Lose Weight by the Weekend: A One-Week Diet and Exercise Plan

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Step 1: Manage Your Meal Calories

The average American woman is 5 foot 4, weighs 164.3 pounds and takes in almost 1,900 calories per day, according to the Centers for Disease Control and Prevention. A modest cut to 1,600 calories won't leave you tired, hungry, or irritable. Stay on course with zero-calorie beverages such as water, unsweetened tea, or diet drinks.

The plan provides slightly larger lunches and smaller dinners since most women are on the go during the day and wind down in the evening. Generous snacks are part of the stave-off-hunger plan. You can use the same principles to create additional meals. Menus are based on the USDA MyPyramid 1,600-calorie plan. Here's what you get each day:

  • 5 oz. grains (1 oz. equals 1 mini whole-grain bagel, 1 regular slice whole-grain bread, 4 snack-size slices whole-rye bread, 1/2 cup cooked oatmeal or 1 packet instant oatmeal, 3 cups light microwave-popped popcorn, 1/2 cup cooked brown rice, 1 cup whole-grain cereal)
  • 2 cups vegetables
  • 1 1/2 cups fruit
  • 3 servings dairy (1 serving equals 1 cup skim or 1 percent milk, 1 cup low-fat or nonfat yogurt, 1 1/2 ounces or 1 slice regular or low-fat cheese, 1/2 cup reduced-fat or nonfat ricotta, 2 cups reduced-fat or nonfat cottage cheese, 1/3 cup shredded cheese)
  • 5 oz. meat/beans (1 oz. equals 1 egg; 1/2 ounce of nuts/seeds; 1 tablespoon peanut butter; 2 tablespoons hummus; 1/4 cup cooked beans/lentils; 1/4 cup tofu; 1/2 veggie burger)

Continued on page 3:  Step 2: Burn 250 Extra Calories a Day


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