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I'm trying to lose roughly 5 lbs or 2% body fat but it doesn't seem that most weight loss plans work for me?

I'm an athlete- I race mountain bikes and do triathlons. I'm also a vegetarian. I've found it difficult not only to maintain proper nutrition while training, but I would really like to lose some weight but have found that most weight loss plans don't take into consideration the phsyical demands of a competitive vegetarian athlete. Any suggestions?

Lose weight by modifying your meals

Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. A fattening breakfastof bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber,low-sugar cereals; or fresh fruit or fruit smoothies. Look forhealthy, delicious meals online or in your cookbooks, and create amenu for the week. Make sure that your meal plan reduces your totalcalorie intake: you're not going to lose weight if you consume thesame amount of calories by eating different foods. Make a list ofwhat you'll need for these meals, and -- except for a few snacks,of course -- don't stray from your list when you get to the market.

Exercise moderately

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Proven Weight Loss Nutrition Secrets

Do Not Be a Yo-yo

Are you a person struggling with weight loss?  Although most dieters understand that nutrition is important, most dieters will be tempted to starve themselves.  Unfortunately, starvation deprives the body of nutrition.

After an initial period of weight loss, the body will seek to correct the imbalance caused by starvation by slowing down metabolism and storing fat.  This vicious cycle¾quick weight loss followed by an inevitable weight gain¾is what diet gurus and veteran dieter call the “Yo-yo Effect.”

How do you live with your excess weight?  Have you been depriving yourself of food?  Have you tried various fad diets or diet pills that claim to help you lose weight?  Is exercise part of your weight loss plan?

If you have tried all these methods and you still haven't lost weight, there is a good reason.  There's more to it than that.

Here Are the Elements You Need To Achieve Weight Loss

• Eat a balanced diet that provides nutrition in sufficient quantities but excludes processed foods.
• Exercise a least three times a week to increase your body's demands for energy; use weights or your own body for resistance.
• Use a shopping list when you buy food.
• Keep a diary of your daily food consumption.
• Weigh yourself everyday; invest in a good digital bathroom scale.
• Eat several small meals during the day.
• Use fruit, nuts, and cheese as snacks and deserts.
• Drink six to eight glasses of water every day.
• Avoid artificially sweetened soft drinks.
• Avoid fruit juice and soft drinks with added sugar (including fructose corn syrup).
• Use natural sweeteners¾honey and real maple syrup (not maple flavored corn syrup).

Weight Loss Check List

You can not achieve weight loss if your nutrition is inadequate.  Junk food and other foods low in nutrients do nothing for you but add weight.  While the energy they provide might make you feel good and help you to perform, they are short term solutions.

Let's take a look at each aspect of weight loss.

Nutrition

You should choose non-fattening foods that maintain the nutrient levels your body requires.  If your body doesn't get them, it will hold on to whatever food it gets as a survival tactic.  Look for foods that naturally are low in fat.  Make sure you eat fresh fruits and vegetables, lean meat (preferably chicken or salmon rather than red meat).

Boosting calcium consumption spurs weight loss, according to a 2007 study published in the British Journal of Nutrition, but only in people whose diets are calcium deficient.  Include calcium rich foods such as the following:  yogurt, low fat or nonfat milk, cheese made from whole milk, salmon, tofu, rhubarb, sardines, collard greens, spinach, turnip greens, okra, white beans, baked beans, broccoli, peas, brussel sprouts, sesame seeds, bok choy, and almonds.

Exercise

Develop a suitable workout and practice it at a minimum of 30 minutes per day.  Make sure it is an exercise you enjoy.  Walking, swimming, cycling are all excellent exercises for weight loss.  Nutritious snacks will provide you with appropriate energy that will quickly burn off during exercise.

Deep Breathing

Several times throughout the day, practice deep breathing for about 15 minutes each session.  This will help your body to burn energy.

Consistency & Persistence

No weight loss, nutrition plan or exercise will help you lose weight if you are not consistent and persistent.  You might lose weight after your first week or two, but if you start wavering or skimping on your plan, or worse, cheating on your meals, you'll stop losing. In fact, you'll probably fall into that yo-yo pattern again¾gaining back the weight you lost, plus a litter extra.

Eat a Little Several Times a Day

One final tip, eat five to six smaller meals throughout the day rather than three big meals, and avoid eating within four hours of your bedtime.  You might already know that eating before going to bed can disrupt your sleep.  In some people, it causes indigestion because the body slows at night.

Eating at this late hour can cause you to get improper sleep and it can cause you to gain weight.

Conclusion

Follow these tips for weight loss: nutrition and exercise according to your weight loss plan, and you'll soon see results.

About the Author

Linda Gordon is a life long aerobics enthusiast and writes about health and fitness for various online entities. She enjoys sharing her experiences with other fitness buffs and gathering facts and myths about exercise. You can check out her latest writings at http://www.workoutdvddance.net which reviews and lists all types of workout dvd dance information, and latin dance trends.

"Done-For-You" Fat Loss Meal Plans - FREE