The best way to reach your weight-loss goal is to have a very specific plan. First, decide what your goal weight is. After that, you can decide exactly how you will reach your goal
Spreadsheet program such as Excel
. Notebook or other type of food journal.
Creating Diet Plan
Determine how many calories you need to maintain current weight. There are many calculators available online to help you find this issue (see resource section below). For a basic estimate of the healthy caloric intake, multiply your weight by 10. If you weigh 160 pounds, that would be 1600. This is the approximate minimum number of calories your body needs per day if you were completely inactive. Then add more calories based on your activity level. A person who spends time both moving around and sitting at a desk need to add about another 30 percent to a minimum.
Create a 500-calorie deficit to lose one pound per week. By cutting out 500 calories per day, you can expect to lose around one kilo per week. The Surgeon General of the United States recommends a steady weight loss of no more than two pounds per week.
Make a list of the calorie count of your favorite foods. Use a spreadsheet to create a list that is easy to access. Include foods you eat every day, do not forget that slice of cheese on your sandwich or tablespoon ketchup. Websites that CalorieKing. com and Nutrition Data. com list calorie counts thousands of different foods.
Evaluate list and replace high-calorie and empty-calorie foods out for healthier choices. If you love bacon, try switching to turkey bacon. Instead of fat deep-dish pizza, try the homemade pizza with olive oil, tomato sauce and vegetables without cheese. Do not give up all the foods you love: Just find or create healthier versions. The book Eat this, not that David Zinczenko has thousands of suggestions for change favorite foods for healthier versions.
Printing a meal plan for the week with calorie charts. Includes breakfast, lunch, dinner and two snacks. You want your total calories for the day to be the amount that you calculated in step one minus 500.
Create a backup plan. Some days you will feel hungrier than other days. Keep quick and healthy snacks available as bananas, carrot sticks, protein bars and low-fat yogurt to help keep you on track.
Add exercise to plan. Exercise for 30 minutes three times per week to start. Track how many calories you burn, and replace only half of them. For example, if you burn 100 calories, eating a 50 calorie snack. By eating back half the calories you burn, you will be making sure that your body gets enough energy to support your workouts.
Tips and Warnings
Drink plenty of water at least 64 grams per day, more on hot days or when exercising. Include plenty of fiber in your diet by eating fresh fruits and vegetables and switching from white bread to whole grain varieties. Add lean protein in your diet in creative ways: adding soy protein powder into a smoothie or try new ways to prepare chicken. Do not forget dairy products-milk and yogurt have many health benefits, including better digestion and stronger bones. Do not get stuck in a rut of eating the same food every day. Try eating new foods or preparing the same foods in new ways.