Welcome back to The Diet Oracle! Today I’m excited to share with you the next installment in A Plan for Success! In this series, I show how everyday people can reach their goals with personalized weight loss strategies and custom meal planning help. From identifying obstacles and establishing a goal to developing individualized tactics and a sample meal plan, I’ll demonstrate step-by-step how to make weight loss a reality, no matter the circumstances!
So without further ado, allow me to introduce you to our fictional friend, Evelyn. I suspect that if you have ever struggled with stubborn pounds, her story will sound all too familiar.
If you find yourself needing to lose more than 10 or 15 pounds, it can be a bit daunting to embark on what is sure to be a challenging weight loss journey. No doubt, this will be an endurance event. The question is, can you stick with it long enough to reach your goal?
Today I’ve got for you just a few strategies that will help you lose that weight without losing your sanity. Even if reaching your goal will take months (or even years!), these tactics will enable you to keep your focus until you reach the finish line.
Here is the recipe for my Buffalo Sauce and Marinade! It is fabulous on Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip, not to mention anything else you might want to add a little kick to. With Frank’s RedHot, chili powder, and smoked paprika at play, this is definitely no one-dimensional heat. It’s got the perfect balance of spicy, savory, sweet, and of course, HEAT!
I’ve got another Super Bowl-worthy recipe for you today, folks! Though I have never been a fan of wings, I adore some fried chicken doused in spicy Buffalo sauce–buttery with a heat that gets you in the nose hairs, you know what I mean? A woman on a mission, I set out to make the best Buffalo chicken you’ve ever tasted and a dip that’s worthy to dunk it in. Though we can debate whether I’ve actually won the title for best Buffalo skewers, this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip will definitely light up your taste buds and lighten up your snack table.
If you love blue cheese dip, this one’s for you. Though I’m not typically a huge fan of veiny cheeses, I will make an exception for this dressing any day of the week. It’s creamy and delicious with the perfect amount of bite. Oh, and did I mention it has only 45 calories per serving? So next time you want to indulge without hindering your goals, give this Skinny Blue Cheese Dip a try! You won’t regret it.
I’ve got a quick and easy recipe for you today that’s perfect for your snack table! If you love a classic French onion chip dip, this Skinny Chip Dip is for you. Not only is it loaded with savory flavor, but you get all that creamy goodness for over 70% fewer calories than other full-fat dips! Your friends and family will be none the wiser and you can feel good knowing you’ve got something waistline-friendly in your starting lineup.
Welcome back to The Diet Oracle! Today we’re continuing our latest installment of A Plan for Success. In this series, I want to show you how everyday people can make weight loss a reality, no matter their situation! With personalized strategies and custom meal planning, change is possible for anyone. Whether you want to improve the way you eat, lose weight, or get in shape, a plan that is perfectly tailored to your needs will ensure you reach your goals! Today, we’re going to create a weight loss meal plan for men that’s perfect for busy dads.
In this latest installment, we’ve been working with Chuck, our busy family man who’s come to the realization that his ole’ bod ain’t what it used to be. Though he used to dominate the field back in the glory days, a recent alumni game left him gassed and useless to his teammates. Ultimately, he’d like to lose 30 pounds, get back in shape, and reclaim some of his old stamina. Chuck wants results and he’s ready to make the changes that will bring back his A Game.
In the last post, we talked about the strategies that would help Chuck get more regular with his meals, make better choices when eating out, get those portions under control, and rein in his weekend nosh fest. Today, we’re going to get specific and create a weight loss meal plan for men that puts all the pieces together and delivers results!
Happy Friday and welcome back to The Diet Oracle! In our second installment of A Plan for Success, we’re looking at the all-too-common case of Chuck–a hardworking family man who’s decided it’s time to lose the gut and get back in shape.
As you may recall, Chuck would like to lose 30 pounds. Though he didn’t have a particular timeframe in mind, this will be important to nail down before we really dig into the details of meal planning. Let’s say he agrees that 2 pounds per week would be doable, giving us a rough timeframe of 15 weeks, or about 4 months.
Crunching the Numbers
So let’s do a little math, shall we? If Chuck want to lose the gut, he’s going to have to create a calorie deficit and lose some weight. Given that 2 pounds of body weight contain about 7000 calories of energy, Chuck would need to create a calorie deficit of about 1000 calories per day in order to reach his goal (7000 calories/7 days in a week). He can do this by reducing his current food intake and boosting his daily activity.
Now, looking at his typical eating habits, I cannot even begin to estimate his usual intake–it’s all over the board! Some days he misses multiple meals, other days he’s eating out at restaurants. And how about those weekends? There’s a good chance he’s putting down over 3000 calories in snacks alone! For Chuck, there’s no such thing as a ‘usual’ intake, that’s for sure.
“Maintaining a healthy waist circumference is important for preventing future heart attacks and strokes regardless of how many drugs you may be taking or how healthy your blood tests are.”
Though low-fat and low-carb diets have both been shown to have weight loss benefits, their impact on overall health has yet to be examined. In this study, researchers were able to show that “healthier” versions of these diets (i.e. limited refined carbohydrates and added sugars and replacement of saturated fats with unsaturated fats, respectively) have improved nutritional quality and reduce overall mortality risk.
If improving the way you eat or shedding a little weight is on your agenda, keep your goals realistic, measurable, and specific. Enlisting the support of friends will also give you the encouragement and accountability you need to stay on track.
Despite wide-spread belief in the health benefits of coconut oil, clinical evidence for such claims is lacking. A new meta-analysis study published in Circulation shows that, to the contrary, coconut oil is linked to higher cholesterol levels and is not associated with lower rates of inflammation, glycemia, or adiposity.
Next time you have one of those frantic days that just won’t quit, give this recipe a whirl! It’s a busy mom’s dream come true. Just grab some chicken out of the freezer, crank up the ole Crock-Pot, and forget about it. Or at least for a few hours, anyway. What I love best about this recipe, though, is that the chicken ends up both moist and packed with flavor–two attributes commonly lacking in Crock-Pot fare.
My version down below has got some Greek flavors going on, though you could easily switch things up. I’ve done this with citrus-y flavors, balsamic vinegar instead of wine, and all sorts of different herbs and spices–all good. And I use this chicken in all sorts of ways: tacos, wraps, salads, pasta, panini sandwiches, you name it. I’ll often cook up a batch at the beginning of the week just to have it on hand for a quick lunch or dinner. I’m all for easy these days, how about you?
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