Diet Plan for Weight Reduction

The ideal diet plan for weight reduction involves consuming fewer calories per day than you burn. The concept is simple, but the application of it is a little more complicated. The logical notion of fewer calories and the more calories out implies that any age calories will do. While this is true, it is not necessarily healthy. More planning is needed to create a healthy weight loss strategy.

Calories

Calories are the scientific measurement of the energy needed to produce one pound of weight. Keep in mind that 3500 calories equals 1 pound for basic physical needs, no one should consume less than 1200 calories per day. Eating less, ironically, does not necessarily mean that you will lose weight faster. If you eat less than your body needs for proper nutrition, I will go into starvation mode and attempt to cling to each fat molecule for as long as possible. While you are very likely to lose weight even when you starve, you will lose the condition faster, too.

BMR

Find your BMR (Basal Metabolic Rate). This is the number of calories your body burns daily just by living. That means even if you spent all day in bed you would consume the calories simply by existing. The BMR formulas are different for men and for women.

Plan the consumption of at least 500 calories less than the amount that goes up with BMR calculations, provided that this amount will not fall below the 1200 calorie intake per day. This will allow you to burn at least 3500 more calories per week than you consume resulting in the loss of one pound per week. The more exercise you do, including the usual daily activities, the more calories you burn.

Nutrients

While regulating the amount of calories you consume, careful planning of a weight loss diet requires nutritional consideration as well. Do not waste the few calories you have on empty foods. Sugars, simple carbohydrates and foods high in fat content should be avoided. Do not go to extremes at either end, though. A little fat is needed for the body to work. Carbohydrates are also important. Learn the difference between good and bad carbs. Good carbohydrates are found in green vegetables and fruits. These carbohydrates release sugars into the system slowly, so that they provide a long burn effect and promote a healthy metabolism. Bad carbohydrates include foods rich in simple sugars that are quickly released into the high energy production system for a short period of time followed by a rapid "crash." These shocks create cravings for sugar and more feelings of lethargy.

Water

Water is one of the most important elements of a good diet. It helps promote a feeling of satiety so you are less likely to overeat. Water also removes impurities out of the system. When you do not drink enough water the body is tricked into survival mode and tries to contain water that causes swelling. Drinking large amounts of water allows the body to release system fluids and prevent water retention.

Also check Howto Use Water to Lose Weight 

Portion control

Do not be fooled by large portions. Measure and weigh foods to ensure that you are eating the proper amounts to stay within your calorie needs.