Do you want to know how to make a weight loss plan in 5 steps? Here is the easiest and most accurate way to make your own weight loss plan.
Basically, you have to do two things: reducing calories, burning more calories. But you need a plan for that. Let’s make a plan step by step.
1. Calculate Your Basal Metabolic Rate
Calculate your BMR@rest by your gender, age, weight, height, activity and percentage of body fat. For example, if your basal metabolic rate is 1500 calories per day, start consuming from 2000 calories(+500) per day and then slowly reduce to 1500 calories. But don’t reduce to 1500 calories suddenly and don’t consume under 1500 calories. Because you don’t want to lose your muscles too much.
2. Calculate Your Macronutrients
Decide which one is your choice: Low carb or high carb diet. We recommend the low carb diet, but you can choose the high carb diet too. Let’s say that you choose the low carb diet. The low carb diet provides %40 protein, %40 fat, and %20 carbohydrates. For example, 1500 calories provide 150g protein, 67g fats, and 75g carbohydrates.
3. Prepare a Meal Plan
You calculated your basal metabolic rate and macronutrients. Now it’s time to prepare a meal plan. The most important rule is that your meals have to be healthy. And remember, everything starts in the kitchen. Well, how many meals a day is best? Actually, it depends on you. If you can stay hungry for a long time, you can eat 2-3 meals a day. But if you can’t, you can eat 5-6 small meals a day. If you’re asking what we recommend, it’s 2-3 meals. But even if you eat 2-3 meals a day, eat an apple or a banana when you feel so hungry. Because if your blood sugar will be too low, you could break your diet. That’s not what we want. If you don’t give up, you’ll be successful in anything. So don’t give up.
4. Take Advantage of Foods That Help Burn Fat
Add some foods that help burn fat to your meal plan.
5. Burn More Calories
Choose anything that helps burn more calories: jogging, running, elliptical training, jump rope etc. But be patient always. Take your time. One step at a time. Remember, beginning is always the hardest part. And beginning is half done.