Easy Weight Loss With No Calories Counting

Did you know that you can actually lose weight or maintain a healthy body weight without counting calories? Experts agree that by following the meal plan for healthy eating which focus on foods that are naturally low in fat, high in fiber and packed with the nutrition, you are on your way to lose weight naturally and successfully.

The high-nutrition foods that get priority in this meal plan including grains, fruits, vegetables; low-fat dairy products and lean meats are also low in calories. By basing your meals and snacks on these foods, it could be a chicken-broccoli stir-fry over rice, for example, you can control calories without counting. What is the trick? Simply adjust your calorie intake by adjusting the number of servings that you choose from each food category.

Healthy eating comes first. Starting out with strict rules about calories is not a healthy mindset. It’s better to think about what is in the food, to have reason besides just calories for making food choices. That’s the best way to build a meal plan for healthy eating that can last a lifetime.

Meal Plan For Healthy Eating

This philosophy can help you leave the diet mentality behind once and for all. Here’s how to translate healthy, weight-conscious eating guidelines into calories.
• For 1200 calories a day. Eat 6 servings of grain (at least 3 should be whole grains), 4 of vegetables, 3 of fruits, 2 of lean meat, 2 of low-fat or non-fat dairy and limit fats, oils and sweets.
• For 1600 calories a day. Eat 8 servings of grains (at least 4 should be whole grains), 5 of vegetables, 4 of fruits, 2 of lean meats, 3 of low-fat or non-fat dairy and limit fats, oils and sweets.
• For 2200 calories a day. Eat 11 servings of grains (at least 3 should be whole grains), 6 of vegetables, 5 of fruits, 3 of lean meats, 3 of low-fat or non-fat dairy and limit fats, oils and sweets.

Understand the Calories of Food Servings

For calories levels of the examples above, adjust the servings of grains and vegetables. Each serving of grains contains 80 calories; most vegetables servings have 25 calories; the starchy vegetables (potatoes, peas, corn) have 50 calories. So, to move up from 1600 to 1800 calories, you could add one cup cooked vegetables at lunch and half cup rice at dinner.

One caution about calories: Don’t be tempted to eat less than the lowest healthy-eating recommendations or to go below 1200 calories a day. Because it is almost impossible to maintain the energy you need or to get the nutrients you need for good health and disease prevention.

How much weight will you lose and how fast?

There are 3500 calories in each pound of body fat. If you eat 500 calories less a day, you will probably lose a pound in a week. But an even better approach is to forget about the numbers altogether. Eat healthy and let your weight fall to your own natural, healthy level.

One of the hallmarks of people who lose weight and keep it off is that they eat and exercise for health, not for appearance. They don’t think of what they eat as a diet and so they don’t go around counting calories. They are aware of low-fat foods and they do control portions.

By the way, after one month of following meal plan for healthy eating, you can even indulge in your favorite ice cream without guilt or fear. You don’t have to worry about the calories then. In fact, you can even write to an ice cream company and tell them how you lost all this weight while eating their ice cream.