Spending 42 days, or six weeks, focusing on losing weight is a sensible, realistic strategy that gives you the opportunity to practice a new lifestyle while losing a few pounds. Six weeks is long enough for you to lose up to 12 lbs., although each person's weight loss totals will vary depending on your starting weight, physical activity level and caloric intake.
Planning
Plan all your meals and snacks for each week the day before you intend to go to the grocery store. Use the U.S. Department of Agriculture's ChooseMyPlate.gov daily food planner to help you determine how many calories you need to consume, or set a target caloric intake of 1,500 calories, if you are male, and a target caloric intake of 1,200 if you are a female. Set aside 200 calories a day for healthy, low-calorie snacks, and use the remaining calories for your three daily meals.
Breakfast
Eating breakfast during your six-week plan may make it easier for you to keep your calorie intake within your desired range, as indicated by Pauline Williams, registered dietitian for Utah State University. Williams states that breakfast eaters tend to eat less calories than non-breakfast eaters. Pick five or six easy breakfast meals and rotate the meals throughout your six weeks plan. Reserve whole-wheat pancakes or egg-white omelets for days when you have more preparation time. Quick, low-calorie breakfast choices include multi-grain cereal, lightly sweetened oatmeal or half a bagel with strawberry flavored fat-free cream cheese. Eat a small piece of fruit, drink a glass of skim milk or eat 4 oz. of fat-free Greek yogurt with breakfast.
Lunch
During your six-week diet, you should learn to make good restaurant choices as well as preparing low-calorie lunches to eat at home or the workplace. Healthy lunch options you prepare yourself include turkey or chicken sandwiches with romaine lettuce and mustard, warmed brown rice and steamed vegetable wrap, 4 oz. of grilled salmon or a large salad with 1 oz. of nuts, 1/4 cup of cooked beans and vegetables. Include fruit and a dairy choice with your lunch. When you plan to eat at a restaurant, choose simply prepared food without added butter, sauces or cheese such as grilled chicken tenders, blackened fish or a vegetarian salad with balsamic vinegar dressing.
Dinner
In the beginning of your weight loss experience, you may be tempted to eat frozen diet meals because of the low calories and convenience. Make your own diet meals whenever possible to control sodium levels and avoid unnecessary preservatives. You can have 1/2 cup of whole-grain ziti topped with a low-sodium marinara sauce, an Asian stir-fry meal made with stir-fried frozen vegetables, 3 oz. of chicken and 1/2 cup of rice or grill a 3 oz. lean steak or hamburger patty for dinner. Salads made with dark leafy greens and fresh vegetables, Mexican tortillas filled with brown rice, salsa and reduced-fat cheese or meals based on 3 to 4 oz. of baked poultry are low in calories and high in nutrients. Drink water with your meals.
References
- Centers for Disease Control and Prevention: Losing Weight
- U.S. Department of Agriculture: ChooseMyPlate.gov: Daily Food Plan
- Utah State University; Breakfast the Most Important Meal of the Day; Pauline Williams, RD; January 2004
- University of Georgia; The Challenge of Healthy Restaurant Eating; January 2003
- Vermont Department of Health: Eating Healthy Can be Easy and Does Not Have to Cost a Lot
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