Creating a weight loss menu is easier said than done. Most doctors and professionals make it look easy but in fact it’s quite difficult if you don’t have someone to guide you.
In today’s lesson we will look at how you can find how many calories your body needs and how to create a menu that helps you to lose weight.
Calculating the number of calories
1. Write down every source of calories
This is a task you must complete in one week. Take a small notebook and write down everything that you eat. You must include everything, not just simply meals. That means that you must include things like drinks, additives, snacks, sugar and salt as well as bites or nibbles of different foods throught the day.
This is the first step, so you don’t need to think about changing your habits yet. This stept has the purpose of examining the food that you eat, in a period of one week.
2. Calculate your average daily calorie intake.
You need to calculate the number of calories for each thing that you have entered into the notebook over the last week. You must use a calorie look-up tool to do this. I recommend using the one from www.nutririon.gov.
Now you need to calculate the average. Sum up all the calories together and divide them by 7. The result is your average daily calorie intake.
3. Calculate the calorie deficit.
In order to reach your weight loss goal and to have a good weight loss menu, you need to calculate the calorie deficit. This is the most important factor in order for you to succed. It provides you with the calorie range you must you must stay within each day.
Keep in mind that 3500 calories equal one pound. So you need to create a deficit in calorie consumption, through exercise or through diet. You must do this for each week.
Let me give you an example. If your average calorie intake is 3000 calories a day than you will need to create a weight loss menu that will cut your calorie intake by approximatively 500 calories / day. This means you have created a menu that allows you to lose one pound a week ( 500 calories x 7 days = 3500 calories = 1 pound )
Please consider that caloric needs will differ from person to person. This is caused by the fact that we are different persons with different lifestyles, different jobs and different activity levels. A person who is more active will ned to consume more calories than someone who is relatively sedentary.
Based on your calorie deficit number, you will need to start to plan your menu by establishing the number of calories you will consume each day.
Next, you will need to research the food that you would like to include in your weight loss menu. This is not as difficult as it sound. You should inclcude your personal prefernces but also you should look at your nutritional requirements and your daily calorie intake limite that you have set for yourself.
Adequate nutrition is important. When you reduce the number of calories, it’s important that include at least some carbohydrates, fast and some proteins. Also, you will need to include a variety of vitamins and nutrients. Don’t worry because most meals contains nutrients.
I repeat, you should take into account your personal preferences. Choose food that you actually enjoy eating. This is really important because eating food that you don’t like won’t motivate you to stick to your weight loss menu.
Organize your notebook. Create a menu for two weeks. You should include breakfast, lunch and dinner. Also include snacks and any drinks that contain calories.
You must check that you include a variety of foods. Try new recepies, be creative. You should be creating a meal that you enjoy, not one that is boring.
Finaly, verify your weight after the first two weeks. If you did everything exactly than you should expect to have lost at least 2 or 3 pounds.