Cut Down 10 Pounds by Following this 7-day Meal Plan


People grew more concerned about their health now more than ever. A lot of health issues are arising because of the many environmental and life style factors.

Obesity have become a great concern among people. In fact, there are More than 2 in 3 adults are considered to be overweight or obese, according to data from the National Health and Nutrition Examination Survey, 2009–2010 by the National institute of Diabetes and Digestive and Kidney Diseases. More studies have shown the disturbing facts about obesity in the world.

Obesity is not a simple case. It may lead to more serious health conditions like cardiovascular diseases and Diabetes. People often blame obesity to their lifestyle and eating habits. People nowadays opt to go through diet programs, not just to look good, but also to feel healthy and active. The good news is that there are a huge number of diet and fitness programs available for the health conscious. Below is an example of a one-week meal plan that you can use to you lose weight up to 10 pounds.

Day 1
Breakfast:   1 hard-boiled egg, slices of apple, green tea
Lunch: 1 bowl of vegetable soup, 1 piece of toast
Dinner: 2 hard-boiled eggs, 1 piece of lettuce, 2 tomatoes

Day 2
Breakfast:   1 slice of water melon, 1 hard-boiled egg
Lunch: 1 cup yogurt, 1 apple, 1 hard-boiled egg
Dinner: ½ cucumbers, 1 rusk, 1 tomato, cup of coffee

Day 3
Breakfast:   1 hard-boiled egg, 1 pomegranate
Lunch: 1 bowl of salad, 1 cup yogurt, 1 hard-boiled egg
Dinner: 1 pomegranate, 125 grams of boiled beef, 1 cup of tea

Day 4
Breakfast:   1 hard-boiled egg, slices of apple, green tea
Lunch: 125 grams of cheese, 1 apple, 1 rusk
Dinner: 125 grams boiled beef, 1 apple, 2 tomatoes

Day 5
Breakfast: 1 hard-boiled egg, 1 orange
Lunch: 200 grams of fish
Dinner: boiled veggies

Take note of the following:

Do not eat bananas or grapes in the morning. Eat fruits that have less sugar, like watermelon, apple, pomegranate, and orange.
Make sure you drink plenty of water. Drink eight to twelve (8-12) glasses of water in a day.

If you feel hungry in between the major meals, try to stay healthy with your choices. Eat fruits like banana, or veggies you can easily munch like cut carrots, zucchini or celery.

Try to stay away from snacks that are too salty or too tasty. You might get distracted in following the meal plan.
When cooking or eating your veggies, just use a pinch of salt to give a bit of taste to it. Or better yet, do not use salt anymore.

The meal plan is only for 5 days, allowing you to take the 6th and 7th day as a break. Continue the meal plan the following week, still giving yourself two days as break. These breaks are needed to avoid over-dieting or any possible side effects. You might lose some pounds, but you may also lose something else if you will be too harsh to yourself.

Never skip any meal. Skipping meals can only worsen your gaining of weight as your brain and body craves to be satisfied and nourished. It’s better to eat in time with moderation, than starve yourself by not eating at all. Remember, your aim is to lose some weight, not to lose your precious life.

Do not go into the “diet products” like those that have “sugar-free”, “fat-free” phrases in their labels. They might not have fats or sugar, but may have other substitute for them that may have other effects in your body.

People may experience different results from this meal plan. It is also recommended that you consult a dietician or doctor beforehand to make sure that the diet will be suitable for your body.

Proper exercise is also needed. Keep in mind that when somebody loses weight from merely dieting, the fat-accumulated areas will size down, resulting to soggy or wrinkled skin. Exercising will help you keep your skin tight and firm.

Dieting is never an easy process, especially if you got used to eating according to your capacity or your craving. Preparations are greatly needed when you plan to undergo dieting. You should be ready physically, mentally and emotionally. You might experience some “torturing” moments because you cannot eat what you regularly had on your plate, but think of the better results that you can actually have if you learn to control yourself. Self- discipline is really needed.

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