1600 Calorie Weight Loss Plan

To lose a pound of weight, you need to eat 3,500 calories less than what your body uses, according to FamilyDoctor.com. Combine diet and exercise to get the fastest results possible, but try not to lose more than 2 lbs. each week. A 1,600-calorie weight loss plan gives you the tools you need to meet this goal.

Food Choices

A 1,600-calorie weight loss plan does not have room for high-calorie foods. Food choices for this type of weight loss plan consists of 5 oz. of grain, 2 c. of vegetables, 1 1/2 c. of fruits, 3 cups of fat free or low-fat dairy, 5 oz. of meat or beans and 5 tbsp. of oil., according to the Kansas State University's Human Nutrition Extention. At least half of your grains should be whole grains such as whole wheat bread, rye bread or whole grain cereal. Read food labels to ensure you consume less than 53g of fat each day. The majority of these fat grams should come from unsaturated food sources, according to the American Heart Association.

Time Frame

Space your calories throughout the day. You may want to plan three meals containing around 450 calories and use the other 150 calories for a snack or two. Another option consists of eating five small meals containing around 320 calories throughout the day. Plan your meals in advance to ensure you incorporate the correct number of servings from each food group every day.

Controlling Hunger

A 1,600-calorie weight loss plan may leave you feeling hungry. To combat hunger, try to include foods high in fiber and protein in each of your meals or snacks, advises Karen Collins, a dietitian in Jamestown, New York. These food take longer to digest and help you feel fuller longer. People often find that drinking water or other calorie-free drinks also helps them stay full. If neither of these techniques work, reach for some non-starchy vegetables such as cucumbers, celery, broccoli, lettuce, or bell peppers.

Exercise

Every weight loss plan should include exercise. Exercise provides many health benefits. It also burns calories and builds muscle to aid in both weight loss and weight maintenance. The American College of Sports Medicine recommends that all adults under the age of 65 exercise at a moderate intensity for 30 minutes on most days of the week and perform strength-training exercises twice a week. You can break the 30 minutes of exercise into 10-minute sessions if you cannot exercise for 30 minutes straight.

Considerations

As with any diet, consult your physician to assure your medical condition does not require you to consume more or less calories than allowed on a 1,600-calorie weight loss plan. Some people will lose more than 1 to 2 lbs. a week when first starting this type of weight loss plan. However, if you continue to lose weight quickly after the first two to three weeks, you may need to add some additional calories to your meal plan by eating additional healthy snacks each day.