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how to lose weight fast for men

how to lose weight fast for men

how to lose weight fast for men

Are you looking for how to lose weight fast for men?

Then you are looking for fast results …

Let me save you some time: skip the fad diets. Their results don’t last. And you have healthier options you can start on — today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise.

Here is how to Lose Weight Fast for men

In the simplest terms If you burn 500 more calories than you eat every day for a week, you should lose between 1 to 2 pounds, maybe 3 pounds.

If you want to lose weight faster, you’ll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you should lose 3 to 5 pounds in the first week, or more if you your current weight is greater than 250 pounds. It’s very important not to cut calories any further — this can be dangerous.

lose weight fast for men

lose weight fast for men

Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat. When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started.

“Sick of crash and fad diets? Follow these healthy tips …”

Which diets for how to lose weight fast for men

Eat a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing  on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips on how to lose weight fast for men:

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy — you don’t want to eat just because you’re bored.
• Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
• Don’t skip meals.

Keeping a food journal — writing down everything you eat — can also help you stay on track.
Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss.

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.
If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

What kind of exercise for how to lose weight fast for men

It’s time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.
Plan to do cardio and strength training.

lose weight fast for men

lose weight fast for men

Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour.

If you’re not exercising now, and you have a chronic condition or a lot of weight to lose, it’s wise to check in with your health care provider first. They’ll be rooting for you! And they’ll make sure that you’re ready to work out.

Pace yourself. Don’t do too much, too soon — work your way up to help prevent injury.
One way to step up the intensity is to do interval training — brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout.

Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories.

What about “Fad and Crash” Diets for how to lose weight fast for men

I know how tempting diet crazes can sound, especially if you have a lot of weight to lose. You hear about stars who did it and look incredible.

But remember,  if a diet plan sounds too good to be true, it probably is.
Also, please skip any programs that promote detoxification pills, laxatives, fasting, or potions, and any that promise weight loss faster than 2-3 pounds per week.

The truth is that cutting calories below 1,050-1,200 per day is counter-productive, because you need strong muscles to be able to exercise effectively.

When you eat too few calories, you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration.

Fad diets also set you up for failure by depriving you of what you want. You can’t eat like that for long, and it’s too likely that you’ll rebel and end up back where you started. You deserve better than that!

By all means, attack your weight loss goal. Put it on the fast track. So, how to lose weight fast for men, please do it right so you set yourself up for longer lasting success.

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Day 7 – New 7-Day Diet Plan

Lose weight with these healthy recipes New 7-Day Diet Plan

Follow these New 7-Day Diet Plan meal plans and healthy recipes to lose weight and feel more energetic.

New 7-Day Diet Plan – Day 7

 

Breakfast: 1 cup plain Greek yogurt with blueberries and walnuts; rye toast; half a cantaloupe

Snack #1: Handful of nuts (peanuts, almonds, pecans or cashews)

Lunch: Cranberry‐turkey sandwich on whole‐wheat bread

Snack #2: 1 peach

New 7-Day Diet Plan Dinner recipe

: Shredded Chicken Tacos

shredded chicken tacos

shredded chicken tacos

Serves 4

4 whole‐wheat tortillas
½ pint grape tomatoes, cut in half
1 avocado, diced
1 green pepper, sliced
¼ cup diced red onion
¼ teaspoon kosher salt
2 cups shredded chicken breast, skinned and cooked
4 lime wedges
1. Heat the tortillas in microwave or toaster oven until warm.

2. Mix the tomatoes, avocado, green pepper, red onion and salt in a bowl.

3. Divide the chicken evenly among the tortillas. Top each with the avocado and tomato mixture. Serve with lime wedges on the side.

Nutrients per serving: 313 calories, 20g protein, 28g carbohydrates, 4g dietary fiber, 14g fat (2g saturated fat), 41mg cholesterol, 325mg sodium

 


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Day 6 – AARP New American Diet: 7-Day Plan

Lose weight with these healthy recipes 7-Day Plan

Follow these AARP New American Diet daily meal plans and healthy recipes to lose weight and feel more energetic.

7-Day Plan – Day 6

Breakfast: Blueberry‐banana smoothie; whole‐wheat toast with almond butter

Snack #1: Five celery sticks with 1 tablespoon all-natural peanut butter

Lunch: Minestrone soup; 1 apple

Snack #2: Small container of unsweetened applesauce

7-Day Plan Dinner recipe

: Whole Wheat Pasta With Spinach and Salmon

Serves 4

Whole Wheat Pasta With Spinach and Salmon

Whole Wheat Pasta With Spinach and Salmon

½ box whole‐wheat penne (or spaghetti)
1 clove garlic, minced
4 tablespoons extra‐virgin olive oil
¼ cup chopped basil leaves
2 tablespoons capers
1 tablespoon lemon juice
1½ cups baby spinach
½ teaspoon kosher salt
2 4-ounce wild salmon fillets
1 tablespoon grated Parmesan cheese

1. Bring a large pot of water to a boil. Add the pasta and cook until al dente, about 10 minutes.

2. Drain the pasta and transfer to a large bowl. Add the garlic, 2 tablespoons of the olive oil, basil, capers, lemon juice, spinach and salt. Toss.

3. Add the remaining 2 tablespoons olive oil to a skillet over medium-high heat. Add the salmon and cook for approximately 3 minutes per side. Remove from the pan.

