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Diet PlanningLet's lose some weight!In theory losing weight is quite simple. You have to burn more calories than you consume on a daily basis until you reach you goal weight.
Every person burns different number of calories per day to survive and live their lives.
If you want to keep your weight the way it is, you need to consume the exact number of calories that you burn every day. If you consume more-you will gain weight. If you consume less-you will lose weight. You need to do it for extended period of time to see results.
To lose one pound, you need to burn 3500 calories. So the first step in diet planning is to find out how many calories you burn per day.
So if you burn 2600 calories, your new daily calorie allowance will be 1600 calories or more if you increase your activity level. The best way to do it is to eat fewer calories and increase your physical activity.
Please keep in mind that your daily calorie intake should never be below 1200 calories and preferably around 1500-1800 calories. If you are breastfeeding you should never go below 1800 calories per day and you should contact your health care practitioner before any diet change.
To illustrate this process for you we will use a fictional character-Mary-as an example. Mary’s Diet Planning
Mary decides she will increase her activity by 200 calories per day which will increase her calories burned to 2700 per day. Her food intake will be reduced to 1700 calories per day (a deficit of a 1000 calories per day equals a deficit of 7000 calories per week) divided into 5 equal meals, so approx 340 calories per meal. Her meals will be well balanced, meaning they will include a portion of protein, carb and fat. She plans her meals in advance for the whole week. That way she is not tempted to make unhealthy choices. Mary would love to go to the gym, but her busy schedule does not allow her a lot of spare time. Despite that she wants to get fit and increase her metabolism so this is what she comes up with:
Her activities add up to almost 300 calories burned per day. And she is only doing minor adjustments to her schedule that will not take up a lot of her time! To keep track of her progress she signs up for FitDay.com. It is a great free journal that lets her input all of her activities, diet and goals so she can monitor everything. I hope the above example helped you understand how you can start designing your own healthy diet. The next step is to look at the healthy food choices.
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I hope Diet Planning was helpful in your weight loss quest. If you have any comments, questions or suggestions, please contact me. I am more than happy to help you calculate your daily caloric intake.
The weight loss program on Get Great Legs is only based on my own experience and I do not guarantee the results. I advise you to consult your health care practitioner before any weight loss or exercise routine, especially if you have a medical condition, are pregnant or breastfeeding.
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