The Elite Physique

7 Day Diet Plan

7 Day Meal Plan for Weight Loss

Here’s a 7 day meal plan to lose weight and to start feeling better.  When it comes to nutrition for dropping the pounds it’s critical that you don’t make mistakes that work against you.

7 day meal plan

Far too many people go on a strict diet of extremely low calories.  They lose a few pounds and then plateau.  In order to try and lose more weight like they did in the beginning, they lower calories even more.  These continual caloric cuts your metabolism down to a snails pace. confirms, “When you dramatically lower your calorie intake, your body senses that food is scarce and lowers the rate at which it burns calories. Controlled studies in lean and overweight people confirm that consuming fewer than 1,000 calories per day can have a significant impact on your metabolic rate.”  If you fail to give your body nutrients, it will retaliate with hoarding body fat.  Here’s how to fix that issue.

Calories and Macros in Your 7 Day Meal Plan

When it comes to losing weight, you have to eat.  Granted, you need to implement portion control to some degree as well as manage your macronutrients.  Calories and macronutrients are important.  However, what’s more important is the source of those calories and macros.

Eating 300 calories from a burner and fries will, pretty much, be stored as fat.  Eating 300 calories from a home-cooked chicken breast and veggie is your choice will be processed and used for rebuilding and recovery.

Keep in mind that home cooking is much better for your health and weight loss efforts.  Chicken breasts prepared in restaurants are cooked in unhealthy oils which cause fat gain and heart conditions.  The source of food and how you prepare it is critical.

Meal Prep

Once you know the foods to eat, then it’s time for meal prep. Meal prep is your second secret weapon to getting the body fat off.  Meal prep allows you to home cook your meals.  This helps to ensure they are quality meals, free of processing and added ingredients your body can’t process.

Purchase food for several days and prep them.  Buy some chicken and turkey breasts, potatoes, sweet potatoes, brown rice, broccoli, asparagus, cauliflower, etc.  Buy in bulk and cook enough meals for several days.  Some people meal prep to get them through 3 days and others meal prep to get them through a week.  Find what works for you.

Sticking to the 7 Day Meal Plan

Once you figure out how much you need to eat for your body weight and meal prep for that, then you need to stick to it.  This is the third secret weapon to losing weight.  If you aren’t consistent, it’s not going to work.  You have to implement the meal plan every day.  Don’t let this scare you.  If you stick to the meal plan for 6 days, you can have a cheat day once a week.  Keep in mind that your cheat day needs to be limited to one day a week, not two and not three.

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Karen Sessions - NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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