Quick weight loss meal plan

For most people coming up with a meal plan is tricky im going to show you some recipes that are within my calorie range to kinda show you what you want to be doing that are quick weight loss meals an some ideas that are withing calories for if you are on the go.

Breakfast (aim 400 calories)

BLT EGG SANDWICH- In a skillet coated with cooking spray cook one whole egg and two slices of bacon. Place on a whole grain muffin with two romaine leaves and two slices of tomato; serve with an orange.Quick weight lose meal plan

SPINACH SCRAMBLE- In a skillet coated with two teaspoons of olive oil saute two cups of baby spinach and one cup of shredded potatoes until golden brown and tender. Whisk together one whole egg and two egg whites add to skillet. Top scramble with a dash of Parmesan cheese and black pepper; serve with half cup of grapes





Lunch and Dinner (aim 400 calories)

Quick weight lose meal planCHICKEN COBB SALAD- Two cups salad greens half cup shredded carrots one fourth cup peeled avocado one sliced hard boiled egg two ounces baked chicken served with vinaigrette.

SCALLOPS WITH SPINACH AND BACON SALAD- In a skillet coated with one teaspoon olive oil cook six scallops over medium- high heat until done about three minutes on each side. Toss two and a half cups spinach half cup of halved cherry tomatoes and two slices of crumbled turkey bacon top with scallops.






Snacks (aim 150 calories) 1 daily

45 pistachios

4 sticks of celery with 2 tablespoons of almond butter

4 tablespoons low-fat bean dip with 8 tortilla chips

Treats (aim 150 calories) 1 daily

QUICK APPLE CRISP- Chop one apple microwave in a vented bowl for 3 minutes. Top with 2 tablespoons granola.

GERMAN CHOCOLATE PARFAIT – Mix half cup plain 2% Greek yogurt with 2 teaspoons unsweetened cocoa powder and honey top with 2 teaspoons each chopped pecans an coconut.

Firm loose skin after weight loss – without surgery

It’s not always loose skin.

While there are cases of excess skin after weight loss what many people think is loose skin is actually just excess body fat you can tell if its soft an jiggly which is why its often mistaken as skin. Pinch the area your concerned with an if you can grab more than a few millimeters of skin there’s more fat in there to lose until you lose that fat your skin has no reason to return to its tautness.

If your a man i wouldn’t consider surgery until you’ve hit 10% body fat an woman 20%. If however someone gets to this low level of body fat and his or her skin is almost paper thin and looks like crinkled papyrus then it truly is a matter of excess skin.

Now one thing you should know certain fat stores are harder to burn than others. These stubborn fat stores cling to the areas most often associated with loose excess skin problems the lower abdomen, lower back, (love handles) hips , thighs, and butt.

Build muscle and reduce excess skin

A big part of tightening loose skin is building muscle. Simple reason. There are two layers of tissue underneath your skin fat an muscle. Both of which press up against your skin and keep it from sagging loosely when you gain a large amount of weight your skin expands to meet your bodies size. Then when you lose the fat quickly your skin doesn’t hrink as fast this can lead to loose skin. Building muscles is the solution it literally fills in the looseness in the skin creating a visibly tight healthier look.

Improving skin Elasticity

Your skin loses elasticity as we age this can afflict younger people as well. What can we do to improve it? Let’s read below.

1. Stop smoking

An assessment revealed on the skin of people who smoked showed the skin had aged 9 years older than they were after 9 months of not smoking however the reduction was 13 years!!!

2. Eat enough protein

Low protein dieting is associated with poorer skin health than high protein dieting which helps reduce wrinkles, dryness, and skin atrophy.

3. Eat fruits and veggies

Your body needs vitamins and minerals eating several servings of fruits and veggies a day is the only reliable way to provide everything your body needs.

4. Consider supplementation

No pills or powders will give you a quick fix for loose skin but some will help. Let’s look at each.


