In 2016, the global number of people who were classed as obese overtook the number who are considered underweight.
The health impacts of obesity are clear and highly concerning. Even being moderately overweight can lead to serious issues.
The good news is that it is possible to lose weight through a combination of diet and exercise.
Read on as we take a look at how to create a diet plan for weight loss.
Creating a Diet Plan That Works for You
One of the most important considerations when creating a diet plan is that it needs to be a plan that fits with your lifestyle.
Your plan should be in line with your food preferences, your daily schedule, your commitments, and more. There’s no point in planning a diet that’s packed with foods you can’t stand. You’re never going to be able to stick to it.
Be realistic and remember that almost any plan that reduces calorie intake can lead to weight loss if you stick to it.
Track Your Calories
In order to reduce calories, you need to know how many you’re consuming.
If you want to lose weight, you need to consume fewer calories than you’re burning. Your body will then use some of your fat reserves, which means that you lose weight.
There are two ways to do this; increase the calories you burn (exercise) or reduce the calories you take in (dieting). For the best results, you should combine the two.
By tracking your calories, both consumed and burned, you can ensure that you’re consuming fewer calories than you’re burning.
Make Sure You’re Meeting Your Nutritional Requirements
One vital part of any diet is ensuring that you get all the nutrients that your body needs.
Just because you’re cutting back on calories doesn’t mean your body doesn’t still require the right nutrients to keep it healthy. If you’re unsure exactly what your body requires, you should consider trying online nutrition coach services.
Ensure You Have a Balanced Diet
There are many fad diets that focus on eating one particular type of food such as protein, but these usually do not provide you with the balanced diet that your body needs.
Your food plan should include a mix of fruits and vegetables, starchy foods, fats, and protein.
Diet planning should always focus on maintaining a healthy diet rather than going for the quickest weight loss possible.
Plan Out Meals and Snacks
Keeping control of calories doesn’t just happen by magic. You need a clear meal plan so that you know exactly what you’re going to eat, and when.
Think about how you normally eat; if you prefer three main meals a day, then grazing throughout the day probably isn’t going to work for you.
You also need to plan for any healthy snacks and when you’re going to have them. Remember that everything you eat is going to count towards your calorie total.
Know What to Do When Eating Out
You’re not going to be able to plan for every meal. There may be times when you find that circumstances require you to eat away from home.
You need to have a plan for what you will do in these situations. It’s still possible to eat healthy, low-calorie meals even when you’re not at home, and if you do go over your calorie goal on a certain day, it’s not the end of the world.
As long as you’re sticking to your diet plan most days, then you should still see results.
Diet Alone Is Not Enough
As we mentioned earlier, in order to lose weight you need to burn more calories than you take in.
Dieting can help to reduce your calorie intake, but dieting alone may not be enough to yield significant weight loss results. Combining diet and exercise can improve your results significantly.
Not only does this combination mean that you’ll be increasing your chances of losing weight, but it also means you get to unlock all of the many benefits that exercise can offer.
If you’re struggling to stick to your calorie goals, increasing the amount of exercise you do can help to make up the deficit.
Track Your Progress and Revise
The best way to tell how well your diet plan is going is by tracking your progress.
Since your goal is weight loss, keeping track of your weight is the most effective way to measure results. It can also be a huge motivational boost if you see your weight continuing to fall.
If you’re not getting the results you want, then you may need to revise your diet plan. Keep tweaking until you find a plan that gives you the goals you’re aiming for without being too difficult to stick to.
Dieting can be tough. You may have to deny yourself some of the foods that you love or at least reduce their intake. The health benefits can be significant, however.
While improved health is its own reward, sometimes we all need a little boost. Rewarding yourself for reaching milestones is a great way to keep your diet on track.
These don’t have to be food-based rewards, either. It could be something like a visit to the movies or a new item of clothing. Anything that is a way of saying thank you to yourself for sticking with your efforts to get more healthy.
Are You Ready to Create a Diet Plan for Weight Loss?
If you’re ready to create a diet plan for weight loss, then we hope that this article has given you some food for thought.
The most important thing is to ensure that your diet is planned in a way that is healthy and balanced and meets all your nutritional needs. It also needs to be realistic and designed to fit your lifestyle.
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