Emma Jackson 
7-day diet plan for weight loss – The key to successfully losing weight is determination. Well, you can’t do it with just determination alone. In controlling your weight, what you eat is what you’ll get. It’s that simple.
If you want to gain weight, eat foods rich in carbohydrates. If you want to lose weight, you also know what to do. Reality is that it is easier to add weight than cut it down. So let us focus on proper weight loss goal setting.
Just like any other goals, you have to plan for it, set a time-frame and track your progress. Now, how can you do that? DMAIC is one of management’s goal setting programs which we can also apply here.
D stands for DETERMINE: First thing to do is to determine how much you want to lose. You can’t just go on a diet and eat less. It doesn’t literally mean that you need to eat less.
You just have to control what you eat. Know your average weight based on your height. Take note of your current weight and give yourself a target on how many pounds to lose.
Do it slowly and do not overdo it. You can give yourself a 5 lbs target first and on the following week, you can make it 10 lbs, and so on.
M is for MEASUREMENT: Measure the calories of the food that you eat. This is very important in your weight loss program as this will serve as your basis on how much calories you can take, and how much to lose.
A stands for ANALYZE: Analyze your current condition for you to know how worse your situation is.
I means IMPROVE: After you’ve analyzed your situation, you can now think of ways on how to improve it. Here, you can draft a diet plan that will serve as your guide in fulfilling your goal. We’ll talk more about this later.
C is for CONTROL: Successfully reaching your goal doesn’t mean everything will end there. You need to continue controlling your weight or you’ll have to do this all over again.
So that’s the entire process. Now, let us move forward and talk about drafting an appropriate 7-day diet plan for weight loss.
DAY 1:
Breakfast: Apple, Cinnamon & Oatmeal (129 calories)
Lunch: Chicken, Avocado & Red Pepper Pizza (399 calories)
Snacks: 9 Parmesan Garlic and Herb Pita Chips (140 calories)
Dinner: Shrimp and Broccoli Pasta Salad (312 calories)
Total 980 calories
Apple, cinnamon and oatmeal speeds up metabolism when eaten alone. Can you imagine what they can do when taken as a meal? Garlic and the 33 grams of protein on this diet help speed up calorie burn.
Shrimp has fewer calories per ounce than most fish which makes it the best seafood to take when trying to slim down.
DAY 2:
Breakfast: Smoked Salmon Toast (360 calories)
Lunch: Caprese Pesto Pasta Salad (372 calories)
Dinner: Asian Turkey Lettuce Cups (329 calories)
Total 1141 calories
Do not be afraid on the cream cheese on your toast, calcium can even help you burn more fats. Having mushrooms instead of meat for dinner saves you from additional fats and calories.
DAY 3:
Breakfast: Eggs and greens (230 calories)
Lunch: Tangy Shrimp and Avocado Wrap (377 calories)
Dinner: Bow Ties with Spring Vegetables (370 calories)
Total 1077 calories
Spinach on your breakfast will cut your cravings all day. Adding shrimp on this diet will keep you feeling full and will lessen your little munches here and there.
Another recommended fiber-rich dinner to keep you full the whole night!
DAY 4:
Breakfast: Tropical Yoghurt with Cinnamon Toast (394 calories)
Lunch: Spicy Chicken Salad (266 calories)
Dinner: Salmon with Lemon and Dill (261 calories)
Total 996 calories
Mangoes and your yoghurt are a great combination of dairy and fiber which can stimulate proteins that controls the metabolism process.
Broccoli has quercetin which is known to prevent growth of fat cells in the body while cucumber is a natural low calorie food that lowers your calorie intake.
DAY 5:
Breakfast: Pancakes with almond butter and berries (350 calories)
Lunch: Egg Salad Sandwich (303 calories)
Snacks: 1 small apple (60 calories)
Dinner: Pork with Veggies (370 calories)
Total 1083 calories
Matching almonds with egg whites binds away protein that makes the most out of your weight loss plan. A new research resulted to eggs helping limit your calorie consumption all through the day.
DAY 6:
Breakfast: Scrambled Eggsadilla (330 calories)
Lunch: Chicken and Rice Stir-Fry (380 Calories)
Snacks: 1 cup cherries (90 calories)
Dinner: Light Lasagna (350 calories)
Total 1150 calories
Take whole wheat tortilla for breakfast and end your day with whole wheat pasta for your dinner lasagna, for a fiber rich day. Chicken for lunch also improves calorie burn before meal.
DAY 7:
Breakfast: Pistachio Rice Pudding (302 calories)
Lunch: Chicken Panini (292 calories)
Snacks: 1 small banana and one square of dark chocolate (130 calories)
Dinner: Beef and Veggie Salad Bowl (320 calories)
Total 1044 calories
Studies show that pistachio can help lower the body mass index faster, while vegetables for dinner will keep you full until the next morning, avoiding the need for midnight snacks.
In case you’ll feel hungry in between these meals, make sure to keep oatmeal cookies, fruit bites or sweet potato chips in handy. These foods are rich in fiber and are also less in calories.
Lastly, do not forget water and natural fruit juices. Aside from keeping you hydrated, water is very important in digestion and metabolism process.
So there’s your 7 day diet plan for weight loss. Again, this is just a plan. You can’t lose weight by just having a plan in place. You need to act and strictly follow this diet program or you’ll just be wasting time.
Track your progress by taking down notes and hop on to the weighing scale before you go to bed daily. This way, you will see if your diet plan is effective or not.
Oh, one more thing, exercise is also important while doing this diet plan. Get at least an hour or two of exercise daily. Exercise, healthy lifestyle and proper diet are the three most important factors contributing to effective weight loss.
So head on to the nearest book store and buy a hardbound notebook or a cardboard, post it on your room so you won’t forget that you have a goal and you need to stick on to your 7 day diet plan for weight loss. Good luck!
