Learn to create weight loss meal plan by your own
To lose weight we need to learn to create weight loss meal plan, as the meal plan will be different from individual to individual.
One of the biggest problems in today’s date is the problem of weight gain, as obesity is the one the biggest problems faced by today’s generation.
But the thing is how to lose weight? Friends losing weight and becoming fit all again is the desire of almost all the obese people.
For losing weight you need to take care of two things which are as follows:
- Diet-create weight loss meal plan
- Exercise- Involve yourself in regular physical activity
Some people consider doing physical exercises is the prime reason behind losing weight, so what they do is they only concentrate on hitting gym and exercising.
And they neglect the prime aspect of losing weight, that is to create weight loss meal plan, friends whether you go for weight loss or weight gain diet plays a pivotal role in it.
But now the question arises what to eat in the diet so that we can get our desired results?
As we can’t take any of the diets for weight loss, for that we need to create weight loss meal plan that will be helping you to achieve your goal of weight loss.
And the thing is, to create weight loss meal plan can be made only by the person who is having good knowledge in the field of nutrition. And going to them can be a costly affair too.
But after reading my article I am sure you will be able to create weight loss meal plan, and with that, you can surely work on your goals.
Here are the few steps to follow, and after that you will be able to create weight loss meal plan and choose your own diet:
Set your goal-
Firstly you need to set your desired goal, like what do you want to achieve? Like losing 2 kg in a month’s time or maybe toning up the muscle.
So, the goal should be very clear in your mind before planning to create weight loss meal plan.
Also try to set some of the realistic goals, by realistic I mean the goals which are possible and you can easily afford it too (as some time these can be a costly affair).
Sometimes people get carried away and they set up such goals which are not at all possible, so my advice is first to look at you, second also at your pocket before setting up any goal and last is to create a weight loss meal plan.
Know your BMR to create weight loss meal plan-
BMR is also known as basal metabolic rate, this is the number of calories you need so that your body can function.
So, knowing your BMR should be the second step after you have set up your weight loss goal, and if you know your BMR, you can determine how to reduce your calorie intake and also how many calories you need to reduce for weight loss and to create a weight loss meal plan.
BMR is also an estimate of the calories you would burn hypothetically if you were at rest for a whole day.
BMR is the value that tells us the minimum amount of energy which is needed to keep your body functioning.
As knowing your BMR will enable you to know how many calories you need to burn for weight loss? And also the calorie you need to cut it down to create weight loss meal plan.
Know how to calculate the BMR of your body, the BMR can be calculated nowadays with the help of some available softwares.
But, you can also calculate the BMR of your body through mathematical formulas, the BMR of both men and women has to be calculated separately which are shown below:
Metric BMR formula-
Women-655 + (9.6 * your weight in kg) + (1.8 * your height in cm) – (4.7 * your age in years)
Men- 66 + (13.7* your weight in kg) + (5 * your height in cm) – (6.8 * your age in years)
English BMR formula-
Women- 655 + (4.35 * your weight in pounds) + (4.7* your height in inches) – (4.7* your age in years)
Men- 66 + (6.23 * your weight in pounds) + (12.7* your height in inches) – (6.8* age in years)
The above-mentioned equations can help you to find your BMR after filling your height, weight, age, and gender in it.
Evaluate the level of activity you perform-
After you have calculated your respective BMR now the third thing you need to do is, to be honest with yourself.
Here, you are your own judge and you need to evaluate the daily activity you do and if you are not honest now, then no need to go to the next step.
Now, as you are reading this so try to be honest. As here you need to tell how active you are on the terms of activity you do on weekly basis.
- If you are sedentary and do not indulge in any kind of physical activity then multiply your BMR by 1.2.
- If you exercise and indulge yourself in physical activities like 1-3 times per week then multiply your BMR by 1.375.
- If you exercise 5-6 days per week then multiply your BMR by 1.725.
- And if you exercise all 7 days per week then multiply your BMR by 1.9.
Let’s have an example on calculating BMR, till now:
Suppose, Vicky (A hypothetical character helping me to make you understand the whole process) is a 21-year-old male having a height 161 cm and weight 76 kg, and he indulges himself in 3 days per week of physical activity then his calorie need will be as follows:
So, by the above-mentioned formula, the BMR of Vicky will be 1769.4 kCal.
And, BMR(1769.4 kCAL) * Activity Factor(1.375, as he works 3 days per week) = 2432.925kCAl/ day.
This means that a person needs to consume 2432.925 kcal per day in his diet, just to maintain their current body mass and also according to the activity he does.
So, in order to create weight loss meal plan, the number of calories has to be reduced from the daily diet of Vicky.
Cutting down the calories from the diet-
After knowing the amount of calorie you daily require carrying out your activities per week, so now you need to cut down some of the sources calories.
And because of that, your body goes into a condition known as calorie deficit, as the body is forced to find an alternative source of fuel.
Basically, a calorie deficit is a deficit of energy and one of the effective ways to lose weight and it is important to create weight loss meal plan.
Here, we will not only cut down the sources of calories but we will also plan some of the required physical activities to lose weight fast.
