Introducing the 250/250 "Dump the Fat" Weight Management Diet
An Easy Way to Shed Pounds Without Feeling Deprived
Dr. Peeke was quoted in a weight management article stating, "If you step up your activity to burn 250 additional calories while cutting 250 calories per day from your diet, you can shed 50 pounds in a year."
As one who has struggled with weight issues my entire life and tried every diet plan known to man, Dr. Peeke's advice seemed like something I could live with. She wasn't telling me to live off carrots and celery, eat prepackaged weight loss foods, drink meal replacement shakes, or exercise for hours on end. Instead, the concept was simple. Slash 250 calories and burn an additional 250 calories. Hence, the name - 250/250 "Dump the Fat" Weight Management Diet.
I began a quest of learning which foods offered the most nutritional value with the fewest calories and what types of exercise I can easily incorporate on a daily basis. My hurdles are a sedentary lifestyle, love of sugar, and late night eating.
I'm a sucker for sweets, so I wanted to find foods that could satisfy my sweet cravings. Fruits seemed the logical choice. The top ten low calorie fruits include: banana, pomegranate, mango, blackberries, strawberries, cherries, tangerines, plums, watermelon, and raisins.
If I must, I can melt 6 chocolate wafers and dip fruits to satisfy chocolate cravings, but doing so adds an extra 80 calories. Nonetheless, it is a feasible option for those times when chocolate cravings consume my brain.
Exercise has always been my downfall. I was the girl who always lagged behind in gym class. I sucked at climbing ropes, running track, or finding any sports activity that I was good at. The only activities I actually enjoy are walking, hiking, and swimming.
The problem is, while I enjoy taking a long walk at the beach I rarely engage in this activity. I recently discovered that taking a brisk, 60-minute walk can burn 227 calories. That's only 23 calories shy of my 250 goal. If I add 6 minutes, I can burn the full 250 calories. One hour a day walking along the beach is all it takes. Any other activity is an added burn bonus!
One tool that has become invaluable for tracking calories and activities is CalorieCount, offered by About.com. Best of all, this tool is free. Each day, I enter foods I've eaten via the Food Logger, along with daily activities such as cleaning, laundry, cooking, and exercise.
CalorieCount provides a detailed report showing consumed calories, nutritional value, and areas where I am lacking, such as iron, protein, and calcium. Each day, I receive a nutritional "grade" based on consumed foods. By tracking each meal, I can easily determine when I am approaching my maximum caloric-intake.
CalorieCount also offers an extensive Workout Center self-directed exercise plan with step-by-step directions for a variety of routines. The Workout Center offers guides for abs, upper body, lower body, cardio, flexibility, circuit training, and no-equipment workouts.
Lastly, CalorieCount offers the option of creating a personal journal that can remain private or shared with community members. This is a great way to find a weight loss buddy and interact with others who are on a similar path.
Personally, I find reducing calories by 250 and increasing activities to burn 250 calories per day much more do-able than other types of diet plans. I look forward to tracking results, discovering healthy foods, and incorporating new exercise routines that boost my energy while reducing fat. This is a diet I can live with and get excited about.
I'm learning that weight loss does not have to be a struggle. Nor, does it mean I cannot eat the foods I love. Instead, I only need to focus on portion control and make decisions of if I really want to allow high calorie foods to cross my lips and head for my hips.
Having the right weight loss tools in place has made a huge difference in my attitude. Networking with others on the same path helps me stay on track. And, being able to track calories consumed vs. calories burned inspires me to keep moving forward in a positive direction.
While I am not a dietician or nutrition specialist, I believe my 250/250 "Dump the Fat" Weight Management program is a good fit for anyone ready to take control of their weight. It is a simple strategy that requires minimal input while providing maximum results.
One week of adhering to this plan has netted a 3 pound weight loss. As long as I continue down this path, I can reach my goal in 4 to 5 months. If you're struggling with weight or find it difficult to make good food choices, consider using tools provided at CalorieCount.
Source:
Dr. Pamela Peeke: The Peeke Performance Center for Healthy Living
CalorieCount: Food, Exercise, and Personal Weight Loss Journal
Published by Kathy Browning - Featured Contributor in Lifestyle
Kathy Browning is a freelance writer, food blogger, and author of "The Diva Diet" cookbook. She is the founder of The Cheap Gourmet and enjoys sharing her passion for cooking with others at www.TheCheapGourm... View profile