The best thing you can do to yourself is deciding to lose weight if you are overweight or obese. This is because obesity is a root disease giving rise to a number of different deadly diseases. However, many people complain about not losing weight even after following a diet plan and some others also complain about feeling weak and developing deficiency diseases due to dieting.
The problem does not lie within the dieting plan itself, but it lies within the dieting plan that you have decided to follow. Nutritionists and health experts NEVER suggest you going for diets which are not practical and which make you deprived of the essential nutrients that your body needs.
Personalizing your diet plan is a very practical thing to do so as you know best what your body requires. The problem, however, arises when people do not have the basic and simple knowledge about the things one should include in their diet plan as a MUST.
Below, we have enlisted some such things to help you personalize your own diet routine.
1 – Don’t go too hard in the beginning
The truth is, you just cannot adapt to the changes in the diet all at once. Hence, beginners are suggested not to go too hard in the beginning as it is not a practical thing to do. Taking ‘’baby steps’’ is suggested. Start by making small changes. When your body starts getting used to the small changes, it will prepare itself for the bigger change. Consuming a very limited diet at the very beginning is NEVER a good idea.
2 – Know the number of calories you need to consume
You can use an online calorie calculator on calculators.tech to know the number of calories you must consume to hit your goal. Be sure to consider the calories being burnt through your workout along with your activity level per day.
3 – Don’t drink your calories or starve yourself
People consider following a water diet as a very good idea. Always remember this, YOU CANNOT fool your body. The body quickly loses the water-soluble fat when you drink your calories. However, you cannot stick to such a diet plan as it makes you go deficient on your nutrients and you might feel low on energy. Moreover, the lost water-soluble fat is very easy to regain and you might simply gain it in little to no time.
Starving yourself is also a very foolish thing to do so. Highly motivated people usually start starving themselves. Well, the body requires some calories per day to keep it functioning (this can be known by calculating the TDEE). When you do not provide the body with these calories or provide it with less, the body starts turning towards your stored energy sources and breaking them to release energy to keep itself functioning.
4 – Know the nutrients that your body needs and also don’t skip on the fiber
Consumption of fruits, vegetables, and nuts should be your priority. Not only do these contain the essential fiber but also a blend of vitamins and minerals without which, the body will become deficient and might develop a number of deficiency diseases. Be smart in making choices when it comes to fruits and vegetables. This means going for low-calorie foods. Don’t consume fruits such as bananas as it might not help lose weight because of its sugar content.
You must consume fiber in the right quantity. To know the amount of fiber required, refer to the information below.
- Women that are under 50- or 50-years old need 25 grams of fiber per day.
- Women above 50 need 21 grams of fiber each day.
- Men who are 50 or under 50 require 38 grams of fiber per day.
- Men above 50 years require 30 grams of fiber.
5 – Avoid refined carbs
Refined carbs, such as rice and wheat are no better than sugar. Say no to refined carbs rather go for whole-grain foods. Switch from white rice to brown rice and from white bread to brown bread. Whole-grains are a rich source of fiber as well.