Tuesday is an exercise day.  Following our example of a 175 pound woman here are a few more options for burning 500 calories.  An hour of Jazzercise either in a class setting or at home following along with an exercise video can burn approximately 500 calories.  A 35 minute Tae Kwan Do session can also burn approximately 500 calories.  Feel free to do any exercise of your choosing as long as it burns the necessary calories.

It is important to continue with the healthy habits you are working on.  By continuing these habits each day you are building momentum which will help keep you motivated.  Another way to help remain motivated is to record your daily weight and track the downward trend. You’re not going to lose 20 pounds in 1 day but the unwanted weight will come off consistently and hopefully permanently.

The menu for today offers a variety of flavors and textures while still remaining at the 1,200 calorie target.  However, if there are items that you do not enjoy, feel free to substitute with items of similar nutritional content.  Continue to drink a full 8 ounce glass of water prior to each of the 6 meals today to help with hydration and to feel more full.

Breakfast

Waffle with Cream Cheese & Jam

1 low fat Nutri-Grain waffle

2 tbs whipped cream cheese

1 tbs all fruit jam

1 cup of black coffee or plain hot tea is acceptable and adds negligible calories

Totals = 186 calories, 7 g fat, 27 g carbohydrate, 3 g fiber, 3 g protein

Mid-Morning Snack

Hard Boiled Egg with Celery & Apple

1 large hard boiled egg

2 medium celery stalks

1 medium fresh apple

Totals = 172 calories, 6 g fat, 25 g carbohydrate, 5 g fiber, 7 g protein

Lunch

Mexican Baked Potato

1 small baked potato

1 tbs reduced fat sour cream

1 oz low fat cheddar cheese, shredded

1/4 cup salsa

Totals = 215 calories, 4 g fat, 34 g carbohydrate, 4 g fiber, 12 g protein

Mid-Afternoon Snack

Grilled Cheese and Baby Carrots with Ranch

2 slices reduced calorie wheat bread

1 oz low fat cheddar cheese

10 medium baby carrots

1 tbs light ranch dressing

Totals = 212 calories, 6 g fat, 30 g carbohydrate, 8 g fiber, 12 g protein

Dinner

Chicken Noodle Soup with Crackers

2 cups chicken noodle soup

6 saltine crackers

Totals = 197 calories, 6 g fat, 29 g carbohydrate, 3 g fiber, 8 g protein

Evening Snack

Fruit Salad

1 cup watermelon, cubed

1 cup honeydew melon, cubed

1 cup fresh strawberries, halved

½ cup fresh blueberries

Totals = 196 calories, 2 g fat, 47 g carbohydrate, 8 g fiber, 3 g protein

Total Calories = 1,178