Simple Meal Plan to Lose Weight Easy

Meal Plan to Lose Weight

Weight loss doesn't get to be complicated. 

Calories in VS calories out. it's really as simple as that. If you're consuming more calories than you're burning every day, your body is holding on to those excess calories and turning them into fat. 

The good news is, our bodies are created to burn calories. Someone who weighs 150 lbs will burn approximately 46 calories an hour while sleeping. The human brain burns calories for “energy” (memory, information science, calculating, etc) and even simple tasks like standing up and walking to a different room are burning calories.

Food is the biggest thing about what proportion of weight you lose… or gain. food will derail your fitness gains faster than you'd imagine. No amount of exercise can store 600 calories of pure sugar. On the other hand, eating the proper foods will do more for your weight loss goals than 6 hours at the gym ever could.

Sometimes the "experts" make it seem complicated by telling you to spend a whole day on meal prep, or supplying you with meal plans where every recipe has 15 plus ingredients. 

Weight loss done the proper way is often simple.

Meal planning is often as basic as scribbling down your known favorite meals and snacks. Most of my favorite meals are the simplest to form. Unless you're keen on cooking, spending time making complicated meals doesn't cause you to want to eat that food any longer than if it were easy.

Here are some general tips I like to recommend for weight loss, and at the top, you'll find me...

Simple Meal Plan to Lose Weight

Losing weight the straightforward way involves some key things: A diet plan, healthy meals, and a shopping list.

Weight loss tips for this easy meal plan

Meal Plan to Lose Weight

Track what you eat

Tracking what you're eating can actually be an incredibly helpful tool. It shouldn't be something you are doing forever - even tracking for some days will be an eye-opening experience. As you retain a journal of what you're eating, you'll notice where most of your calories are coming from. This way, you'll see what's really worthwhile to you.

If pen and paper isn't your style, use an app. I prefer the app breakdown (versus My Fitness Pal) because there are fewer foods, i.e. less confusion after you try to select a chicken.

How does one determine the right calorie amount for you? I honestly have found that app algorithms and calculations supporting your height, weight, and gender are pretty inaccurate - because they do not take into consideration your metabolism!

This is where tracking your meals becomes really helpful. I like to recommend keeping track of what you're eating normally for 3-5 days (without restriction!) so subtracting 100-250 calories from that average. This way, your new calorie goal will fit your metabolism and can be doable for the future (it doesn't make any sense to follow a 1200 calorie per day diet only to travel back to your "normal" way of eating anon, and gain the load back, right?)

REDUCE STARCHY CARBOHYDRATES

Please note I didn't say "eliminate,” just reduce! I don't believe that deprivation helps your overall goals.

Reducing total carbohydrates within the diet is significantly proven (1) to:

• reduce your appetite
• cause faster weight loss in comparison to high-carb diets
• boost your metabolism while losing weight if eating adequate protein

What are starchy carbohydrates? Starches include grains like bread, rice, pasta, and quinoa, and they also include starchy vegetables like beans, peas, corn, and potatoes.

Starch serving sizes are generally 120 calories and adequate for a slice of thicker bread, 1/2 cup of cooked rice, quinoa, or beans, or 1 cup of starchy vegetables like corn.

The best thanks to lowering your starch content is to form substitutions that feel equal. A medium russet potato contains approximately 30 grams of starch. A medium sweet potato contains only about 8 grams. Once you make that switch, you continue to get to possess a potato together with your meal.

Eat your veggie burger wrapped in lettuce rather than on a bun. Then you're still getting a favorite lunch with only a little tweak to fit your goals.

When you start tracking your calories, concentrate on what percentage servings of starches you're eating. Are you able to eat 1 or 2 fewer servings without feeling deprived? Are you able to swap something out for a less starchy option, and still enjoy your favorite dinner?

ADD NON-STARCHY VEGETABLES

This is really the simplest trick! Carbohydrates are primarily found in both starches (listed above) and non-starchy vegetables, but you'll get a lot more bang for your buck (both financially and in calorie count) by filling abreast of the veggies.

For example, would you favor eating 1/2 cup of rice or 3 cups of cauliflower rice?

