How To Create A Menu Of Weight Loss

Losing weight is one of the most difficult things a person can decide to do. Advice of doctors, specialists and acquaintances seems simple enough, is aware of what you eat and increase levels of exercise. But losing weight, like many of life's challenges is easier said than done. Losing weight quickly, safely and effectively, proper nutrition is required. Creating a menu of weight loss that fits your lifestyle is the key to shedding unwanted pounds and keep it away forever.

Review the current usage

* 1

Write every single thing you eat a whole week, in a notebook. Do not just include meals - are in snacks, beverages, additives such as salt and sugar as well as bites or huikopalaa a variety of dishes throughout the day. Do not worry about changing your way again. The aim is to look at what you normally eat per week, you can specify the average intake of calories.

* 2

Using a reliable source such Nutrition.gov 's calorie search tool that calculates the calories for everything you have typed in your laptop during the last week. Add the elements together to achieve the total number of calories you eat each day. Add calories per day, divided into seven years. This is your average daily calorie intake.

* 3

Calculate calorie deficit you need to achieve your weight loss goals. This issue will be the main factor in creating your menu weight loss because it gives you the range of calories you need to stay within each day. Because 3,500 calories equal one pound, you must create a deficit in calorie intake, through diet or exercise - each week. For example, your average calorie intake is 3,000 calories per day if you plan a menu that will reduce your calorie intake by 500 calories a day. You have created a deficit that will allow you to lose one pound per week.

Create a menu

* 1

Use your calorie deficit number, plan your menu for determining the number of calories you eat each day begins. Calorie needs vary from person to person depending on differences in lifestyle such as employment, activity level and age. In general, those who are most active will consume more calories than those who are relatively sedentary.

* 2

Research on the food you want in your menu weight loss, taking into account their personal preferences, nutritional requirements and limit the intake of daily calories that you have set. By reducing calories, it is imperative that the food in weight loss menu items contain adequate nutrition. Carbohydrates, lipids and proteins should be included on the menu every day, and a variety of vitamins and nutrients (most are found naturally in food.) While the number of calories and nutrition are the aspects major weight loss menu, be sure to include foods that you enjoy eating. If it does not stick to your menu.

* 3

In your notebook, create a sample menu for two whole weeks. Includes breakfast, lunch and dinner, snacks and all beverages that contain calories. Search the database to ensure food, including a variety of foods in your menu. Be creative and try new recipes. Menus weight loss should not be boring. Variety is the key.

* 4

Weigh yourself in the first two weeks. You should expect to have lost at least 2-3 pounds, if you stick plan deficit of 500 calories for the day. If the scale indicates the weight of your success, you know you're on the right track. Add another 200 calories deficit to keep your weight loss progress, and start shedding pounds fast. Above all, keep exploring new foods and recipes, which appear in the menu, so that progress is certainly continue.