250mg of gelatin per day will improve skin Elasticity. However unless you enjoy eating strange food like chicken feet or oxtail supplementing is the easiest way to go.https://www.amazon.com/Now-Foo…

Fish oil

Among all its benefits is improvement of skin Elasticity. However there are 2 kinds of fish oil the one you want is triglyceride form which is fish oil in its natural state which is easier to be absorbed by the body.https://legionathletics.com/pr…

Lose weight after baby 8 tips

Most people struggle to lose weight after having their precious little angel I did with both my babies here are 8 tips that helped me get back on track afterwards.

1. Choose well balance snacks

Protein + fiber = the best snacks ever they help you stay fuller for longer by pairing together protein packed foods like eggs, yogurt, and cheese with high fiber foods like fruits, veggies, and whole grains. You will be set up right.Lose weight after baby

2. Overcome fat phobia

Since a majority of Americans are over weight or obese monitoring calories is an important health goal. At the same time thou if you want to lose weight https://www.everydayhealth.com… you’ll need to re frame you’re thinking and learn how some fats are good for you take a look at the link above.

3. Eat dairy

It has been shown numerous times that eating dairy three times a day significantly reduces body fat in obese people. If you reduce calories a bit while continuing with three daily servings it can accelerate fat and weight loss.Lose weight after baby

4. Get your veggies in

Leafy veggies such as kale and spinach the more darker colored veggies the better dark colored veggies have several properties that make them great for weight loss. They are low in both calories and carbohydrates but loaded with fiber. How about a spinach and kale salad?

5.Don’t cut your favorite foods

I highly recommend not cutting out your favorite food because eventually your cravings will kick in an you will want some of those favorite foods and you will probably overeat. Just use portion control.

6. Breastfeed if can

If what you eat is varied an well balanced so you don’t harm you or the baby our bodies can burn almost 20 calories an ounce!! Isn’t that nice full workout. My little girl eats roughly 30 ounces each day that’s 600 calories daily!!! Go mama’s.

7. Take a nap

How heavenly does this sound! I’ve done research that taking a 20 minute to 90 minute nap can help you lose weight by altering your metabolism and shifting chemicals that alter appetite.

8.Get support

Getting support was critical for me and still is. Before me and my hubby were married I was a single mom to my son so I didn’t ave the support I do now from him. So I reached out an joined a mommy group which was fantastic you can post on there how your doing an keep updates an the other moms post back support. I also had a friend whom was four weeks ahead of me in her pregnancy so after we had our babies we stayed in touch an set weight lose goals. Find some support somewhere there are tons on facebook so find something that works best for you

Getting started in your journey in 24 hours!




Ultimate weight loss

One of the biggest struggles people battle with is where to start an how to start. There is so much diet information available it can quickly become way overwhelming. What to eat? How to eat? When to exercise? The options go on an on. Now combined that with todays crazy lifestyle and we see why people give up before they have really even gotten started. I know ive been there. To successfully lose weight and sustain that weight loss you need to look at the first 24 hours in a whole new light. For almost people including myself a typical day would include a list of very extreme changes. Example id join a gym workout a few hours. Then on top of that drastically change my eatting removing everything ( fat, sweets, salt, red meat). After a day or two id realize this isnt gonna work and order pizza an dessert and start all over again. Yep i totally understand . Of course changing your eatting and exercise both need to happen your not going to change decades of eatting habits all in one day. NOT GONNA HAPPEN. Changes will come as you create healthier eatimg habits so lets dig in. I believe the first 24 hours is all about groundwork to start rebuilding your foundation. You want to take time to prioritize your healthier lifestyle. Lifestyle changes are the hardest so you need to have a plan so in the next 24 hours sit down or you can even wait till the weekend when you have more time i know how busy during the week can be. I however dont think theres ever a perfect time to start so dont wait or put it off saying oh ill start tomorrow or ill start on monday that way im starting at the first of the week (aka me and my moms favorite saying) act NOW. You need to make this a priority. Below im going to list 5 step to get you started an headed in the right direction. Now dont get stressed if you cant get all these actions down in 24 hours the whole point is to create a goal plan thats realistic. Even if it takes two even three days.