And here our main aim will be to use the stored fat of your body to be used as the primary source of fuel to run your body.
As here we will reduce the calories intake to below maintenance level, and because of that, the body will not get an appropriate amount of energy from its regular source.
So, it will target the stored fat of your body as the prime source of fuel and automatically the fats will burn and you will lose weight.
Now the question is how much reduction of calories to be done? As we have already calculated the number of calories we require carrying our activity.
So, in the case of Vicky, if he needs to lose weight fast then he has to reduce 3500 kcal per week.
And per day he has to reduce 500kCal from the intake of 2432.925 kcal per day, means his diet will be only of 2432.925-500 = 1932.925 kcal.
So, if Vicky will consume 1932.925 kCal per day then he will lose 4 pounds of weight in a months time which is quite effective.
Guys, to create weight loss meal plan is totally mathematical, as you can see the numbers plays a very important role in losing weight of an individual.
Know your MACROS-
Friends the story doesn’t end here, as now you know that Vicky has to consume 1932.925 kCal to reduce 4 pounds in a month.
Now, the question is what Vicky is going to eat under that 1932.925 kcal to lose weight, as he can’t eat everything he likes to eat he has to create weight loss meal plan.
So, now there will be a proper breakdown of the foods that he will eat under those 1932.325 calories.
As, I will divide these calories into 3 macronutrients i.e. Protein, Carbs and Fat, now you must be thinking why I have added fat as we want to lose weight?
For your kind information all the three macronutrients are equally important for weight loss so create weight loss meal plan but what matters the most is the quantity of consumption.
And as the first law of thermodynamics state, a calorie is a calorie irrespective of source it comes from.
So, according to Rubner and Atwater:
- 1 gram of protein= 4.1 calories
- 1 grams of carbohydrate= 4.1 calories
- 1 grams of fat= 9.3 calories
So, we go for the approx values that are 4 cal/ gram of protein, 4 cal/ gram of carbs and 9 cal/per gram of fat.
Now, how much of these three macronutrients we need to take lets find out below:
It is recommended that to lose weight you need to add around 0.8 -1.5 grams of proteins per pounds of body weight.
|Criteria||Recommended protein (Grams)|
|If an average male/female does not work out||0.5-0.7|
|If an average male/female doing some workout(trying to lose fat or build some muscle)||0.8-1.0|
|If an average healthy female has the goal to get toned and make muscles||1.0-1.2|
|If an average healthy male has the goals to get toned and make muscles||1.0-1.5|
Example- as Vicky is 76 kg of weight so he will be 167 pounds, and if he needs to build some serious muscles then the amount of protein he needs to consume per day is:
So, through protein, the total calorie consumed is 250 * 4=1000 calories.
As, 1 grams of protein= 4 calories.
So, Vicky has to eat 250 grams of protein daily to lose weight and also to become muscular.
Now, some of the high sources of protein are as follows:
- Whey protein
- Whole eggs
- Pea protein
It is recommended that to lose weight you need to add around 0.25-0.45 grams of fats per pounds of body weight.
|Criteria||Recommended protein (Grams)|
|An average male/female should this range for fat loss and considered to be idle.
And results are considerably fast
|An average male/female looking to shred at reasonable rate without going to low in diet||0.30-0.40|
|It is recommended to start with this level and then reduce the intake of fat for both women and men.||0.40-0.45|
Example- as Vicky is 76 kg of weight so he will be 167 pounds, and if he needs to lose some serious weight then the amount of fat he needs to consume per day is:
So, through fat the total calorie consumed is :
75.15 * 9=676.35 calorie
As 1 gram of fat = 9 calories
So, Vicky has to eat 75.15 grams of fat, as this is the maximum limit of fat consumption for Vicky on daily basis.
Now, some of the good sources of fat are as follows:
- Olive oil
- Chia seeds
- Coconut oil
- Almond oil
- Fish oil
- Raw almonds
- Sunflower oil
Now the story of carbs is a bit different as the consumption of carbs runs on the principles of leftovers.
As the calories which are left have to be fulfilled by carbs after protein and fats have occupied their space so create weight loss meal plan for weight loss.
This can be calculated by subtracting the total number of fats and protein you have consumed from your daily calorie required.
Example- the daily calories required by Vicky was = 1932.925 kCal
And number of calories of protein he consumed= 1000 calories
Number of calories through fat he consumed= 676.35 calories
So, the number of cabs that he will be consuming is :
1932.925-1676.35 = 256.575
So, Vicky will be consuming 256.275 calories of carbs in his diet if he wants to lose weight.
Means he will be consuming 256.275/4=64 grams of carbs in his diet.
Hence, some of the good sources of carbs are as follows:
- Sweet potatoes
- Brown rice
- White rice
- Whole wheat bread
Friends, Vicky was just an example of showing you how you can calculate and create weight loss meal plan by your own.
Hope, by reading my article you will get ideas about how to create weight loss meal plan and also some of the best foods to eat for weight loss and you will surely succeed in your weight loss endeavor.
Hence, for more updates on weight loss issues always visit HealthLove.In