How to create a healthy meal plan for weightloss


The key to effectively lose weight is an healthy meal planning. When you have a plan for your meals and follow the plan religiously, you’ll definitely see results by your weightloss. The whole point of having a meal plan is to entail that you are taking a healthy amount of calorie for your body to function. You won’t be giving your body the chance to store fat rather your body will start using up the already stored up fat for fuel. An healthy meal plan will help you eat well and feel good. Yes! It will make you feel good and aid weightloss. Everyone feels a sense of accomplishment after successfully following through with an objective.

Meal planning refers to a conscious effort to plan nutritious meals and snacks for specific time period. In this case, it is targeted towards weight loss. To most people, meal planning seems ambiguous and dreadful; they think that sticking to a meal plan is a dreaded chore which in real sense is untrue. People also think that it is expensive to follow a meal plan. Well, it could be, but it all depends on you and your budget.

Here are a few steps you could toe:

  1. Medical examination: before considering any diet of any kind, you need to undergo a thorough medical checkup. This is to know what foods are good for you considering your health history and what foods are not. Do not just start a diet because you feel like it or because a friend recommended it. Each meal plan is personalized based on the age, sex, height, weight and physical activity level of the individual. Get your doctor’s opinion and if possible that of a nutritionist.
  2. Within budget: ensure that your plan falls within your budget. The problem most people face is that they go for high end meals. There are affordable meals that give as much nutrients if not more. Swap the expensive ones for the less expensive ones (unless they are absolutely necessary)
  3. Calorie counting: do not plan your diet blindly. Be sure to know the amount of calories you need to consume per day and the quantity of each food you’ll need per day to meet up with your intended calorie count. This should include or take into account snacks and fruits that you’ll take during the day.
  4. Goal: there should be an end goal to your diet plan. As mentioned before, you don’t just plan blindly. Every diet plan should be aimed at a particular goal so that it doesn’t become a hassle. When you have a goal, you can measure your achievements and shortcomings. This in itself boosts your morale to go on.
  5. Easy to cook: don’t fill your plan with complex recipes. Let the foods you choose be easy both in preparation and digestion. If it’s complex to prepare, chances are that you’d rather skip the meal altogether than go through the trouble of preparing it. Plan your meals to be easy and fun to make.
  6. Balance: make sure the meals planned per day are balanced. This is a way to avoid deficiencies. There should be a good amount of all nutrients, some less, but present all the same.
  7. Snack time: snack time is not just about fun or satisfying your cravings. It is more effective (especially for weight loss). It is much better to spread yourmeal out than to pile it up at one go. Snacks also help when you have a busy schedule. Instead of skipping meals entirely, you could snack on healthy fruits as well as light meals.
  8. Intervals: don’t plan your meals for long intervals. It’s better to plan for short periods of time. At the end of that time, you would have accessed your progress, achievement, and set-backs. This will help for a better and more efficient plan in the future. An ideal meal plan should not exceed a week, at most a month.

Meal planning goes a long way to reduce over eating and unhealthy binge eating. It makes it easier to resist unnecessary cravings during the day. You get to organize your meals in advance reducing the chances of waste thereby saving money contrary to people’s opinion. If you already know what to eat and in what quantity there’ll hardly be any waste.

Overall, having a healthy meal plan handy is great for weight loss. It keeps you in check (your calorie intake) at all times. Combined with regular exercise and daily physical activity, a healthy meal plan could aid weight loss and keep the weight off for good.

PhotoCredit: Nourish Interactive


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