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Weekly Weight Loss Eating Plan

The key to losing weight is simply to eat fewer calories than you burn. To make up for the extra energy your body needs, it burns fat and you lose weight. However, to make sure your weight loss is safe and effective, you need to understand your personal caloric needs, and know what foods will keep you full while nourishing your body.

  1. Understanding Calories

    • For your weight loss to be mostly fat, and to give you the best chance of maintaining a lower weight, you should aim to lose 1 to 2 pounds per week. A pound of fat is equal to 3,500 calories, so to lose 1 pound of fat each week, you should aim for a 500-calorie deficit every day. This means if you burn 2,000 calories in a day, you should eat 1,500. Online calculators can give you a good idea of the calories you burn based on your height, weight, and activity level. Once you know this number, subtract 500 to get your goal for daily caloric intake. Be sure to eat at least 1,200 calories per day; eating any less will shock your metabolism into starvation mode, which will only hinder your weight-loss efforts.

    Foods to Include

    • Cutting calories doesn't have to mean going hungry. By including more foods that are high in fiber and protein but lower in calories, you will feel full and satisfied without exceeding your calorie goals. Fruits and vegetables are both great choices. Fruit makes a great snack because its natural sugars give an immediate blood sugar boost. while the fiber keeps you feeling full. Vegetables add nutrients and fiber to any meal or snack for very few calories. Focus on lean protein for your meals: skinless chicken, small portions of lean beef and fish will all satisfy your hunger and keep you full for fewer calories than their fatty counterparts.

    Foods to Avoid

    • Processed foods high in fat or sugar should be eaten very rarely, as these foods take up a large portion of your daily calories but won't leave you feeling satisfied for long. Instead of sugary, processed cereals try a lower-calorie option made from whole grains, or try creamy non-fat Greek yogurt with fruit or honey instead of ice cream. After a few weeks your cravings for fatty, sugary foods will subside and your body will learn to crave healthier options. In the meantime, healthy alternatives will satisfy your craving for a fraction of the calories.

    Meal Planning and Your Schedule

    • Eating smaller meals more frequently will keep your metabolism up and your hunger at bay, but be mindful of the portions you consume to ensure you're not eating more calories than you think. Keep measuring cups around to get an idea of correct portions until you're familiar enough to eyeball them, and keep a running tally of the calories you have eaten. Stop eating about three hours before you go to bed. Your body doesn't have time to burn any late-night calories and instead stores them as fat while you sleep.

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