In order to lose weight, you must eat a calorie-controlled diet, consisting of a wide range of healthy foods. Sixteen weeks on a diet is enough time to lose a respectable amount of weight, if you aim to lose between 1 and 2 lbs. each week. However, you must maintain motivation and dedication, and you must adhere to certain guidelines.
Calories
In order to lose weight, you need to burn more calories than you consume. For the first two weeks of the plan, simply eat 300 fewer calories per day than you are eating at the moment. At the end of the first two weeks, if you have lost more than 4 lbs., then increase your calorie intake by 200 per day. If you have lost less than a pound, then reduce your calories by 200 per day. Repeat this process each fortnight for the 16 weeks. Be aware that the American College of Sports Medicine recommends that calorie intake per day should not drop below 1,200 for women and 1,800 for men.
Breakfast
Where many people can fall down on a weight-loss plan is breakfast, as typical cereal and toast breakfasts can be very carbohydrate- and calorie-dense. Trainer Charles Poliquin recommends a breakfast of meats, nuts and fruit. Although this may be unconventional and can take you time to adjust to, Poliquin believes that this type of breakfast helps to boost energy levels and mental clarity and controls food sensitivities.
Lunch
A protein-packed salad is a great lunchtime option. Place a selection of dark green and brightly colored vegetables in a container, add some cold meat, fish or hard-boiled eggs, and some nuts, avocado, chilies or an olive oil-based dressing for extra flavor. If you're used to having a sandwich for lunch, nutritionist Jonny Bowden suggests using a flavorsome red cabbage leaf instead of the bread so that you can still have a tasty on-the-go lunch but without the extra carbohydrates and calories.
Evening Meal
Your evening meal should again be based around protein and vegetables, but that doesn't mean it has to be boring. You may wish to stick to a simple meat and vegetable dinner, or you could try something more adventurous. Try making a healthier version of your favorite pizza by using a whole-grain base, reduced-fat cheese, and lean toppings with extra vegetables, or go for a bun-less burger. If you have a few extra calories left over, you can always add in fresh fruit for dessert.
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