Dropping a few pounds in order to stay fit is always a great idea. Being in the zone of obesity or overweight is not good because it has adverse effects on you. This might lead to major health diseases and your entire health might be in danger. You might also want to lose weight in order to look good in a particular dress and stay healthy as well. If we talk about weight loss, there are a number of diet plans out there that can help you lose weight in a few days but trust me, they’re all temporary. You gain it all back in no time. Stop running after gimmicks and fad diets! Stop looking for shortcuts and medicines! Stop believing in false promises to harm yourself! Stop this instant! Consider food to be your fuel rather than your source of hunger. In order to have a great body, learning a few important weight loss rules is the key.
Caloric Deficit is the Key
First and foremost, you need to understand one thing is that it is all about calories. There is a particular amount of calories that every person needs to take in order to maintain their weight. On the other hand, if they wish to lose or gain weight, they need to stay in a deficit or surplus respectively. An average woman needs to take 2000 calories a day in order to maintain their weight but in order to lose one pound a week, they need to take 1500 calories a day. Similarly, an average man needs to take 2500 calories a day in order to maintain their weight but in order to lose one pound a week, they need to take 2000 calories a day. Are you thinking that’s really less food? No, it isn’t! If you are eating properly, nutritious food, rather than junks and high carbs, you tend to stay full throughout the day. You don’t feel hungry all the time and your calories are also consumed within limits. One thing you need to understand is that nothing is harmful if it’s taken within a specific limit. Craving for something chocolate? Try adjusting a small piece of it in your meal plan so you lose weight easily.
Wondering how you should measure your caloric intake? Here you go!
All you need to do is add a few relevant details and you’ll get the answer to your daily caloric intake.
1200 Calories Diet Plan
Now, since you’ve understood how this works, let’s talk about the diet plan. It is always suggested to go low-carbs because even though Carbohydrates provide you energy, tend to make you feel hungry throughout the day and make you crave for all the sweet and sugary stuff. Know why this happens? Carbs are not bad, in fact, they’re important for your body and your health and they provide you the necessary energy to run throughout the day but carbs don’t make you full which is why you are never able to track the amount of it that you’re taking in. Carbs are also in two forms, simple and complex, which is a wide topic to talk about. However, avoiding simple carbs like white bread, pasta, and taking complex ones like whole grains, quinoa, fruits, and veggies is healthier, will make you stay fuller and will not even promote weight gains.
How Meals Should Be Taken?
High-protein and Low-carb diets are the best diet plans to work with. If you keep working with this while you also stay in a caloric deficit, permanent and healthy weight loss would not be a problem. You’ll lose weight while your body would not be in any starvation mode and will take in all the possible nutrients that it needs. All you need to do is, eat in an organized manner. As the quote ‘Breakfast like a king, lunch like a prince and dinner like a pauper’ suggests, you need to have a heavy breakfast and the other two meals should be lighter comparatively. In the midst of all this, you need to figure out ways to combat your hunger pangs in healthier ways. Snacking is healthy if not done mindlessly. It is very important to snack between the meals but you need to make sure what you eat has more volume and fewer calories. A few examples are cucumber, watermelon, grapefruit and a lot of other things that have lesser calorie count but makes you full too!
But, before creating a diet plan, you need to monitor yourself too. Are you really hungry or is it just your boredom or thirst? Are you stress-eating? If these are a few reasons behind your hunger, you must first hydrate yourself. Drink water, make yourself busy, calm yourself down and see if you’re still hungry. If you’re not, you’re doing it just right!
Here’s an example of a diet plan that I’ve created to lose some pounds in a week’s time. You might want to make switches as per your choices, but don’t forget, no caloric surplus and no junks.
Suggested 1200-Calorie Diet Plan
· A small portion of any seasonal fruit
· 1 hardboiled egg
· One whole Wheat slice/ half a cup oatmeal
· 1 cup tea/coffee
· 2 cups of salad with lettuce, cucumber, carrots, tomatoes and 1 tbsp of your favorite salad dressing
· 1 chicken fillet
· 1 cup steamed Broccoli
· 1 chicken tikka
· Half cup of brown rice
Enjoy any two of these throughout the day
- 1 Apple
- 1 cup strawberries
- 2 cucumbers
- 1/4 ounce of walnuts
- 1ounce of low-fat cheese
- 1 cup of popcorn
- 1 cup grapefruit
- 1 orange
- 2 cups watermelon
Apart from that, you can create your own diet plan with variations and your own choices. Side by side, you also need to keep a check on your cholesterol, blood sugar and blood pressure monitors with the help of a health monitor. Do it with the help of these machines that you can get at home. Walk daily in order to keep yourself active. Just remember, nothing is harmful if taken in a limit and all that works for weight loss is the caloric deficit!