Making these small substitutions will assist you to feel full longer. You won’t find yourself back for an additional snack an hour after dinner.

There may be a list of really great, non-starchy vegetables to refill your plate with:

1. Zucchini
2. Broccoli
3. Brussel Sprouts
4. Carrots
5. Radishes
6. Salad Greens
7. Spinach
8. Tomato
9. Cauliflower
10. Cucumber
11. Artichokes
12. Lettuce
13. Mushrooms
14. Asparagus
15. Bean Sprouts
16. Eggplant
17. Peppers

FOCUS ON EATING only if YOU'RE HUNGRY, NOT FROM BOREDOM, STRESS, OR OTHER EMOTIONS

This is the toughest one. But it should be the foremost important! Boredom and emotional eating are the most important causes of weight gain.

Learn your body's personal hunger & fullness cues. When you are feeling an emotion and you are not hungry, you've got to seek out other activities besides eating. Text an addict to mention hi, take a fast walk around the block (or even just the room), or practice calm breathing. this will be tough, but it absolutely gets easier as you build the skill. Talk with a therapist if that helps.

One trick which may facilitate your learning your cues is to drink water any time you're feeling the urge to grab a snack and see if the urge passes. Then if you're still actually feeling hungry, ensure you grab a healthy snack, like sugar-free greek yogurt.

IF WEIGHT LOSS is very important TO YOU, MAKE TIME FOR IT

Time is basically an illusion! We never want we've got enough time, but really, we make time for things we wish to form time for. for instance - if I've got work to try and do, but I just saw a TikTok video for a brilliant cute Amazon throw blanket, I'm making time to try and do a bit of online shopping.

Eating healthy and meal planning is maybe not the most exciting way you would possibly spend it slowly, but if weight loss is very important to you, you have got to form the time.

Make time to take a seat down and plan what you're visiting eat, and write it down (or use a design app)! For a future time saver, keep a listing of your favorite healthy meals so you'll be able to just take a look at your list and build your design. Creating your plan should take a quarter-hour or less.

Write up a grocery list to buy groceries.

Finally, meal prep. It doesn't need to take very long and you'll be able to use shortcuts (e.g. buy pre-grilled chicken strips & pre-cut-up veggies), but whatever you are doing, don't skip this important step.

If you have got space in your schedule to cook dinner reception, make extra for a lunch or two during the week. Leftovers totally count as meal prep!

To help you save a touch a little bit of time, there could be a full-day design to relinquish you a start line. Complete with breakfast, lunch, dinner, and snacks.

Simple Meal Plan to Lose Weight

BREAKFAST

And, if you eat protein at breakfast you can absolutely decrease carb cravings later in the day.

LUNCH

What can we want from lunch? we wish to be full and satisfied but not be so lethargic that we will not come back to work!

It is easy to make filling and energizing lunches and dinners with my "formula" also referred to as #thatformula:

• 2 cups of non-starchy vegetables, like lettuce, bell peppers, broccoli, etc.
• 100-200 calories of fats, like avocado, cheese, oil, etc.
• 4-5 oz of protein like chicken, tofu, beef, etc.

Here is an example of lunch!

1 can tuna (protein) + 1 Tbsp mayo + everything bagel seasoning. Mix those ingredients together. Dip 2 cups of baby carrots!

SNACKS

Similar to breakfast, I like to recommend sticking with protein and fat foods to stay full and energized but to limit total carbohydrates.

Here are some examples!

• 1 cup baby carrots + 1 to-go guacamole
• 2 hard-boiled eggs + 1 cheese (yes, breakfast meals can double as snacks!)
• 1-2 servings of jerky 

DINNER

Follow the identical formula I discussed above!

• 2 cups of non-starchy vegetables, like lettuce, bell peppers, broccoli, etc.
• 100-200 calories of fats, like avocado, cheese, oil, etc.
• 4-5 oz of protein like chicken, tofu, beef, etc.

Here is an example of dinner!

2 cups broccoli + 1 serving of frozen shrimp. fry with an oil spray and drain away any excess water. Top with 2 Tbsp peanut sauce, and 1/8 cup roasted peanuts.