Secret Meal Planning for Weight Loss - You should know
A key part of losing weight is carefully planning your meals. Here's a secret way to plan meals that will help you lose weight:
1. Calorie Deficit Calculation
Calculate your weight maintenance calorie needs online or with a dietitian.
For steady weight loss, consume 500–1000 less calories than your maintenance level.
2. Balanced Macronutrients
Prepare balanced carbohydrate, protein, and fat meals.
Adjust to 45-65% carbohydrates, 10-35% protein, and 20-35% fat, according on your needs and tastes.
3. High-Protein Focus
Eat lean meats, chicken, fish, eggs, beans, and tofu for protein.
Protein provides satiety, retains lean muscle mass during weight loss, and increases metabolism.
4. Incorporate Fiber-Rich Foods
Eat plenty of fiber-rich vegetables, fruits, whole grains, and legumes.
Fibre improves digestion, satisfies hunger, and promotes gut health.
5. Portion Control
Use smaller plates, measure servings, and be conscious of portion sizes when cooking.
Avoid thoughtless eating and observe hunger and fullness.
6. Meal Prep and Planning
Pre-plan meals and snacks to avoid harmful impulse buys.
Prep nutritious meals and snacks in advance for ease and consistency.
7. Hydration
Drink plenty of water daily.
Instead of sugary drinks and alcohol, drink water, herbal teas, and unsweetened liquids.
8. Mindful Eating Practices
Sampling each bite, eating carefully, and paying attention to hunger and fullness are mindful eating practices.
Avoid distractions like TV and phones when dining to enjoy your food and recognise when you're full.
9. Regular Physical Activity
For best weight loss and health, combine your eating plan with cardio and strength training.
10. Consistency and Patience
Maintain your diet and lifestyle adjustments and be patient.
For long-term weight loss, focus on sustainable habits.