How to Lose 15 Pounds Using a Meal Plan

A wide variety meal plans are available for those who want to lose weight. Many such plans cost a significant amount of money, and many more are potentially unhealthy. It is possible to design a nutritious and satisfying weight loss plan on your own, or in consultation with your doctor, by strictly limiting your caloric intake. It will likely take between eight and 15 weeks to safely lose 15 lb.

Instructions

• 1

  Determine how many calories you will need to consume each day. Calculate your Basal Metabolic Rate (BMR) by multiplying your body weight by15, multiplying the number of minutes a day you exercise by 3.5, and then adding the results. This will give you the number of calories you need to maintain your current weight. To lose 1 lb. a week, subtract 500 from that total and limit your daily caloric intake to this number. According to WebMD, it is possible to lose 1 to 2 lbs. a week by eating seven calories a day per pound of body weight. However, consuming fewer than 1,050 calories a day can be harmful.

• 2

  Plan meals in advance, making sure they add up to your caloric intake goal (see Resources). For example, a breakfast consisting of a poached egg, a piece of rye toast, half a grapefruit and a serving of skim yogurt equals about 260 calories. A lunch of 2 cups of spinach, 1 cup of sliced red pepper, a grilled chicken breast and 2 tsp. of balsamic vinaigrette adds up to 280 calories. For dinner, half a fillet of baked salmon, 1/2 cup of navy beans and 1 cup of broccoli equals 465 calories. When combined with an apple and 1/2 oz. of walnuts, the caloric intake for this series of meals equals 1,150. Whatever your intake goal, it is crucial to plan ahead and to eat three meals a day, plus a snack. Skipping meals will lead to hunger and overeating.

• 3

  Reduce sodium and starchy foods. This will lead to a reduction of fluid retention, potentially resulting in an initial weight loss of up to 5 lbs. Although whole-grain carbohydrates are part of a balanced diet, they should be limited. When you are hungry for a snack, opt for vegetables, fruits, nuts or dairy products, such as yogurt.

• 4

  Drink six to eight glasses of water every day. Eliminate soda, juice and other sugary drinks from your diet. Water will increase your sense of fullness, making you less hungry. Drink at least one glass of water before sitting down to a meal.

• 5

  Eat slowly. According to a University of Rhode Island study, reports LiveScience, slow eating has been shown to reduce calorie intake, stave off post-meal hunger and increase the enjoyment of food. Techniques for slowing down consumption include putting down your utensils between bites and habitually setting aside at least half an hour for meals.