To lose weight, you need to burn more calories than you eat. No matter how much exercise you do, calories must be reduced to be successful. Following a good diet is the key to success, but how do you plan your low-calorie diet? Here are 5 steps to customize your personal low-calorie diet.
1. Calculate your daily calorie consumption to lose weight – Before starting a diet, you must first understand how many calories you will need to lose weight. A good goal to aim for is 1 to 2 pounds per week with no hunger or crash diet. Design your plan around the healthy foods you enjoy. Most women with an inactive lifestyle burn around 2,000 calories per day, while the average man burns 2,500 calories per day. To lose 1-2 pounds per week, you’ll need to cut your daily calorie intake by 500-700 calories. Calorie intake for women ranges from 1200 to 1400 calories. Men should consume between 1600 and 1900 calories per day. This is about a 30-40% calorie reduction that burns fat and reduces weight without you feeling deprived.
Instead of starchy foods, eat plenty of vegetables, especially green leafy vegetables that are low in sugar and high in nutrients. Lean meat paired with a vegetable or two is ideal. For lunch, you can add vegetables and lean meat to a can of soup to make a low-calorie, low-fat meal. Beans, whole grains, brown rice, nuts (limit to 1 serving) are foods you can add to your diet. Avoid high-sugar fruits like bananas and watermelons and stick to low-sugar fruits like oranges, tangerines, berries, and kiwis. steroids online
3. Write down five small meals a day – After going through the list of healthy foods, you are now ready to write your diet plan which will consist of five small meals each day. Organize the foods you noted in the previous step into an easy-to-follow diet. Keep your meal plan simple with easy-to-prepare foods. Use Tupperware to store the foods you’ll bring to work. Advance planning is the key to successful weight loss. Plan your diet on paper for each day of the week. Start with breakfast and then a small snack several hours later. Include lunch with a mid-day snack and then dinner. You now have five small meals.
4. Buy a cheap calorie counter – You will need to know the caloric value of the foods you have included in your meal plan so that you can stay within your calorie limit. A calorie counter will help you attach a calorie value next to each food you have chosen in your meal plan. steroids online
5. Review your sensitivity plan – Your plan should include five small meals a day with each food having a caloric value. Now ask yourself, can you live with this and this plan will be easy for you to follow. Most of your prep should be at home where you can put some of your meals in a Tupperware bowl to take to work for convenience.
You have just designed your personal diet plan. A plan that includes the foods you enjoy based on a family schedule. If you’ve followed all five steps, your plan will be within your calorie limit and reasonable to follow. Most people can’t stay on a diet because they don’t have a plan. You will always need to make corrections to your plan to improve it. The more you learn about yourself and your eating habits, the better you can improve your plan.