Lesson 3: Weight loss plan

When you want to have a balanced body, you need to have a professional and methodical weight loss plan. I will work with you to build a weight loss plan in 1 month so that the effect is as high as possible.



1. Prepare a weight loss plan

1.1.Goal setting

In the previous post, I showed you how to set goals most effectively. This is necessary. Based on the established goals, you can closely monitor to make timely adjustments in the weight loss process.

1.2.Check measurements

Before embarking on a weight loss regimen, check and record your measurements. This is an effective way to control weight loss later. At the same time, this helps you have a basis for comparison to see if eating or exercising is effective or not.

1.3.Using the logbook

This is a great aid in your weight loss journey. Using this tool helps you keep track of your body's stats, motivates you, and prepares you for the next stages of weight loss.

2. Plan to lose weight starting with a diet

2.1. Calculation of maximum calories consumed

To plan to lose weight in 1 month, or even plan to lose weight in 1 week, you also need to know how many calories your body consumes daily. From there you will know how you need to cut calories to lose weight effectively.

  • 1Ibs of fat is approximately 3,500 calories. To lose this fat mass each week, you need to cut back on 3,500 calories. This is equivalent to a day you reduce 500 calories/day. If achieved, you will lose 1-2Ibskg/week. This means you will lose 4-6Ibs/month.
  •  Please use a daily meal management application. You will know how many calories are consumed from each serving. From there, you will have a plan to lose weight in 1 week, then 1 month by eating right.
  • Please note that you can only consume a minimum of 1,200 calories/day. Fewer calories will cause the body to lack nutrients. It is also counterproductive to weight loss in the long run. Eating less than the minimum amount of calories a day as above will slow down the rate of weight loss, or worse, stop it altogether.
The most effective way to reduce calorie intake is to eat foods that are low in calories but rich in nutrients and exercise regularly.

2.2. Make sure each meal has protein, vitamins, and minerals

As mentioned above, a 2 week or 1 month weight loss plan also needs to focus on food. You should prioritize eating foods rich in nutrients. These foods both help you consume fewer calories, without worrying about accumulating excess fat. At the same time, they still maintain the necessary nutrition for our daily activities. Such foods are often rich in protein, fiber, vitamins, or minerals.

2.3. Use 50% whole grains in your cereal

Whole grains are unprocessed grains. They are more nutritious than refined grains like flour, white rice... For the most nutritional benefits, you should make sure at least 50% of your servings of whole grains are whole grains. whole grains. If you don't know, 1 serving of whole grains is equivalent to about 1/2 cup (or 30g).

2.4. Limit snacking

Snacking a lot and often every day not only hinders the effectiveness of weight loss but also wastes your efforts. This habit even makes you gain the weight back. Especially when you have been planning to lose weight for 1 month and you only have 1 month to do this. Limit the habit of snacking to a minimum to achieve the success you have hoped for.

2.5. Eliminate unhealthy foods

Often these foods are the same ones that you snack on. There's nothing wrong with pampering yourself. But if the habit of eating such things repeats regularly, you will not be able to achieve your goal. This group of foods is very low in nutrients but contains a lot of calories and very few nutrients. These include:

  •  Carbonated soft drinks, ice cream.
  •  Chips, crackers.
  • Candies and desserts.
Foods high in refined sugar, cane sugar, or corn syrup contain a lot of fructose.

3. Weight loss model

Some of the requirements to follow about the dishes are as follows:

  • Day/month/year you use food and drink
  • Specific time to eat meals.
  • Description: Detailed dish you eat, use for lunch, dinner, breakfast or snack.
  • Calories
  • Starch, sugar, fiber of each dish
  • The protein
  • Fat
  • Other Notes: More detailed explanation

ACTION

Make a scientific eating plan that's right for you