4. Add the salmon to the pasta. Sprinkle with the Parmesan cheese.

Nutrients per serving: 464 calories, 32g protein, 37g carbohydrates, 9g dietary fiber, 21g fat (3g saturated fat), 62mg cholesterol, 452mg sodium

 



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Day 5 – AARP New American Diet: 7-Day Plan

Lose weight with these healthy recipes 7-Day Plan

Follow these AARP New American Diet daily meal plans and healthy recipes to lose weight and feel more energetic.

7-Day Plan – Day 5

 

Breakfast: All-natural peanut butter and banana on whole‐wheat toast; quarter cantaloupe

Snack #1: Eight baby carrots and 1/4 cup hummus

Lunch: Tuna salad sandwich on multigrain, rye or whole‐wheat bread with grape tomatoes

Snack #2: Two kiwis

7-Day Plan Dinner recipe

: Pan-Seared Scallops With Citrus Salsa

Day 5 – AARP New American Diet: 7-Day Plan

Pan-Seared Scallops With Citrus Salsa

Serves 2

1 pink grapefruit
1 orange
¾ cup diced avocado
¼ cup diced red onion
1 clove garlic, chopped
1½ tablespoons chopped cilantro
2 tablespoons freshly squeezed lime juice
¼ teaspoon kosher salt
1 tablespoon extra‐virgin olive oil
1 pound large sea scallops (8)
½ teaspoon freshly ground black pepper
1. Peel the grapefruit and orange. Separate the segments and place them in a medium-size bowl. Add the avocado, onion, garlic, cilantro, lime juice and salt. Toss and set aside.

2. Heat the olive oil in a large skillet over medium-high heat. Season the scallops with the black pepper. Cook approximately 2-1/2 minutes per side.

3. Transfer the scallops in equal portions onto two plates. Spoon the salsa over each scallop and around each plate.

Nutrients per serving: 624 calories, 76g protein, 42g carbohydrates, 6g dietary fiber, 19g fat (2g saturated fat), 162mg cholesterol, 1082mg sodium




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Day 4 – AARP New American Diet: 7-Day Plan

Lose weight with these healthy recipes 7-Day Plan

Follow these AARP New American Diet daily meal plans and healthy recipes to lose weight and feel more energetic.

7-Day Plan – Day 4

Breakfast: Egg sandwich; 5 strawberries

Snack #1: 1 cup plain Greek yogurt with a few walnuts and a handful of blueberries

Lunch: Grilled chicken sandwich with lettuce, tomato, cucumber and zucchini on rye bread with mustard; 1 kiwi

Snack #2: Handful of grapes

7-Day Plan Dinner recipe

: Herb-Rubbed Beef Tenderloin With Sautéed Asparagus

Day 4 – AARP New American Diet: 7-Day Plan

Herb-Rubbed Beef Tenderloin With Sautéed Asparagus

Serves 2

2½ tablespoons chopped mixed herbs (thyme, rosemary, chives, parsley)
¼ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 teaspoon Dijon mustard
1 teaspoon minced garlic
1 tablespoon olive oil
2 4-ounce filet mignon steaks
 
1. Preheat the oven to 425 degrees.

2. In a small bowl, mix the herbs, salt, pepper, mustard and garlic. Coat the steaks on both sides with the herb mixture.

3. Add the olive oil to a skillet on medium-high heat. When the oil is hot, sear the steaks on each side (about 2 minutes per side), until a crust forms.

4. Remove the steaks from the skillet and put into a nonstick baking dish. Bake for 20 to 25 minutes or until the steak reaches the desired degree of doneness.

5. Serve with sautéed asparagus.

7-Day Plan – Day 4 Facts

Nutrients per serving: 378 calories, 29g protein, 2g carbohydrates, 0g dietary fiber, 28g fat (10g saturated fat), 98mg cholesterol, 365mg sodium



Day 3: AARP New American Diet: 7 Day Plan

Day 3 – AARP New American Diet: 7-Day Plan

Lose weight with these healthy recipes

Follow these AARP New American Diet daily meal plans and healthy recipes to lose weight and feel more energetic.

Day 3

Breakfast: Lox on whole‐wheat bagel with onion and tomato; 1 banana

Snack #1: Two handfuls edamame

Lunch: Shrimp salad; 1 pear

Snack #2: Handful of raisins

AARP New American Diet: 7-Day Plan Cilantro Lime ChickenDinner recipe: Baked Lime Chicken

Serves 2

 

 

 

 

 

 

 

 

  • ¼ cup plus 1-1/2 tablespoons lime juice, divided
  • ¼ cup extra‐virgin olive oil
  • 1 teaspoon sugar
  • 1 tablespoon chopped cilantro
  • 2 chicken breasts
  • ½ cup low-sodium chicken broth
  • 1 tablespoon water

1. Combine 1/4 cup lime juice, olive oil, sugar and cilantro in a bowl and whisk to make a marinade. Put the marinade in a large plastic resealable bag and add the chicken breasts. Marinate in the refrigerator for a minimum of 2 hours or overnight.

2. Preheat the oven to 400 degrees. Bake the chicken breasts for 20 to 25 minutes in the oven, turning once.

3. While the chicken is baking, bring the chicken broth to a boil in a small saucepan on top of the stove. Add the remaining 11/2 tablespoons lime juice and the water and cook over medium heat for 1 minute.

4. When the chicken is cooked through, turn the oven to broil and cook the chicken for another 1 to 2 minutes, until crispy on the outside.

5. Pour 1 teaspoon sauce on top of each chicken breast and serve.

Nutrients per serving: 261 calories, 31g protein, 19g carbohydrates, 1g dietary fiber, 8g fat (2g saturated fat), 82mg cholesterol, 90mg sodium




Day 2 – AARP New American Diet: 7-Day Plan

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