Meal plans work great for weight loss because they are preplanned guides to how much you should eat and how often. Overeating can easily occur if you do not eat frequently, eat out, or grab whatever is around regardless of the calories. A meal plan can give you options while keeping you within a target calorie goal. Losing one pound will take a caloric deficit of 3,500 calories, which you can't cut too quickly or you will not be able to eat a balanced diet. Nutritionist Andrea Wenger Hess warns in a University of Maryland (UM) Medical Center article that, "It's very difficult to reach the recommended amounts of vitamins and minerals at a low-calorie level. Not eating enough food can actually set you up to fail at weight loss because of the cycle of deprivation and bingeing that it can create. The emotional toll of this cycle can be especially devastating." Wenger Hess works at the UM Joslin Diabetes Center. Use a menu planner to be sure you are getting enough food and enough nutrients.
Step 1
Determine your basal metabolic rate (BMR). Use an online basal or resting metabolic rate calculator to figure out an estimate of how many calories you need to eat to remain at your current weight. Be truthful about the information you enter, especially about your weight.
Step 2
Subtract 500 calories from your estimated BMR to get your target calorie goal. The American Obesity Association says that cutting 500 calories will result in one pound of weight loss per week. Stick to this number, as long as it is above 1,200 calories if you are a woman and 1,400 calories if you are a man. Wenger Hess says that it is dangerous for men and women to eat fewer than these minimum number of calories. Only subtract 250 calories per day if 500 would take you below your minimum. The UM Medical Center says that even 250 fewer calories will help you lose half a pound each week.
Step 3
Use an online menu planner. Put in your target calorie goal. Plan each meal separately for a minimum of four small meals each day. The National Academy of Sports Medicine says that eating four to six small meals will boost your metabolism to aid in weight loss. It will also help ward off cravings so you can stick to your meal plan. Enter in your choices for fruits, vegetables, dairy, proteins, grains, and fats. Substitute foods where appropriate that have the same number of calories if these foods are not offered as choices on the menu planner. Seek help from a dietician if your dietary needs require a lot of substitutions.
Step 4
Budget in your favorite foods. This will reduce cravings and help you to feel satisfied. You may need to eat smaller portions of your favorite foods, but it will be worth it if you can stick to the plan and lose the weight.
Things You'll Need
- Menu planner
Member Comments