How to Create an Effective Diet Plan
The two most important questions that must be answered before designing a diet plan are: how many kilograms do I want to lose weight and what does this mean for my daily calorie consumption? As a starting point in terms of weight 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 1.80, 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 90kg 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 (WHO) states that one is overweight with a 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> or = 40: Extreme Obesity (Grade III)
When classifying the BMI, however, other factors must also be considered, such as: age.
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 Daily Calorie Needs for a Diet Plan
Age also plays a 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, things like gender, hormones and physique but also the climate and the daily stress level play a role in the calculation of individual daily energy needs. However, according to WHO guidelines, one woman needs between 1300 and 1400kcal per day and a man between 1700 and 1800kcal per day. These values apply to the basal metabolic rate, that is, the consumption of calories per day when the person is at rest.
Here's how to calculate the Daily Calorie Requirement.
Keep an Agenda Diary
With these two values, the BMI and the basal metabolic rate, it makes sense to keep a daily diary for a 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. Often it is the little snacks in between or by the way, which add up over time and hit in the caloric sense to book. 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. 7000kcal need to be burned to take off just one kilogram of body fat. So if you want to get rid of several extra pounds, you should pay close attention to calorie information and eat disciplined.
Diet and Still Full
However, it is important that you get fed up with a diet. 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 a 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 apples? Of course, that kilo of apples, 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 fruits and vegetables have due to the usually higher water content, a lower energy density, so fewer calories, and are therefore ideal for a diet. Together with products from wholemeal grain and high-quality proteins, you can eat in this way, even with a diet full.
Sports and Exercise
However, to decrease more effectively, one should also increase the energy turnover. Namely through more exercise. It is therefore useful to incorporate more exercise units already in everyday life and, for. To make many errands on foot instead of driving by car or public transport. Ideally, you spend your free time actively and spend less time sitting in front of the TV or PC. However, the diet plan works best if, in addition to more exercise in everyday life, you do sports three times a week. Optimal is a mixture of endurance and weight 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.