To lose weight, you must burn more calories than you consume. No matter how much you exercise, reduced calories for you to succeed. Following a good diet is the key to success, but how to design your own diet plan low calorie? Here are 5 steps to customize your diet low calories personal plan.
1. Calculate your daily calorie intake to lose weight - Before starting a diet, you first need to know how many calories you need to lose weight. A good goal is 1-2 pounds per week without starving or crash dieting. Design your plan on healthy foods you love. Most women with sedentary lifestyles burn about 2000 calories per day, while the average man burns 2500 calories a day. To lose 1-2 pounds per week, you must reduce your daily calorie intake of 500 to 700 calories. Calorie intake for women range from 1200-1400 calories. Men should consume between 1600 and 1900 calories per day. This is a calorie reduction of 30% to 40% which will burn fat and lose weight without feeling deprived.
2. Enter the healthy foods you eat regularly - Given the role of the foods you like to eat, will have an easier time developing your diet plan. First let's talk about the foods that should be avoided or greatly reduced. Foods that link your blood sugar will cause your body to secrete excess insulin. Excess insulin makes it difficult for your body to burn fat. Insulin is needed to convert glucose into energy. Spike sugar foods tend to be sugary desserts, starchy foods such as white potatoes, white rice and white flour products such as bread, pasta and biscuits.
Instead of starchy foods, eat plenty of vegetables, especially leafy vegetables that are low in sugar and high in nutrients. Lean meat in combination with one or two vegetables is ideal. For lunch, you can add vegetables and lean meat in a can of soup to a low-calorie, low-fat meals. Beans, whole grains, brown rice, nuts (limited to 1 part) are foods that you can add to your diet. Avoid high-sugar fruits like bananas and watermelon and stick to lower sugar fruits such as oranges, tangerines, strawberries and kiwi.
3. Write down five small meals a day After reviewing your list of healthy foods that you are now ready to write your diet plan consisting of five small meals a day. Place the food that you noted in the previous step in an easy to follow diet plan. Keep your diet simple plan with foods that are easy to prepare. Tupperware used to store foods that will work. Planning is the key to successful weight loss. Organize your diet plan on paper for each day of the week. Start with breakfast, then a snack a few hours later. Include lunch with a snack at midday and after dinner. Now you have five small meals.
4. Buy a calorie counter need -'ll inexpensive to know the caloric value of the food you put on your meal plan so you can stay within your calorie limit. A calorie counter book will help you to connect a caloric value next to each food that you chose in your meal plan.
5. Review your sensitivity Plan - Your plan should include five small meals a day with each meal having a caloric value. Now ask yourself, can you live with that and this plan will be easy for you to follow. Most of the preparation should be at home where you can put some of your meals in a Tupperware container to take to work for convenience.
You just design your own personal diet. A plan that includes foods you like on a schedule that is familiar. If you followed all five steps, your plan will be within your calorie limit and responsive to go. Most people fail in the diet because they do not have a plan. Always make corrections to your plan to make it better. The more you learn about yourself and your eating habits, the better you can improve your plan.
Dan Burley is editor and author of [http://www.DietForum.com] and has written hundreds of articles on weight loss and nutrition on the Internet. Dan is a fitness guru and nutritionist who has spent his life keeping fit and the fight against overweight. When I analyze the problems of overweight and overeating heart because I am prone to overeating and obesity. See my calorie diet plan shows 1200
1. Calculate your daily calorie intake to lose weight - Before starting a diet, you first need to know how many calories you need to lose weight. A good goal is 1-2 pounds per week without starving or crash dieting. Design your plan on healthy foods you love. Most women with sedentary lifestyles burn about 2000 calories per day, while the average man burns 2500 calories a day. To lose 1-2 pounds per week, you must reduce your daily calorie intake of 500 to 700 calories. Calorie intake for women range from 1200-1400 calories. Men should consume between 1600 and 1900 calories per day. This is a calorie reduction of 30% to 40% which will burn fat and lose weight without feeling deprived.
2. Enter the healthy foods you eat regularly - Given the role of the foods you like to eat, will have an easier time developing your diet plan. First let's talk about the foods that should be avoided or greatly reduced. Foods that link your blood sugar will cause your body to secrete excess insulin. Excess insulin makes it difficult for your body to burn fat. Insulin is needed to convert glucose into energy. Spike sugar foods tend to be sugary desserts, starchy foods such as white potatoes, white rice and white flour products such as bread, pasta and biscuits.
Instead of starchy foods, eat plenty of vegetables, especially leafy vegetables that are low in sugar and high in nutrients. Lean meat in combination with one or two vegetables is ideal. For lunch, you can add vegetables and lean meat in a can of soup to a low-calorie, low-fat meals. Beans, whole grains, brown rice, nuts (limited to 1 part) are foods that you can add to your diet. Avoid high-sugar fruits like bananas and watermelon and stick to lower sugar fruits such as oranges, tangerines, strawberries and kiwi.
3. Write down five small meals a day After reviewing your list of healthy foods that you are now ready to write your diet plan consisting of five small meals a day. Place the food that you noted in the previous step in an easy to follow diet plan. Keep your diet simple plan with foods that are easy to prepare. Tupperware used to store foods that will work. Planning is the key to successful weight loss. Organize your diet plan on paper for each day of the week. Start with breakfast, then a snack a few hours later. Include lunch with a snack at midday and after dinner. Now you have five small meals.
4. Buy a calorie counter need -'ll inexpensive to know the caloric value of the food you put on your meal plan so you can stay within your calorie limit. A calorie counter book will help you to connect a caloric value next to each food that you chose in your meal plan.
5. Review your sensitivity Plan - Your plan should include five small meals a day with each meal having a caloric value. Now ask yourself, can you live with that and this plan will be easy for you to follow. Most of the preparation should be at home where you can put some of your meals in a Tupperware container to take to work for convenience.
You just design your own personal diet. A plan that includes foods you like on a schedule that is familiar. If you followed all five steps, your plan will be within your calorie limit and responsive to go. Most people fail in the diet because they do not have a plan. Always make corrections to your plan to make it better. The more you learn about yourself and your eating habits, the better you can improve your plan.
Dan Burley is editor and author of [http://www.DietForum.com] and has written hundreds of articles on weight loss and nutrition on the Internet. Dan is a fitness guru and nutritionist who has spent his life keeping fit and the fight against overweight. When I analyze the problems of overweight and overeating heart because I am prone to overeating and obesity. See my calorie diet plan shows 1200
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