Here Is How To Plan A Diet For Weight Loss!
There are so many diet pans out there for weight loss but not all fit into your personal eating styles, work schedules or exercise preferences.
It is possible to plan a diet according to your preferences and this can be done by personalizing an eating plan and here is how to go about it 🙂
The best diet is the one that works for you
If don’t agree with complying with another person’s idea of shedding kilos, you need not worry! To lose weight you can go in for a plan which meets nutritional needs along with a slight decrease in calories.
Research says that any diet plan that reduces calorie intake results in weight loss. However, your weight loss will not last until and unless you change your eating and exercise habits for good. For long term weight loss your diet plan needs to become your lifestyle.
Design your own diet
You can design your own diet for yourself by asking the following questions to yourself:
- Question 1: How many meals do you prefer eating in a day- 3, 5 or 8?
Once you are able to determine it, divide your calories according to the number of meals you are going to eat in a day.
- Question 2: How much time to set aside to prepare food?
If you dislike cooking, or don’t have the time, you can simplify the preparation of fresh and healthy foods.
- Question 3: What kind of support do you require?
Everyone needs some support especially when your enthusiasm for changing your bad habits starts fading. You can get support from friends and family or online groups whenever you get tempted to shift to your own unhealthy ways.
- Question 4: Do you enjoy dining out?
You need to take a note of the calorie count of foods you eat most often at your restaurant and analyze whether it fits into your diet plan.
- Question 5: Do you require a daily treat to feel satisfied?
If you cannot without a special treat, reserve 100 calories for it in your diet plan. It can be anything you love.
- Question 6: How much exercise is meant for you?
Experts say that 30 minutes of physical activity like walking should be done on most days of the week. However, you should consult your doctor to know what is best for you.
How to calculate calories for weight loss?
Your diet will not work unless there is a calorie deficit. A calorie deficit can be created by eating less number of calories than you burn. Most healthy people without any health issues can lose no more than 1 kilo a week on a balanced diet.
Sticking to a daily calorie budget for weight loss is the main thing behind any successful diet plan. Your calorie allowance depends on age, gender, physical activity and weight loss goals.
After having calculated your calorie level, you have to figure out what you should be eating for weight loss. Experts say that diets based on whole foods like fruits, veggies, whole grains, lean protein, dairy are the best as they lay o concrete foundation of healthy eating for a lifetime.
Designing your daily meals and snacks
Here are some basic rules about designing your daily meals and snacks:
Have a minimum of 3 meals a day
Having filling meals on a regular basis prevent extreme hunger and this can be disastrous for your weight loss goal.
Keep yourself full for long
Combine protein with fibre at every meal and snack as they both keep you full. You will find protein in beans, milk and meat. Fibre is found in fruits, veggies, whole grains and legumes. Have an egg or an apple when you feel hungry instead of heading for crackers.
Always choose the lowest calorie foods from the various food groups. For example, go in for light popcorn instead of the variety that is packed with butter.
Control portions at home and at restaurants
It would be better to go in for a food scale, measuring cups and measuring spoons to be able to determine portions at home. There are also other ways of controlling portions, read about them here! Watch your plate properly to know whether you are about to eat the right food portions while dining out. The truth is that we all eat at restaurants frequently, so it becomes essential to control portions and be extra careful because restaurant food is not as healthy as a home-cooked meal.
Now do you know how to plan a diet for weight loss?
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