Janet J
Whether you are trying to lose 10 pounds or 50 pounds, similar rules decide how much weight you lose and how fast. Following a simple diet plan for weight loss and diet tips and practicing them can help in weight reduction without any special diet plan, weight loss regimen, medicines, and fitness books.
Our body weight is dependent on the amount of food and the amount of energy we use in daily activities. Energy is calculated in calories. Metabolism is defined as the total of all chemical processes within the body that sustain life. Your basic metabolic rate is the calories you require for your body to function.
Diet Plan for Weight Loss
If your weight remains constant, this is probably a sign which shows that you are having the exact amount of calories that you regularly burn. If you are gaining weight slowly over time, it is possible that your intake of calories is more than the number of calories you burn through your regular activities.
Every one of us controls the amount of food we eat every day, so the number of calories we intake is something which we can control. To a major extent, we can control our output energy or the total calories we burn every day. The number of calories we burn every day depends on the following:
Basal metabolic rate (BMR), the number of calories we use per hour by living and maintaining the functions of the body.
How much physical activity we do.
Work habits and lifestyle both determine the number of calories we need to consume daily.
Someone who is involved in heavy physical work will naturally burn extra calories in a day compared to those who do a desk job.
Those who do not do any physical activity, workouts, can raise the number of total burned calories.
As a rough figure, an average woman aged between 31 to 50 years who lives a sedentary lifestyle requires nearly 18,000 calories every day to maintain her normal weight.
On the contrary, a man who is of the same age needs nearly 2,200 calories. Engaging in physical activity needs nearly 200 extra calories every day.
More stressful exercise programs, like those that focus on cardio, can burn even more calories.
Here are some ways to lose weight that include healthy eating, low carb diet, and that aims to :
Reduce the appetite
Helps in fast weight loss
Improve your metabolic rate
Reduce intake of refined carbs
One way to reduce weight fast is to cut back on starches and sugars, and carbohydrates. This could be with a low-carb eating plan or by lessening refined carbs and replacing them with whole grains.
When you do that, your hunger levels fall down and you end up consuming few calories. With a low carb diet plan, you will utilize burning stored fat for energy instead of carbohydrates.
If you choose to eat more complex carbohydrates like whole grains along with a calorie deficit, then you will benefit from high fiber and digest the foods slowly. This makes them more filling and keeps you satisfied for a long time.
Every meal of yours should include:
1. A protein source
2. Fat source
3. Vegetables
4. A small part of complex carbohydrates, like whole grains
Include healthy fats too in your diet plan for weight loss- Don’t be scared to eat fats. Your body still needs healthy fats no matter whatever diet plan for weight loss you choose. Avocado oil and olive oil are the best choices to include in your diet plan.
Other fats like coconut oil and butter should be used just in moderation because of their high saturated fat content.