Free Diet Meal Plan, Lose Weight for Free - 20 lbs in 30 Days
November 27, 2008
Lose weight for free with walking exercise. The Woman’s World Magazine, April 7, 2008 issue had featured: Walk off 20 lbs in 30 days! and with free diet meal plans for breakfast, lunch, dinner and snacks. . .
Scroll down to find the Free Diet Meal Plan ↓
When top weight loss experts from around the world gathered for their recent annual meeting, University of Pittsburgh researchers made an exciting announcement: They’d discovered the precise “dose” of walking most often used by folks who lose a lot of weight and keep it off. Sure, a healthy diet matters. “But it’s now apparent that adding 50 minutes of moderate-intensity activity daily is key to significant, lasting results,” reveals Pittsburgh John M. Jakicic, Ph.D. And let be there no doubt, say pros: Walking is, without question, the most popular exercise among big losers. . . . “That’s the beauty of walking, as long as you can put one foot in front of the other, you can do it!”, Jakicic muses.
If you think 50 minutes is too much — break it up! “Research shows that a few shorter walks are just as effective as a long one,” says Mark Fennon, author of the Complete Guide to Walking.
If you struggle to stick to a healthy diet, “walking is the easiest first step toward weight loss,” says Oprah’s diet expert Mehmet Oz, MD, coauthor of YOU: On a Walk.
Lose Weight for Free - Walking benefits:
During the course of a moderately brisk 50-minute walk, you’ll burn about 250 calories, plus:
- Less hunger
- No more “boredom eating!”
- Lower fattening stress hormones - Physical activity burns stress hormones. “Walking may also trigger the release of endorphins, natural chemicals that help cancel out comfort-food cravings,” says Jakicic.
- 20% more stamina
Lose Weight for Free - Increased Calorie-Burning Power Benefit
Walking helps us replace flab with muscle—which not only means a firmer physique, but also increased calorie-burning power. “Even at rest, muscle burns several times more calories than fat,” Dr. Oz explains. “Use walking to build up muscle in your core and leg muscles, and you create a metabolic furnace to burn up calories.”
It all sounds simple because it is . . . and it’s possible to lose as much as 20 pounds this month!
Lose Weight for Free - Walking FAQs:
- Do I need special shoes?
“Any pair of comfortable, supportive shoes is fine,” says Jakicic.
- What’s the best weight loss pace?
Based on the speed of big losers in his studies, Jakicic recommends “walking as if you’re going to miss the bus.”
- Can I ever skip a day?
The key is “burning an extra 2,000 calories a week,” notes Jakicic. That’s 275 minutes of walking—divved up any way you like.
- Should I jog as I become more fit?—”A vigorous walk with arms pumping can burn 400 calories an hour—similar to what you burn on a jog, but with lower risk of injury,” notes Fenton.
Lose Weight for Free - with Walk-boosting menus
With the help from walking experts, the Woman’s World Magazine nutrition team created this energizing menus — free diet meal plan — to make walking off weight even faster and easier. While using them, drink as much water as you’d like. Add low-cal extras (Splenda, spices, vinegar) in moderation, and get a doctor’s okay to begin.
Free Diet Meal Plan: Breakfast Walk-boosting menus
Choose one daily:
1 1/4 cups whole-grain cereal flakes, 1 1/4 cups fat-free milk
2/3 cup berries
_____________
2 slices whole wheat toast, 1 Tbs. nut butter
1 cup calcium-fortified orange juice
_____________
2 whole-grain waffles, 6 oz. lite yogurt
1 sliced banana
Free Diet Meal Plan: Lunch Walk-boosting menus
Choose one daily
1 oz deli turkey, 1 oz crisp turkey bacon, 2 Tbs. mashed avocado, 2 slices whole-grain bread
1 1/2 cups mixed salad, 1 1/2 Tbs. dressing
_____________
1 veggie burger, tomato and onion to taste, 2 tsp. mayo, 1 whole wheat bun
1/2 cup white beans tossed with 1/4 cup each tomato and onion, 1 Tbs. vinaigrette, fresh basil to taste
Free Diet Meal Plan: Dinner Walk-boosting menus
Choose one daily
3/4 cup cooked whole-wheat couscous, 1 Tbs. pine nuts
______________
4 oz. chicken breast stir-fried with 2 cups broccoli, 1 Tbs. stir fry sauce and 2 tsp. canola oil
3/4 cup steamed brown rice, fresh ginger to taste
_____________
1 large whole-wheat tortilla, 2 oz. tuna, 1/3 cup each black beans, lettuce, scallion and shredded Monterey jack cheese, 1/4 cup salsa
_____________
4 oz. grilled salmon, seasoning to taste
1 cup steamed spinach, lemon wedge
Free Diet Meal Plan: Snack Walk-boosting menus
Choose one daily
1/2 cup cottage cheese, 1/2 cup fresh diced pineapple
_____________
1 peach, 1/4 cup low-fat ricotta cheese
_____________
1 pear, 1/2 oz. blue cheese
_____________
1/2 frozen banana, sliced, blended with 3/4 cup fat-free milk
_____________
1 apple, 2 tsp nut butter
_____________
2 Tbs. dried, sweetened cranberries, 2 Tbs. walnuts or almonds
Lose Weight for Free (Walking), Free Diet Meal Plan Source: Woman’s World Magazine, April 7, 2008, pp. 18, 19.
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