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Diet Plan for Weight Reduction

The ideal diet plan for weight reduction involves consuming less calories per day than you burn. The concept is simple, but the implementation of it is a little more complicated. The logical notion of fewer calories in and more calories out implies that any old calories will do. While that is true, it is not necessarily healthy. It takes more planning to create a healthy weight loss strategy.

  1. Calories

    • Calories are the scientific measurement of energy needed to produce one pound of weight. Note that 3500 calories equals 1 lb. For basic physical needs, no one should ever consume less than 1200 calories per day. Eating less, ironically, does not necessarily mean you will lose weight faster. If you eat less than your body requires for proper nutrition, it will go into starvation mode and attempt to hold on to each molecule of fat for as long as possible. While you will eventually lose weight even when starving, you will lose condition faster, too.

    BMR

    • Find your BMR (basal metabolic rate). This is the number of calories that your body burns on a daily basis just by living. That means even if you spent the entire day in bed you would consume those calories just by existing. The formulas for BMR are different for men and for women.

      Plan on consuming at least 500 calories less than the amount you come up with in your BMR calculations so long as this amount will not drop your intake below 1200 calories per day. This will allow you to burn at least 3500 calories more per week than you consume resulting in the loss of one pound per week. The more you exercise you do, including regular daily activities, the more calories you will burn.

    Nutrients

    • While regulating the number of calories you consume, careful planning of a weight loss diet requires nutritional consideration as well. Do not waste the few calories you have on empty foods. Sugars, simple carbohydrates and foods high in fat content should be avoided. Do not go to extremes on either end, though. Some fat is necessary for the body to function. Carbohydrates are also important. Learn the difference between good and bad carbs. Good carbohydrates are found in green vegetables and fruits. These carbohydrates release sugars into the system slowly so that they provide a long burn effect and promote a healthy metabolism. Bad carbohydrates include foods high in simple sugars that are quickly released into the system producing high energy for a short period of time followed by a fast "crash." These crashes create cravings for more sugar and feelings of lethargy.

    Water

    • Water is one of the most important elements of a good diet. It helps promote a full feeling so that you are less likely to overeat. Water also flushes impurities out of the system. When you don't drink enough water the body is tricked into survival mode and tries to hold onto water causing bloating. Drinking large amounts of water allows the body to release fluids from the system and avoid water retention.

    Portion Control

    • Do not be fooled by oversized portions. Measure and weigh foods to be sure that you are eating the appropriate amounts to stay within your caloric requirements.

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