Don't Wait to Lose Weight!

by Andrea Chervenak

According to  Chef John Procacci, founder of Healthy Chef Creations, new dieters may be unfamiliar with how many calories they should consume when trying to lose weight. "The truth is that there are many complex formulas to determine a healthy caloric intake, accounting for various factors such as lean body mass, age and race. However, the simple calculation of 10 calories per pound of bodyweight per day is a good baseline (daily calories = 10 x bodyweight in pounds)."

Using this formula, a 150 pound woman, for example, would consume 1,500 calories per day (10 x 150 = 1,500). This should create a daily calorie deficit of approximately 500 calories which could lead to a loss of one pound of fat per week. (However, as with any diet, other factors may play into account with how active one is and other physical conditions such as diabetes & thyroid disease).

Chef John also offers this helpful hint for Optimal Weight Loss: "Set a Routine!"
Setting and sticking to a routine helps you to achieve optimal success in your weight loss endeavor.

A Suggested Routine:
 
6 AM – Wake up and drink 16 oz of water
6:15-6:45 AM – Start your day with a minimum of 30 minutes of cardio- exercise three times a week. E.g. running, walking, aerobics and/or Pilates-type stretching.
7 AM - Breakfast (whole grain foods, lean protein)
10 AM - Mid Morning Healthy Snack (raw fruit, nuts & seeds, live culture yogurt) 
12 PM - Lunch (salad, lean protein, whole grains/complex carbohydrates)
3 PM - Afternoon Healthy Snack (raw fruit and or vegetables, nuts & seeds, live culture yogurt)
6 PM - Dinner (vegetables, complex carbohydrates, lean protein)
After Dinner - Take a walk, do some yoga, something to help relax and let go of the stress of the day
8PM - If you need to have an evening snack limit it to a piece of raw fruit, a handful of nuts, raw vegetables, etc

Other tips to help you shed those pounds:

• Protein should consist of lean chicken, turkey, fish.  You can also substitute tofu, beans, etc.
• Be sure to drink lots of water throughout the day (6-8 8oz glasses is idea). 
• You can also add beverages like green tea. Avoid sweet juices. 
• NO SODA!  Soda offers absoultely no nutrtional value!!  So why drink it??
• Try to eat organic whenever possible (less toxins, easier on the body).  
• Though high in fat (but it's the good kind!) nut butters, like almond and peanut,  can be combined with fresh fruit (almond butter on a banana or apple is delicious) and makes a great breakfast,  lunch or snack! Sprinkle with cinnamon and it's a delicious sweet treat! 
• Another great protein rich meal packed with antioxidants: Greek Style yogurt (like Fage) which is high in protein, mix in a handful of walnuts, some blueberries (or any of your favorite berries or fruit) and enjoy! Or in place of the fruit try adding cinnamon - it is a nutritious seasoning (good for regulating blood sugar) and is delicious with the yogurt.
• Try to eat salmon and or sardines (Omega 3 rich) 2 - 3 times per week.

Visit the Healthy Chef website for more weight loss tips, recipes, and nutrition information.  www.HealthyChefCreations.com  and view Healthy Chef's Exclusive Offer for Heal With Hope visitors!

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Have questions or comments: Email me: andrea@HealWithHope.com