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Personalized weight loss program and diet plan to lose weight


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Irrespective of information, you might have received or read somewhere, weight loss means eating less than your current quantity of food. How much less you will have to eat would depend on how much you are currently eating versus the ideal quantity for your age, gender and activity level. The quantity of food we eat is measured in calories. According to USDA, an adult male requires roughly 2,300 calories per day. Irrespective of your current quantity, an ideal healthy eating menu and weight loss diet plan will work out a menu that provides you roughly 2,000 to 2,100 calories per day. In addition to the slight deficit in the calorie count, a good weight loss plan will also require you to exercise out about 300 calories per day. This will lead to a short fall of about 500 calories per day. Your body will meet the short fall by burning fat and you end up losing weight.

A good weight loss programs is also flexible

If you exercise or workout out more than 300 calories per day, then you need to consume additional food equivalent to the excess calories because the ideal calorie deficit should not exceed 500 per day otherwise you will end up feeling weak and tired. A good weight loss diet program therefore makes allowances for extra exercises and accordingly increases the quantity of food to be consumed so that the daily calorie deficit stays steady at around 500.

Calories Count

How many calories in a banana – There are 89 calories in a banana per 100g? Which is 4.45% of daily recommended allowance (RDA) for women (2000 Calories) and 3.56% of daily recommended allowance (RDA) for men (2500 Calories)?

How many calories in a kiwi – There are 61 calories in Kiwi per 100g? This is 3.05% of daily recommended allowance (RDA) for women (2000 Calories) and 2.44% of daily recommended allowance (RDA) for men (2500 Calories?)

How many calories in Butter – There are 717 calories in Butter per 100g? Which is 35.85% of daily recommended allowance (RDA) for women (2000 Calories) and 28.68% of daily recommended allowance (RDA) for men (2500 Calories)?

How many calories in Green Beans – There are 31 calories in Green Beans per 100g. This is 1.55% of daily recommended allowance (RDA) for women (2000 Calories) and 1.24% of daily recommended allowance (RDA) for men (2500 Calories).

Tips for losing weight plan also includes portion detection technique

Try this out – put your usual quantity of food on your plate, put a small quantity (a spoonful or forkful) of food in your mouth and chew slowly. Talk to someone at the table or if you are alone, read the newspaper. Idea is to slow down the rate at which you fork food into your mouth. As you chew, try to identify the various flavors in the food. If you are a foodie, try to figure out how the food might have been made (assuming you did not make it yourself). All the time you are chewing watch out for the “I am full” signal it will come sooner than you expect. When it does, look at the food in your healthy food plate. You will probably find that you have eaten about a third of the usual quantity. The food you have eaten should be taken to be your serving portion size. From the next meal onwards, ensure that only food equal to your new food portion sizes in put on your plate. Remember that the calorie figure of 2,000 given by the USDA is not set in stone. The actual calorie figure will vary from individual to individual. The experiment we mentioned here is one of the most effective techniques of detecting your potion size. Incorporate your new portion size into your healthy eating for weight loss.

Once you are used to eating only food in accordance to your new portion size, even if you are in a restaurant, you can serve yourself only food that matches your new portion size. Leave or parcel the excess food.

Check out for Healthy diet plan and Healthy breakfast recipes

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