun/a-beginners-guide-to-healthy-fat-loss

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4 Tips For Sticking To Your Diet When Dining Out

Don't surrender your social life in an effort to eat clean. Learn how to navigate restaurant menus and stay on your diet while eating out!

Dieting doesn't have to mean skimping on romantic evenings out or losing time with family and friends. Instead of staying at home and missing out on a delicious restaurant meal, arm yourself with knowledge so you can be social and eat smart. Follow these four surefire tips to help you stick to your diet when dining out!

1.DON'T DRINK YOUR CALORIES

Cutting out soda, sweet tea, and alcohol is one of the simplest strategies to reduce overall calories when dieting. If you follow this tip at home, simply carry it with you to any restaurant meal. Choose calorie-free options such as water (bonus: this one is usually free!) or a diet beverage. Instead of blowing your calorie bank on liquids, save indulgences for the main course.

2.TAKE CONTROL OF YOUR MEAL

Too often, people are hesitant to speak up about their preferences when ordering at restaurants. Never feel obligated to accept a meal other than what you originally planned. While you might have to ask for off-menu replacements, you shouldn't settle for a meal that completely deviates from the one you planned. Take control of your meal using these simple methods:

PERSONALIZE PREPARATION METHODS

Restaurants are pretty good at offering low-fat cooking options such as baking, roasting, or grilling, but keep in mind that simply asking for something grilled may not be enough. Despite being grilled or roasted, steaks and fish are often cooked in butter—a noticeable flavor booster, but unnoticeable calorie-booster. Don't be afraid to ask the chef to hold the butter, skip the sauce, and bypass the oil so you can stay on track.

SKIP THE FREE OFFERINGS

Don't let the bread basket that greets you at the table be your downfall. Remember, snacking counts! Filling up on complimentary tortilla chips will still cost you calories. While it's easy to slowly nibble on these not-so-nutritious snacks, they disappear quickly, which can add unwanted calories fast. Take charge and simply inform your server ahead of time that you're not interested in the freebies. This will place the unnecessary calories out of reach.

MAKE THE MENU YOURS

Not digging the twice-baked-potato casserole that comes with the grilled sirloin? Maybe your mouth is watering over the quinoa salad served with the fresh catch of the day, but you're allergic to seafood. Rather than falling back to a simple grilled chicken breast and salad, speak up and ask the server specifically for what you want: the grilled sirloin and quinoa salad.

There's simply no reason why you shouldn't be able to order each item you want, even if what you're after isn't paired together on the menu. After all, the ingredients are sure to be on hand for both items. Take control of your meal and enjoy it.

3.EAT PROTEIN, VEGGIES, AND CARBS—IN THAT ORDER

You don't necessarily need to eat your macros in this order bite-for-bite, but you should focus primarily on consuming both your protein and vegetables before moving on to your carbohydrates.

Protein and high-fiber vegetables—sorry, mashed potatoes don't make the cut—help to slow down digestion, which leaves you feeling fuller, faster. By placing an emphasis on these two items from the start, you're less likely to overindulge in a creamy, sugary dessert because you're already full.

SUGARY DESSERT.

Your source of fat may come from your succulent steak, fresh vinaigrette, or even from sliced avocado. If you happen to have a healthy fat mixed in, go ahead and eat that in conjunction with the protein and veggies before thinking about crushing the carbs!

4.INSTILL PORTION CONTROL FROM THE START

From supersized and extra fries to all-you-can-eat extravaganzas, restaurants are quickly becoming patrons' favorite places, not only because of the dishes they serve, but because of the size of those dishes. Many people see it simply as "the bigger, the better." Sure, this nets you more bang for your buck, but if you're like many people and feel the urge to clean your plate(s), you're likely to hit your macros for the next three days all in one meal.

If you find yourself at a restaurant with oversized portions, request that a to-go box be brought out with your meal. This way, once your food arrives at the table, you can put away a portion for your next meal or two and focus on enjoying the amount at hand. Hey, it's like ordering two meals for the price of one!

SOURCE BY : http://www.bodybuilding.com/fun/4-tips-for-sticking-to-your-diet-when-dining-out

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7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

A delicious way to lose weight.

This 1,200-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight-loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs.

