Let’s pretend we have a guy who weighs 175lbs and has the primary goal of building muscle. Let’s also pretend his calorie maintenance level is 2250 calories (just a completely made up example number).
Here’s how he’d create his diet plan…
Since he wants to build muscle, he’d need to create a caloric surplus. With a maintenance level of 2250 calories, he’d now eat about 2500 calories per day.
Next, he decided to go with an even 1 gram of protein per pound of body weight. Since he weighs 175lbs, that means he’ll need to eat about 175 grams of protein per day. Since 1 gram of protein contains 4 calories, that means his protein intake will account for 700 calories each day (175 x 4 = 700).
From there he learned that about 25% of his total calorie intake should come from fat. Since this example person will be eating 2500 calories per day, he first figured out that 25% of 2500 is 625 calories (2500 x 0.25 = 625). Then, since 1 gram of fat contains 9 calories, he figured out that he’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69).
At this point he sees that he has 700 calories worth of protein and 625 calories worth of fat, which means a total of 1325 of his daily calorie intake is accounted for (700 + 625 = 1325). But, since he needs to be eating 2500 calories per day, he’d see he has 1175 calories that are not yet accounted for (2500 – 1325 = 1175). So…
That means those leftover 1175 calories will come from carbs. Since 1 gram of carbs contains 4 calories, this person would need to eat about 294 grams of carbs per day (1175 ÷ 4 = 294).
And that’s it. The most important parts of this example diet plan are done.
source: http://www.aworkoutroutine.com
1. SNACK, BUT SMARTLY
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
2. TURN OFF THE TV
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
3. STEP ON THE SCALE DAILY
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.
4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
source: http://www.cosmopolitan.com/
1. "Eat breakfast. It'll energize you for the day and keep your diet in check."
—Mehmet Oz, MD, via Twitter
2. "Use the three-bite rule with dessert: Have three small bites and put your fork down."
—JJ Virgin, author, The Virgin Diet
3. "During your workout, rest no more than 30 seconds between exercises. This will dramatically bump your calorie burn."
—Jillian Michaels, fitness expert, via Twitter
4. "Finish eating three hours before bedtime. Your metabolism slows down when you sleep so you shift from fat burning to fat storage."
—Mark Hyman, MD, author of UltraMetabolism
5. "Increase the strength component of your workout. Adding lean muscle to your body not only tones, it also increases your metabolism."
—Sara Shears, celeb trainer
source:http://www.health.com/health/gallery/0,,20645166,00.html
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts. source:http://www.helpguide.org/life/healthy_eating_diet.htm
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