How to Create an Effective Diet Plan
The two most important questions to answer, before you create a diet plan are: how many kilograms do I want to lose weight and what does this mean for my daily calorie consumption?
Before creating an effective diet plan it is helpful to find out how high the Body Mass Index (BMI) is.
This is calculated as follows:
1 - You multiply your height in meters with yourself.
So, for example: If you are 180 cm, you calculate 1.80 times 1.80 = 3.24
2 - The initial weight is then divided in kilograms by this value.
For example: At a weight of 90 kg you calculate 90 divided by 3.24 = 27.77
According to this example, the BMI would therefore be about 28
The public table of the World Health Organization (or WHO) states that one is overweight with а BMI of 28, because BMI values are interpreted as follows:
18.5 - 24: Normal weight
25 - 29: Overweight
30 - 34: Grade I obesity
35 - 39: Obesity Grade II
40 or more is extreme obesity (or grade III)
However, other factors, such as age, must be considered when classifying BMI and creating a diet plan.
If a 19-24 year old has a BMI between 18.5 and 24 normal weight, the BMI for normal weight 25 - 34 year olds is between 20 and 25 and between 21 and 26 for people between the ages of 35 and 44 years.
Calculate your daily calorie needs to create a diet plan:
Age also plays а role in the calculation of daily calorie requirements. Generally, the older you get, the less calories you use. So, those who put on the same portions in adulthood as they do as teenagers will slowly but steadily increase over the years, if they do not adjust their calorie intake to the decreasing energy demand.
In addition, such things like your gender, hormones and physique but also the climate and the daily stress level play а role in the calculation your individual daily energy needs.
For example, according to WHO (World Health Organization) guidelines, one man needs between 1700 kcal and 1800 kcal per day and а woman between 1300 kcal and 1400 kcal per day. These values apply to the basal metabolic rate, that is, the consumption of calories per day when the person is at rest. It is very important to know, if you want to create an effective diet plan.
Here's how to calculate the Daily Calorie Requirement.
Keep a Food Diary
With these two values, the BMI and the basal metabolic rate, after you create a diet plan, it makes sense to keep a daily diary for а few weeks, in which all regular meals, but also every snack and every glass of wine are noted.
This diary fulfills two important tasks: on the one hand, one becomes aware of what one actually feeds during the day.
On the other hand, an eating diary gives you the ability to calculate how many calories are consumed on average per day, and which meals largely contribute to the extra pounds.
Armed with this knowledge, one can now check how many calories can be saved at which point, for example by eat smaller portions of certain foods or find leaner alternatives. For example, 7000 kcal need to be burned to take off just one kilogram of body fat.
So, if you want to create a diet plan and get rid of several extra pounds, you should pay close attention to calorie information and eat disciplined.
How to Create a Diet Plan and Still be Full?
Create a diet plan and still be full while doing so. Only in this way can a permanent decrease be guaranteed and dangerous food cravings avoided. So you have to continue to eat enough to get full and save as much calories as possible. The best way to do this is to eat foods that are easy to fill because they quickly provide а feeling of satiety in the stomach due to their volume.
Here is an example to illustrate: what fills the stomach more and makes you full faster - 100 grams of chocolate or 1 kilogram of orange?
Of course, that kilogram of orange, even though it contains just as much energy, so calories, as the 100 grams of chocolate. For the most part, the volume in the stomach counts for the feeling of satiety.
Fresh vegetables and fruits have fewer carbohydrates due to their higher water content, so they contain fewer calories and are therefore ideal for creating a diet. Together with products from wholemeal grain and high-quality proteins, you can create an effective diet plan and eat more properly.
Sports and Exercise to Create a Diet Plan
However, in order to reduce weight more effectively, it is also necessary to increase the energy turnover. Namely, through a greater number of exercises. Therefore, it is useful to include more exercise units in your daily life.
For example, do more errands on foot instead of taking a car or public transport. Ideally, you spend your free time actively and spend less time sitting in front of your Computer or TV.
However, a diet plan works more effective if, in addition to more exercise in everyday life, you do sports three times а week.
The best way to create an effective diet plan is a combination of endurance and strength training. The muscles that are built up burn not only calories while you train them, but also at rest.
This means that the basal metabolic rate is increased, so that you decrease faster overall, as even in dormancy more calories are consumed.