The Busy Girl's Diet

Anyone who knows me knows that I'm a diet junkie. I try a million diets, most recently low carb and juice detox. But at the end of the day, we all know the secrets to successful and healthy weight loss: Nutrition, Exercise and the right state of mind.

Nutrition:
1. Dietary Fiber. This is so crucial to the success of any change to a healthy lifestyle. I'll get into the nitty gritty later, just try to get 25+ grams per day.
2. Vegetables in a multitude of colors. 7-9 servings is ideal. Everyday try to eat 2+ colors of vegetables, tomatoes and radishes alongside some leafy greens.
3. 5 meals a day spread out 2-3 hours apart. Each meal should include a protein and a vegetable. My current favorite is asparagus and bell pepper strips with a soft boiled egg.
4. Caloric deficit of at least 500 per day. This is sometimes considered the max you should go and to make up the rest with exercise. Depending on your goals, your plateaus, etc. this number can be adjusted. More on that later.
5. 8 glass of water. It may be easier to know that 8 glasses of water is actually a little under a 2 liter bottle of water.

My meal plan for tomorrow:
Breakfast (9am): 5 asparagus Asparagus, 1 bell pepper in slices, soft boiled egg. (2 servings of vegetables - 120 calories)
Snack (11am): 1 cup Radishes, 1 oz low fat cheese, 2 turkey bacon slices. (1 serving of vegetables - 107 calories)
Lunch (1pm): 2 cups of lettuce, 2 grilled chicken tenderloins, 1 tablespoon of dressing. (2 servings of vegetables - 185 calories)
Snack (4pm): 2 celery stalks, 1/2 a cup of tuna salad (1 serving of vegetables - 205 calories)
Dinner (7pm): 1 artichoke, 1 cup sauteed green beans, 2 cups of lettuce, 1 tablespoon of dressing, 3 oz of NY strip steak. (5 servings of vegetables - 282 calories)

Total: 995 calories (on the low side to leave room for a glass of wine if I'd like to have one), 11 servings of vegetables, 26 grams of dietary fiber.


Exercise:
1. Weight training. This is crucial, do at least 30 minutes of it everyday. 30 minutes on average burns 100 calories.
2. Cardio. This is the way you will burn the most calories. On the elliptical for about 60 minutes means a caloric burn of on average 600 calories.
3. Pilates. Stretches and strengthens your muscles while whittling down your core. 20 minutes a day will only burn on average 80 calories, but it for the shaping more than the caloric burn.

My goal is to burn 750 calories from exercise on a daily basis so I'm typically looking at doing at least 60 minutes of cardio, 30 minutes of weight training and 20 minutes of pilates in the morning to hit my 750 goal.

State of Mind:
1. Post a picture of yourself at your absolute worst on the refrigerator next to a picture of your physical ideal. Post a copy of this person's diet on your fridge. I have Mariah Carey and Hayden Panettiere. Will post later.
2. Install at least one full length mirror in your home in a place you have to see at least twice a day. I have one on a door in my bathroom so I have to see myself when I get in the shower. It's truly sobering.
3. Make a mantra. Define who you are. Everyday we define ourselves by the work we do and get up and go do that work. Part of who we define ourselves as should be Healthy, Fit, Active, and we should get up everyday and be those things. When you think about not going to hit the gym or think about eating that mile high chocolate cake, remember who you are and what you pride yourself on.
4. Log your food. Get accountable. Publish your intake.