1. Get on the scale, take measurements, and a picture

I know this is scary. But this is something I didn’t do an regreted. I suggest taking monthly before and after pictures to track your progress and identify  any issues. Dont be scared you can do it. Plus see it as i will never see these numbers again. YAY! You need to know all this information  to get started without it you will not be able to set your goals.Ultimate weight loss

2. Join my fitness pal

Many people wonder how many calories they should eat roughly to lose weight .http://www.myfitnesspal.com/ does all that for you. After you sign up and put in all your information. My fitness pal will give you the number of calories you should eat a day to lose weight you can also use to sustain weight for after you’ve lost all the weight your wanting this online tool is amazing at making sure you stay on trake with keeping your portions under control.

3. Write out a two week menu plan with grocery list

Creating a menu plan is key to your weight loss success. Write out 2 weeks worth of meals with a grocery list this way you dont have to think what to eat every day cause its already planned menu planning can be a little hectic thats way you defiantly want to keep it simple. Dont try filling it with new recipes 3 times a day use things you already know maybe add new things as you get use to planning meals.

4. Use your planner or calendar and schedule meal prep, and exercise

I dont know about anyone else but after having kids an a busy lifestyle always on the go if it isnt on the calendar or day planner its forgotten or doesnt exist and will never happen. In order to form new habits you need to make them a priority which means booking time to make them happen. With peoples busy schedules if it isnt planned or booked you will forget it. Plus if its on the calendar or day planner you can look and see when things need to get done and it will help remind you. I really try to use my calendar on the wall and on my phone. I love using the phone too because it sends you little pop up reminders that you can set 30 minutes prior or how ever much time before and to keep reminding you like Exampe: 7:00 am take dinner out the freezer for tonight an set out your workout clothes. Helps me in wonders.

5. Clean out and organize the pantry,fridge,and freezer

I saved this one for last cause it may take you a little while to get done even if its just one each day is great id wait to buy your food till after its finished that way it can all be organized before you bring in all your healthy foods. Im not sitting here saying go right now an throw all your junk food in the trash and while your at it dump all your soda down the drain. Thats a little drastic. Just start clearing one at a time stuff out to make room for all the good healthy stuff you have on you grocery list. Now like i said dont try to clear all out at once this can get stressful an cause you to want to give up and then you may not finish so just tackle one at a time. As you create a healthier lifestyle you want to have a kitchen environment that makes it easier to do so. Plus once its all cleaned and organized you will be relieved and ready to start your weight loss journey I know I was! 





Optimizing weight loss

Here are some great tips to help bring your parasympathetic system into balance an optimize the entire digestive process to help you lose weight.

1. Breath

Breathing is a powerful tool in regulating our nervous system. Breathing thru the nose relaxes our body into parasympathetic mode. We want to stay relaxed our bodies can’t lose weight stressed and all uptight so relax. So before each meal take three deep breaths in an out through the nose. See? Wasn’t that relaxing? Your on your way to a more relaxed you already.

2. Apple cider vinegar

Apple cider vinegar is great for acid reflex, bloating, and constipation. I recommend taken a tablespoon of it in water or even freshly squeezed juice 15 minutes before each meal this tells your body hey heads up down there im about to eat that way your stomach can start producing those enzymes and juices you need to break down your food it sure doesnt taste good but it’s totally worth ever drop.

3. Use all your senses to eat

this is the mainstay of mindful eating. Look at your food smell all the delicious smells and taste the flavors mindful eating helps to put your body into parasympathetic mode and also encourage you to eat slower helping to enhance the digestive system for better weight loss.

4. Only eat while sitting

This may sound normal but who all has shoveled food in while on the run? Me. I know im guilty. Your about to be late for a meeting an we all know it’s easier to just get fast food or grab that protein bar while rushing to get the kids from school. But when you eat you should only be eating. And sitting. Nothing else which means turn of the t.v. stay of your facebook in fact just leave the phone in the other room. This draws you into parasympathetic mode and helps your blood to be sent to your digestive system to help break down an absorb all those good vitamins people don’t normally get.

