Are you losing your mind over trying to lose those extra pounds of holiday weight? It is absurd how easily you just pop a chip into your mouth and gain 5 pounds while it takes weeks to get rid of the same 5 pounds. I am sure most of you may have felt this too. Worry not. With the perfect diet plan, losing weight has become less difficult.
The first and foremost thing to do is to understand what a calorie deficit is. According to your age, height, and weight, you can easily calculate the number of calories required daily by your body in order to maintain normal activity. If you exceed that number, you are most likely to put the calories on as extra weight.
Now, in order to lose weight, you need to create a calorie deficit, which means you need to cut down your daily calorie intake and even burn calories via exercise. For example, if your daily requirement for the day is approximately 1800 calories, to lose weight, you should at least cut down 500 calories and stick to diet plans which provide you with 1200 to 1300 calories a day.
Complete Diet Chart For Weight Loss
To burn 1 pound, you need to create a calorie deficit of 3500 calories, as 1 pound of fat has 3500 calories. If you cut down 500 calories daily, in one week, you would have lost 1 pound. If you cut down 1000 calories per day, you will lose 2 pounds in one week. Anything more than that is quite unhealthy.
Now to create a reasonable calorie deficit, such that of 500 calories, there are two things you can do. Control your diet. Eat a balanced and healthy diet, with higher portions of low-calorie foods such as vegetables and fruits. The foods you absolutely need to avoid include fast food, desserts and chocolates, sugar, sodas, chips and crisps, fried items, rice, and white bread.
Carbohydrates are converted to storable fat the most easily, so if you control your carbohydrate intake, you can lose weight faster. What should you eat? Leafy greens, fresh fruits, lean proteins, legumes, bran bread, oats, etc. Cut down your dairy intake, and switch to low-fat products.
Prepare your meals before-hand. Do not leave it for last minute. Make sure to incorporate a decent amount of fats and carbohydrates into your diet as well to keep it balanced and prevent any nutritional deficiencies from occurring. If you are on a 1200 calorie diet, you can divide it into 3 regular and 2 small meals.
For breakfast, resort to oats without sugar, or eggs with bran bread and coffee. Add low-fat milk and use minimal oil for cooking. Avoid the use of trans fats like butter, cheese, or cream cheese. For a mid-day snack, you could have some fruit or raw sliced vegetables or a handful of nuts.
For lunch, a salad bowl is an idea with low-fat dressing. An evening snack could include tea with fruit or nuts or granola bars. For dinner, take lean white meats, like chicken or fish or fat-free beef. Grill it, bake it, steam it or boil it however you like while using as less oil as possible. Switch to olive oil. Pair your meal with a side salad to fill you up.
Another way to ditch calories is by exercising. Take out only one hour per day to burn some calories by going to the gym or even simply by walking. If you can enroll yourself in aerobics or HIIT workouts or anything that makes you sweat, that would be wonderful. A simple 45-minute walk in the park will also get your BMR running and will help you lose weight faster. Stay active and watch your calorie count at the same time for best results.