To lose weight, you must burn more calories than you take in. No matter how much you exercise , calories must be reduced for you to succeed . After a good diet is the key to success , but how to design your own plan low calorie diet ? Here are 5 steps to customize your personal plan low calorie diet .
A. Calculate your daily calorie intake for weight loss - Before starting a diet, you first need to know the amount of calories you need to lose weight. A good goal is 1 to 2 pounds a week without hunger or severe diet. Design your plan around healthy foods you love . Most women with inactive burn approximately 2000 calories per day, while the average life of man burns 2,500 calories per day. To lose 1 to 2 pounds per week , you must reduce your daily caloric intake by 500 to 700 calories . The calorie intake for women is between 1200-1400 calories. Men should consume between 1600-1900 calories per day. It is a calorie reduction of 30% to 40 % that burns fat and get the weight without feeling deprived .
Two . Note healthy foods that you eat regularly - Seeing in the role of foods you like to eat , it will be easier to develop your diet plan . First we will talk about foods that should be avoided or greatly reduced. Foods that point your blood sugar will cause your body to secrete excess insulin . Excess insulin is difficult for your body to burn fat. Insulin is needed to convert glucose into energy. Foods that raised sugar levels tend to be sugary desserts, starchy foods such as white potatoes , white rice and white flour products such as bread , pasta and biscuits.
Instead of starchy foods , eat plenty of vegetables , especially leafy vegetables that are low in sugar and high in nutrients. A lean meat combined with one or two vegetables is ideal. For lunch , you can add vegetables and lean meat to the soup to a low calorie , low fat meal. Beans, whole grains , brown rice , nuts ( limit 1 serving) are foods that you can add to your diet. Avoid fruits with high sugar content like bananas and watermelon and stick to lower sugar fruits such as oranges , tangerines , strawberries and kiwi.
Three . Write five smaller After reviewing your list of healthy foods , you are now ready to write your diet consist of five small meals a day meals. Organize the foods noted in the previous step in an easy to follow diet plan. Keep your plans simple meals with foods that are easy to prepare. Use Tupperware to store food that is going to take to work . Advance planning is the key to successful weight loss . Organize your paper diet for each day of the week. Start with breakfast , then a snack several hours later. Includes lunch with the afternoon tea and dinner . You now have five small meals .
April . Buy cheap calorie counter - You will need to know the caloric value of the food you put into your meal plan so you can stay within your calorie limit . A calorie counter book will help you set a value of calories in each food item you have chosen in your meal plan .
May . Check your plan sensitivity - Your plan should include five small meals a day with each meal has a caloric value. Now ask yourself , can you live with it and this plan will be easy for you to follow . Most of your preparation should be at home where you can place some of your meals in a Tupperware bowl wear to work for convenience.
You just created your own personal diet. A plan that includes foods you like at a time that is familiar . If you followed the five steps, your plan will be within your calorie limit and reasonable to follow. Most people fail at dieting because it does not have a plan. You still have to make adjustments to your plan to make it better . The more you learn about yourself and your eating habits , the better you can improve your plan.
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