5. Chew your food at least 20 times

mechanical breakdown is the very first step in digestion and it’s the most important one. Your saliva contains amylase an enzyme that breaks down starch even before all your food hits your stomach. People who actually chew their food more end up eating less due to getting full faster.


6.Don’t jump for a second helping.

Stop and think about it before you jump for more. It takes 10 minutes for your stomach to tell your brain that your full and had enough. So wait at least 10 minutes before digging in for more also look and see if you’ve finished all your water first this will prevent you from over eating which is a common cause of indigestion and could cause heartburn this simple step could also help you lose weight and shed a few extra pounds too.

7. Never skip meals

Eat six small meals a day to take away the urge to binge you can’t starve yourself and think you will make good choices once the hunger pains hit. Skipping meals may cause your body to turn to your muscles as a fuel source further sinking your metabolism and sucking the strength from body. A slow metabolism can lead to more weight gain or make it harder to lose weight when you skip a meal your body shuts down and puts itself into survival mode this causes your cells and body to crave food which causes you to reach for whatever is quick which is usually unhealthy and over eat. Its best to eat small healthy meals and try to eat them every day at the same time

8. Try Tea

Not just any tea you want green tea. It is one of the most effective teas for weight loss there is a substantial amount of evidence linking green tea to decrease both weight an pure body fat. There have been studies showing people who followed a standard diet for 12 weeks an drank green tea everyday lost a total of 7.3 pounds. This may be because green tea extract is especially high in catechins which is naturally occurring antioxidants that may boost your metabolism and increase fat burning. This same effect also applies to matcha a highly concentrated type of powdered green tea that contains the same benefits as regular green tea. Green tea can also help you recover faster from an intense workout. Before going out to eat pour yourself a cup of green tea not only will you feel less likely to eat your favorite food which in my case is very unhealthy but it will help you find that food less satisfying an reach for the healthier options. Aim for at least 1-2 cups daily.

9. Cinnamon

Cinnamon is proven to aid in weight loss when 3 to 5 grams are consumed daily. It can help aid resistance to your body storing fat and sugar when consumed after each meal. The results also are impressive in terms terms of improving blood sugar and insulin levels. Having high blood pressure can prevent you from losing weight or make it harder. So this is definitely a great food for diabetics or anyone who wants that extra big boost in their metabolism. I found the best way to take this is a half teaspoon of cinnamon with 1 cup of hot water to the cinnamon let cool. Add a full teaspoon of raw organic honey to the mixture after it’s cooled. It is also very delicious mixed in a cup of cooked oatmeal which is also heart healthy an great too for diabetics. But first and foremost always consult your doctor thou before starting any weight loss method you never want to put yourself in harms way with doing things the wrong way.

10. Capsaicin

It has been stated that combing green tea an capsaicin in a meal can have an even greater effect on ultimate weight loss capsaicin is an active component of chili peppers. Can someone bring on the chili!

Planning ultimate weight loss

The 5 factors of over all weight loss!!!


Keeping a journal for food logs every day is a power tool in weight loss. Experts even recommend writing down what you eat. Not only does it let you see how much you eat every day but it can let you know where to cut out what you shouldnt be eating. Always keep a journal with you even if your going out so you dont forget to write anything down i find it best to use a smaller purse size one but try to avoid flip ones as they tend to rip with other content in you purse. I find the best one to use is from walmart for 4.95 a hard back cover that has a strap on the front to keep the book closed a from causing any wear or tear to it but overall any will work best for you.


Track you calories each day thats why having a journal as i stated above is a must. The average person to maintain weight only needs 2,000 a day. So were looking at about 300-500 less then that a day for a healthy loss of weight each week and to keep it off for life. You want to try to reduce the calorie density of foods you eat only eat when hungry and defiantly avoid liquid calories you dont want to waste you time on empty calories everyday most people due you can avoid this by drinking fruit infused waters or could even get a juicer to squeeze fresh fruit drinks. But try to get the most for you calories most veggies and fruits are very low in calorie content so its best to fill up on those things leave you calories for things like meat an starch or within portion control sweets.


