If you want to loose weight more efficiently, try to plan ahead. This includes pre-bagging snacks ( dry roasted no/low salt almonds, dried apricots or prunes- try them, their delicious, green beans, edamame, apples, grapes, whole grain crackers...) and packing your lunch. Modern days lunch boxes are stylish and attractive. Being embarrassed about carrying lunch isn't a good excuse anymore and you will save yourself a lot of wasted calories and a lot of money! Make a salad, stuff a whole wheat pita or wrap with chicken, spinach and yellow peppers and salsa. Use a compartment box for brown rice with balsamic vinegar drizzled over, grilled salmon and a veggy!
Also remember to drink your water!
Monday 9/01 Workout-
Recumbent Bike, 30 minutes
Strength Training- Shoulders/chest
Standing cable crunch
Flat bench dumbbell press
big ball push up
standing bent arm shoulder raise
Monday 9/01 Food Diary:
Breakfast-
Apple (67 cal)
1/2 cup blueberries + (30 cal)
1/3 cup yogurt (40)
1/2 cottage cheese (80 cal)
A.M. Snack-
15 almonds, dry roasted, no salt(151 cal)
Apple ( 67 cal)
Lunch
4 oz salmon(140 cal)
Salad- 2 cups spinach, green beans, 1/8 cup garbanzo beans, beets ( 78 cal)
P.M. Snack-
3/4 cup squash and onions (42 cal)
1 tomato (26 cal)
Dinner-
5 oz. Pork loin (180 cal)
1/2 cup cauliflower (30 cal)
1/2 cup wild rice mix (190 cal)
1 whole wheat dinner roll (120 cal)
Dessert-
Homemade popcorn (110 cal)
TOTAL CALORIES- 1351
Subscribe