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
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Diet Plan for Weight Reduction
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