Weight-loss and a healthy weight-loss is best at a nice and steady pace. People tend to get discouraged when it dose not happen fast enough for them. Some people have a hard time even if the can pick up a fitness routine in getting the diet part down. They got half the job done by picking up a good fitness routine to better their health, but they lack in the diet portion when it comes to knowing when to eat and what to eat. When diet and fitness is a key factor to a healthy life and losing that weight. So, everyone even if you dread counting calories, has got to get their diet down. Counting calories dose not last forever, eventually it will be come routine and you will just know how much you can eat a day, and what to eat.

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So, what do you eat and when? This varies among everyone, some people have different needs that they can not avoid. But, I can share my diet and workout plan with you that has had me losing 2 pounds a week, and I lost a little over 6 in the first week. Remember losing at a nice steady pace is best and if you drastically changed your diet you are going to lose more in the first week. 1 or 2 pounds of week should be your goal. Another thing not everyone is going to eat the same amount of calories as me. But, no one should go under 1200. Everyday I keep my range between 1300 and 1600 calories so that I get appropriate nutrition but still make sure I burn more then I eat. Also, my diet is higher in protein then a usual everyday persons diet. But, it is a key function in my weight-loss. I also eat several meals a day to stay energised.

My Diet:

• Workout 1- I drink a bottle of water then I go for a nice 30 minute jog around 5am. I do this right when I wake up because I figure it is a nice way to start the day.
• Meal 1- This is what I eat with in an hour of waking up and at least an hour before I workout for the second time. I eat this right around 5:30 am. I have my self a nice bowl of oatmeal. I add all sorts of fruit to my oatmeal so it has flavor on top of my vanilla flavored whey protein powder. This meal is right around 300 calories, and I am consuming 32 grams of protein.
• Workout 2- I do this an hour or more after I eat breakfast right around 6:30-7Am, I put in  ChaLean Extreme and do the duration of my workout.
• Meal 2- Some of you may consider this a snak but it is meal 2 for me. I either have celery and natural peanut butter. Or an apple and peanut butter. This can put me in between another 100 calories or 150 calories depending on if I have celery or an apple. And around another 10 grams of protein. And I eat this around an hour or 2 after working out 8 or 9am.
• Meal 3- I eat this meal no latter then 3 hours after my last meal. It usually is around 300 calories and 30 grams of protein. For this meal I usually eat a nice smoothie with a bunch or fruit and some veggies. It is good and nutritious and very energizing. This is eaten between 11 and 12
• Workout 2- I always do some kind of heart pumping activity in the middle of my day for at least 30 minutes but usually an hour.
• Meal 4- This is a very small meal usually just a 100 calorie salad sometimes I add some chicken for more protein adding about another 30 grams of protein with chicken. This is eat around 4pm
• Meal 5- With this meal I usually have a big source of protein from meat. In between 30 and 40 grams of protein depending on what I eat, and I always have a nice arrangement of veggies. This meal is always in between 400 and 500 calories. this I eat between 6 and 7pm
• Workout 3- This I do in between 7 and 8pm I just put in the Brazilian Butt Lift workout I have to do for the day or if nothing is schedule I do something else.
• Meal 6-This is usual just a small snack because it is so late and I go to bed at 11. I do not always make it to this meal but if I do I usually have a piece of fruit.

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Well, this is how I do it. That is my meal schedule and workout schedule everyday of the week. Of course I do not eat the same thing everyday. But, I do keep in the same range of calories and protein. Just get creative!