Are you tired of dieting? Do you find shedding those extra kilos to be a herculean task? Well, you are not alone! Losing weight is a struggle, but isn’t there a way of making it simple and easy?
If you are still wondering with the question, then worry no more, because there is one super-cool way of making the process of weight loss much easier! It is by designing your own diet!
There are many side effects of those fad diets promoted by celebrities. Not that they aren’t effective, but they might not work for you. This is why you need to plan your own diet, customize it, as no one rule will work on everybody. Want to know more about creating your own diet plan? Then this post is a must-read for you!
To make your own diet plan, you first need to understand what is healthy eating. Losing weight is not about starving or ceasing eating. It is more about consuming what is healthy for you in moderation. Here is what you need to do to plan your diet (1).
Calculate your BMI (body mass index). BMI is the ratio of your height to weight. Ideal BMI value should range between 19 and 25. If it is below 19, you are underweight. If it is above 25, you are overweight. Note down your current BMI and also the BMI value you want to achieve. Do not start planning your diet without noting down the two BMI numbers (2).
In the second step, understand your activity level. Your daily activity decides how much calories you burn. If you commute a lot by foot, you are bound to burn more calories than somebody who commutes by a vehicle. To determine how your daily activities burn your calories, calculate BMR (Basal Metabolic Rate). BMR tells you of the rate at which your body cuts down calories. Browse the web to find websites to help you calculate BMR (3).
Now, start planning your diet.
Use fresh ingredients in your breakfast, lunch and dinner. Say a big no to packaged food. Most packaged food has preservatives that may help you get the taste of the food but not its nutrients. In the long term, this kind of food only affects your health adversely.
Whatever food you consume, ensure to calculate the calories present in it. You can do this by either using mobile apps like ‘Noom’ or calorie counter websites, or even a simple calorie counting journal. Make sure that the number of calories you consume is lower than BMR, plus a few more hundreds of calories. The extra few hundred is for activities you indulge in. For example, if you burn 2000 calories, then your diet should ideally contain 1500 calories.
To select what should be part of your diet, you must consider all the important food groups so that you are supplied with all the necessary nutrients required by your body. Important food groups include: proteins, natural carbohydrates, fruits, natural fat and vegetables.
To give you a rough idea of what should go on your plate; take 1500 to 2000 calories, 35 grams of roughage, 150 grams of protein, and 150 grams of carbohydrates. (4).
Your customized diet is now ready!
Follow your custom made special diet and observe how it affects your body. Of course, you are what you eat, right? Now that you know how to create your own diet plan, let us know if you’ll give this a try. We hope this post helps you deal with your weight loss issues and gives you a healthier and happier life! Don’t forget to share your experiences with us! Leave a comment below.