Track you exercise another reason to keep a log journal. Exercise is critical for weight control an overall weight Loss. If, you work from home even just short burst of exercise can burn up to 148 calories an hour which helps keep you cells slim a not flabby. This could be even just a few jumping jacks in between t.v. breaks. If you have more time available id try a fit 30 minutes 3 times a week in for best an overall weight loss results. But even leading experts say even just 15 minutes a day 3 times a week will show amazing results. If you are a heavier person even just a 5-minute brisk walk will do wonders if Your wanting to start any kind of exercise program always make sure to talk to you doctor on what you can do as to not harm yourself if you have health problems make sure to run by him any kind of exercise just so you on the safe side.


Yes you heard that right food helps aid to loss weight. Some foods help rev you metabolism like dairy thats right dairy can set you metabolism in high gear for the day. Foods high in fiber are good for health and weight loss they also help you stay full longer so you not doing tons of snacking in between meals. You also need high protein which is best in morning in you breakfast to start you day out on the right track for eating right. Water it may not be a food but it helps aid you to lose weight more then anything by flushing out toxins things you dont need. Try drinking a glass 30 minutes before each meal. And lastly fat yup i said fat you need fat to keep you full removing it or using fat free foods will have you craving more and overeating later. Just keep in mind portion control. Ive also tried an old secret trick to lose weight which is after every meal eat a half a grapefruit to help eat the extra fat you don’t eed some people don’t ike biting into that acidic fruit so you can even squeeze it in a cup to drink after you meal and have the same results with it I’ve even heard and seen firsthand that oranges will work the same way only you will need to eat a whole one due to size difference

Your brain

Don’t blame your sweet tooth craving for your lack of will power you can train your brain to help you lose weight some people are hypersensitive to food and find it orgasmic so they over eat. The trick to lose weight is avoiding foods that make you lose control. I know more then anyone how hard this is there is food everywhere you go and look. When you are about to reach for something unhealthy picture yourself in that sexy slim dress with the pinched waist. Doing so actually changes you brains mindset for weight loss by weaking the region that sees treats as reward and building you resistance. Also, never crash diet. I know all the hype and revs people say you can lose 10 pounds in a week you may lose weight but you will quickly gain it back after and prolly double it as nice as it is to lose weight that quick we want to lose weight quickly but effeciantily to get the weight off quick but keep it off for life we want to focus on 3-5 pounds a week depending on how much you weigh and stick to that an tell yourself not to be upset if its only a pound stay motivated any weight lose is good if done right.you need to find a way to stay motivated each day to keep pressing forward find something that works best for you i happen to like leaving encouraging ones in places ill be seeing when i get up to give me that extra boost of confidence to keep me on the right track for the day being you own motivator is key.



A big welcome to the lose weight site

Welcome to my site i hope you find helpful information here that will help you on your journey.

About Me

Hello my name is louisa taylor i am a minister wife an mother to 2 beautiful children who are my whole world. And i have struggled with weight my whole life. Even in my preteens i remember being heavy and have pictures to remind me how out of control my weight really was. I hated being in my body i felt depressed and just over all disgusting. Everytime people looked at me i felt like they werent really seeing the real me just a huge fat blob i knew i was better then this and could be better and healthier so thats when i decided to set a goal to lose weight an keep it off for life. I decided to do reshearch to see what was out there to help me shed these pounds off an get to a better an happier me till i finally went from 268 pounds!!! To 168 pounds!! And thats what im here to help you do so join in.



I want to help you on your journey to lose weight because ive been where you are an know the pain and struggle.I dont want you to have to spend another moment stuck in a body you dont want. And lastly id like to see you be the real you.


Is to help teach you healthier options and show you the products i use to help you reach your goal weight in life. And get that body you want an deserve. And on to the real you!!

If you ever need a hand or have ay questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Louisa Taylor