Day 1

Breakfast (266 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/4 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Top egg with a pinch of salt and pepper (1/16 tsp. each)
• 1 clementine

Morning Snack (61 calories)
• 1/3 cup blueberries
• 1/4 cup plain non-fat Greek yogurt

Top blueberries with Greek Yogurt

Lunch (341 calories)
• 1 serving Ravioli & Vegetable Soup
• 1 serving Tomato-Cheddar Cheese Toast

Afternoon Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (451 calories)
Salmon & Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1 Tbsp. walnuts
• Salt and pepper to taste (1/8 tsp. each)
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).

Coat Brussels sprouts in 1/2 tsp. olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 tsp. each). Bake at 425 degrees F until done, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon drizzled with vinaigrette and topped with walnuts.

Day 2

Breakfast (266 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/4 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1 second spray)
• Top egg with a pinch of pepper (1/16 tsp.)
• 1 clementine

Morning Snack (134 calories)
• 5 dried apricots
• 7 walnut halves

Lunch (295 calories)
Leftover soup
• 1 serving Ravioli & Vegetable Soup
• 1 clementine

Afternoon Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (424 calories)
• 1 serving Delicata Squash & Tofu Curry
• 1/2 cup brown rice

Day 3

Breakfast (267 calories)
• 1/2 serving (1/4 cup) Maple-Nut Granola
• 3/4 cup plain non-fat Greek yogurt
• 1/2 cup blueberries

Morning Snack (35 calories)
• 1 clementine

Lunch (351 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens

Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.

Afternoon Snack (47 calories)
• 1/2 medium apple

Dinner (457 calories)
• 1 serving Moroccan-Style Stuffed Peppers
• 2 cups spinach

Sauté spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Day 4

Breakfast (267 calories)
• 1/2 serving (1/4 cup) Maple-Nut Granola
• 3/4 cup plain non-fat Greek yogurt
• 1/2 cup blueberries

Morning Snack (83 calories)
• 1 hard boiled egg
• 1 tsp. hot sauce, if desired

Lunch (336 calories)
• 2 cups mixed greens
• 3 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 1 serving (2 Tbsp.) Carrot-Ginger Vinaigrette

Combine ingredients & top salad with vinaigrette.

Afternoon Snack (86 calories)
• 4 dried apricots
• 4 walnut halves

Dinner (444 calories)
• 1 serving Warm Lentil Salad with Sausage & Apple
• 1 serving Quick Pickled Beets

Day 5

Breakfast (266 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries

Morning Snack (101 calories)
• 2 medium carrots
• 1 serving (2 Tbsp.) Avocado-Yogurt Dip

Lunch (314 calories)
• 1 serving Tomato-Cheddar Cheese Toast
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
• 1 1/2 tsp. each olive oil & balsamic vinegar

Top greens with grated carrot, cucumber, hard-boiled egg, almonds and balsamic vinaigrette.

Afternoon Snack (93 calories)
• 3 dried apricots
• 1/3 cup plain non-fat Greek yogurt
• 1 1/2 tsp. chopped walnuts

Top Greek yogurt with chopped apricots and walnuts

Dinner (427 calories)
• 1 serving Quick Chicken Tikka Masala
• 1/2 cup brown rice

Day 6

Breakfast (266 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries

Morning Snack (66 calories)
• 1 serving (2 Tbsp.) Avocado-Yogurt Dip
• 1 cup sliced cucumber

Lunch (325 calories)
Leftover Chicken Tikka Masala
• 1 serving Quick Chicken Tikka Masala
• 1 cup spinach

Reheat the chicken on top of the spinach in the microwave.

Afternoon Snack (35 calories)
• 1 clementine

Dinner (507 calories)
• 1 serving Korean Beef Stir-Fry
• 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)

Day 7

Breakfast (266 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries

Morning Snack (117 calories)
• 2 serving (4 Tbsp.) Avocado-Yogurt Dip
• 1 cup sliced cucumber

Lunch (301 calories)
• 2 cups mixed greens
• 3 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 serving (2 Tbsp.) Carrot-Ginger Vinaigrette

Combine ingredients and top the salad with vinaigrette.

Afternoon Snack (42 calories)
• 5 dried apricots

Dinner (494 calories)
• 1 serving Wild Mushroom Pizza with Arugula & Pecorino

sources by : http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_diet_meal_plan_to_lose_weight_1200_calories

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