How Much Weight Can You Lose Eating 1200 A Day How to Design a Low Calorie Diet Plan

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How to Design a Low Calorie Diet Plan

To lose weight, you need to burn more calories than you take in. No matter how much you exercise, you need to cut calories to be successful. Following a good diet plan is the key to your success, but how do you create your own low calorie diet plan? Below are 5 steps to customize your own low calorie diet plan.

1. Calculate your daily calorie intake for weight loss – Before starting a diet, you need to determine how many calories you need to lose weight. A good goal is 1 to 2 pounds per week without starvation or dieting. Make your plan include healthy meals that you enjoy. Most women who do not lead an active lifestyle burn about 2,000 calories a day, while the average man burns about 2,500 calories a day. To lose 1-2 pounds per week, you need to reduce your daily calorie intake by 500 to 700. Calorie intake for women ranges from 1200 to 1400 calories. Men should consume 1,600 to 1,900 calories per day. This is about a 30% to 40% calorie reduction, which will burn fat and keep you from losing weight.

2. Write down the healthy foods you eat regularly – It’s easier to create your diet plan by seeing the foods you want to eat on paper. First, let’s talk about foods that can be avoided or significantly reduced. Foods that increase your sugar levels cause your body to produce more insulin. Too much insulin makes it harder for your body to burn fat. Insulin is needed to convert glucose into energy. Foods that increase sugar levels are usually starchy foods such as sugary desserts, white potatoes, white rice and white flour products including bread, pasta and crackers.

Instead of starchy foods, eat more vegetables, especially leafy greens that are low in sugar and high in nutrients. Lean meat combined with one or two vegetables is ideal. For a low-calorie, low-fat lunch, you can add vegetables and lean meat to a can of soup. Beans, whole grains, brown rice, nuts (limited to 1 serving) are foods you can add to your diet. Avoid high-sugar fruits like bananas and watermelon and stick to low-sugar fruits like oranges, tangerines, berries, and kiwis.

3. Write down five small meals a day – After reviewing the healthy snack list, you’re ready to write down your five-meal-a-day diet plan. Organize the foods you wrote down in the previous step into an easy-to-follow diet plan. Keep your meal plan simple with easy-to-prepare meals. Use Tupperware to store snacks to take to work. Planning ahead is the key to successful weight loss. Write down your diet plan for each day of the week. Start with breakfast, followed by small snacks a few hours later. Include lunch with mid-day snacks and then dinner. Now you have five meals.

4. Buy an Inexpensive Calorie Counter – To stay within calorie limits, you need to know the caloric value of the foods you include in your meal plan. The calorie counter book helps you add a calorie value next to each food you choose in your meal plan.

5. Review your plan for sensitivity – Your plan should include five small meals per day of each meal that has a caloric value. Now ask yourself, can you live with this and will it be easy for you to follow this plan? Most of the preparation should be done at home, where you can put some of the food in a Tupperware container for convenience.

You have designed your own diet plan. A plan that includes foods you like on a schedule you’re familiar with. If you follow all five steps, your plan is within calorie restriction and you can do it. Most people can’t stick to a diet because they don’t have a plan. You will always need to make adjustments to improve your plan. The more you know about yourself and your eating habits, the better you can improve your plan.

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