The basic approach to any weight loss meal plan is to select the foods carefully so that you do not consume more calories than you can burn off in a given day. Starving yourself will not solve the problem or help you lose weight because the body tends to save more fat if it detects that you are entering a state of starvation. You need to change things and follow a few guidelines to lose weight while staying lean and strong. Here are some tips.
Knowing Your Body
7 Days Weight Loss
The weight loss meal plan should be created based on your specific body type, daily routine, physical condition and abilities and needs. The body has an innate tendency to survive, so if you eat too few calories, the body will save fat for self-preservation. Leptin is a hormone in the body that triggers fat and weight loss. Leptin levels need to stay normal or high for the body to continuously burn fat. If leptin levels are low, in the case of strict dieting or long term fasting, the body will store fat and burn muscle instead. It's important to choose healthy foods for your weight loss meal plan that will meet the caloric requirements, as well as fill in the needed amount of protein, fat and carbohydrates.
To start the weight loss meal plan, calculate your basal metabolic rate and daily caloric requirement. There are special calculators online that will show you these figures. To lose weight, you can begin with a caloric deficit of 500 from the results of your daily caloric requirement. For example, if your daily caloric requirement is 2000 calories, the weight loss meal plan should total 1500 calories a day only. Counting your calories is the right scientific and methodological approach to burn fat the right way.
Plan the Meals
How many meals can you afford to eat each day? Consider your daily job or activities then divide the meals accordingly. For your planned intake of 1500 calories per day, you can choose to eat three meals, each consisting of 500 calories or two meals, each with 750 calories and so on. The important thing is eating when you can and not skipping meals. It is even acceptable to have a weight loss meal plan consisting only of a single meal per day, provided you can stave off hunger and avoid cravings until your next meal.
Choosing the Items
Choose food items that you can continue to eat for the long term. Be realistic and feel free to add seasonings, flavors and other ingredients to improve the taste. Choose low-calorie and low-fat foods like chicken or fish, a lot of vegetables like broccoli, lettuce and spinach and fruits like apples, oranges and bananas. Stay away from visible fats and processed food and drinks as much as possible. Try to prepare the weight loss meal plan using natural foods instead of those that come in a can or bottle. Make the dietary changes a lifestyle and set long term goals. Change things as needed.Weight Loss Meal Plan: How to Begin