Weight loss might feel overwhelming, and sometimes it can be hard toknow where to start. Luckily, we have recipes and tips to help you reach your goals. Pair your motivation with ourweight-loss meal plans with specific calorie countsand you can lose up to eight pounds this month. High in fiber and packed with protein, the tasty recipes in each meal plan are designed to keep you feeling full and satisfied while you lose weight. You’ll also eat more healthy, whole foods while cutting back on refined, processed foods and added sugars. When it comes to weight loss, food quality is key.
So what are you waiting for? Get started with the weight-loss tips below.
1. Set a Daily Calorie Goal
Diana Chistruga
Pictured Recipe:Citrus-Poached Salmon with Asparagus
It is important to remember that eating enough calories is crucial for weight loss, and eating less can make it harder to meet your daily nutritional requirements. Calories are also not the end-all-be-all for weight loss, so be flexible and use these numbers as a guide. It can be helpful to think of your calorie goal as a range rather than a strict number. Use this simple equation to figure out your total daily calories:
Then, pick the meal plan closest to the calorie level you calculated. (Note: If you calculate a number less than 1,200 calories, follow the 1,200-calorie weight-loss plan.)
1,200-Calorie Weight-Loss Meal Plan
2. Write What You Eat
Pictured Recipe:Wild Mushroom Pizza with Arugula & Pecorino
Keeping a food diary can help you reach your weight-loss goals. In a 2019 study published inJMIR mHealth and uHealth,participants who consistently tracked their food lost weight. Whether you’re someone who follows a meal plan to a T or you use it more as inspiration, it’s a good idea to write down everything you eat. Use a food journal or an app like MyFitnessPal or Lose It.
3. Fill Up on Fiber
Pictured Recipe:West Coast Avocado Toast
4. Include Protein in Every Snack and Meal
Pictured Recipe:Chipotle Chicken Quinoa Burrito Bowl
Gram for gram,protein tends to be more satisfying than carbs or fat. Including a little in every meal or snack will help you feel full longer. If you’re having just a salad for lunch, top it off with a protein-rich food. Try grilled chicken or salmon, eggs, baked tofu or beans. Stack your snacks with protein, too. Have some peanut butter on your apple or a little cottage cheese with your fruit. Scoop up some yummy hummus with your crudités, or go for a low-fat yogurt or skinny latte: dairy is a magically satisfying combo of carbs and protein.
The 8 Best High-Protein Foods, According to a Dietitian
5. Enjoy Daily Snacks and Treats
Pictured Recipe:Lemon-Parm Popcorn
No one wants to feel deprived, much less hungry, while trying to lose weight. It’s smart to spread your calories throughout the day to stave off hunger. Including a healthy snack or two will keep you satisfied between meals. For ideas, check out thesesatisfying 100-calorie snack recipes. If you have a sweet tooth, look for options that fit within your overall calorie count.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
