The Cut Down Calories Plan

ScaleThe cut down calories intake diet (or plan) is purely mathematics!

1 kg (2 pounds) of body fat has around 7800 calories, so in order to have a healthy weight loss of 1-2 pound/week you should reduce you calorie intake with 3600-7800/week. If we divide this by 7 it will result 514-1114, but let’s not get dizzy with all those numbers and stick to 500-1000 calories deficit.

I mentioned before how to set a realistic weight loss goal, so all you have to do is:

  1. get a scale and see how much you weight;
  2. multiply the number of pounds with 15 and you will get the number of calories per day that you need in order to maintain your current weight;
  3. from the new number subtract 500-1000 calories and you will have the daily calorie number you have to eat in order to obtain a 1-2 pound weight loss per week. :D
  4. the meal plan.

Here are a few tips that you should follow to insure your success:

  • You should eat 3 meals and 2 snacks daily.
  • Keep your diet simple, with dishes you already know. This will make it much easier to organize your meals.
  • Eat slower. This gives your brain time to trigger your satisfaction feelings.
  • Try to use variety in your meals. This will keep you interested.
  • Drink plenty of water, 8 to 10 glasses per day.
  • Don’t drop your daily calorie intake below 1200 if you are a woman or 1600 if you are a man.
  • Exercise more and you will get to that 500-1000 calories deficit.
  • Have a diet buddy. It’s always easier if you have a close friend to diet and exercise with you.
  • Plan your meals 1 week ahead and remember the shopping rules!
  • Weight your meal, because every calorie counts.

Me and my boyfriend decided that we have to take action and lose that fat or go shopping for bigger pants. :( We don’t like shopping, so we decided to follow the cut down calories plan. The diet started today. I will post the menus shortly. We plan to be on this diet for approximately 4 weeks and we will see how it goes after that.



RSS Trackback URL 12. March 2007 (13:02)
Filed under: Diets, Weight loss by

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