Truth be told, knowing how to create a weight loss diet plan can go a long way in helping you meet your weight loss goals.
We’re all human, which means that we all have the same basic characteristics, the same rough idea as a blueprint.
Despite this, we are all unique, with different facial features, different tastes in music and art, and different things we like to do.
Different Metabolism Rates Need Different Diet Plans
We also each have a different way of maintaining our ideal weight, and different ways to get there. While there are many one-size-fits-all approaches to weight loss on the market, no two people are going to react the same way to any given plan.
So we have to take a more detailed look at our individual metabolisms and tailor a plan that will work for you.
I’m not going to give you calculations and measurements. When faced with task of measuring, tracking, and calculating calories, macronutrients, and activities, most people who wish to lose excess weight will throw up their hands in frustration and quit, and I don’t want that to be you.
So we’re going to work within the guidelines of your basic activity levels. Since the majority of people looking to lose weight are either Sedentary or Moderately Active, those are the two groups we are going to focus on.
How to Create a Weight Loss Diet Plan Based on Activity Levels
A sedentary person would be someone who spends their day doing things like typical office work that involves a lot of sitting. You would fall into this category if you spend your leisure time enjoying television or other activities that don’t require vigorous or constant motion.
A moderately active person is one who spends the majority of their day standing or walking. Someone who works in a restaurant or shop would be in this category. Some individuals who work in offices can as well, if your leisure activities include sports or other very active hobbies.
A very active person is one who has a physically demanding job, such as a factory worker or professional sports player. These types of people have very specific dietary needs which are beyond the scope of this article.
If you fall into the sedentary category, you will need less food than you may be used to eating. Since your activity levels are lower, your body doesn’t require foods that are energy-dense.
So, fatty cuts of meat and heavy starchy foods should be avoided. A good rule of thumb for you would be 30% of your food being protein, such as eggs, fish, or chicken, 50% should be non-starchy vegetables such as broccoli, zucchini, or bell peppers.
The remaining 20% can be made up of fruits, starches, and added fats. Make sure to focus your food choices on natural sources and whole ingredients.
Remember that the more processed a food is, the more energy-dense it tends to be. It’s designed to be delicious, not to help you lose weight.
It’s also a good idea to add a little more activity in your day. Some walking, choosing the stairs, or short exercises during commercials can all help to increase your metabolism to burn off more fat.
It’s also a good idea to use a tracker such as MyFitnessPal. This kind of tool will help you keep track of the foods you eat each day, and will tell you when you reach your caloric limits.
If you fall into the moderately active category, you will have a little bit more wiggle-room in your food choices, since you have more of a chance to burn off the extra food.
You also have higher energy demands, since you have more physical tasks in your day. You’ll have an easier time with losing weight when you have plenty of energy to keep up with your life.
You should also avoid very fatty cuts of meat, but a little pork, beef, or chicken thighs can add variety without throwing you off track.
You also have a little more allowance to have starchy foods like potatoes and rice, but you should only have 1-2 fist sized servings per day. You’ll do better with 30% protein, 40% non-starchy vegetables, and 30% other foods, like starches, sweets, and added fats.
Also Read: Weight Loss Guide for Women
Track Your Success and Make Adjustments if You Need to
Remember to track your intake and compare it with your actual energy demands.
Reducing the overall amount of food you consume is the keystone of a successful diet plan. So, if you don’t see any loss after 3 weeks, adjust your portions to be smaller.
The biggest reason people stall on their diets is that they think they are eating less than they are.
Check the calories in your beverages, and look at the serving sizes in all the foods you eat, since the actual serving size may be less than you think.
In the plans shown above, you can incorporate any foods that you enjoy! Restrictive food planning and elimination diets can be good for certain individuals, but it’s hard to stick to.
This way, you can eat foods that you know you like, and you’re more likely to stick with a plan that doesn’t make you feel deprived.