There are several approaches when it comes to losing weight. And many people choose to adhere to a strict eating plan. Ideally, you should choose a weight loss program that allows you to eat whatever you want. However, keep in mind that you will still have to follow the restriction and guidelines. The best thing to do is to set your limits without imitating someone else’s program. Your personalized program might be more attractive and effective. When you create a healthy diet plan for yourself, you are more likely to be motivated to stick to it for a longer time.
How to Make a Personalized Diet Plan that Works for You
To create an effective personalized diet plan, you will have to ask yourself some very crucial questions. You will then use the answers you get to understand better the factors that influence your everyday eating behaviors. It would be best to try and keep a daily or weekly food diary. In it, make notes of the things you eat, the time you eat, where you eat, and the duration of time you eat your meals.
In your diary, you should also note the extent of your hunger every time you want to eat. This will allow you to make changes later as you go.
Questions to ask yourself
How many meals do you prefer to eat every day?
Knowing the exact answer to this question will allow you to decide the best eating schedule and split your calorie intake accordingly. There are several factors that determine your calorie intake, for instance, your age, sex, weight, and activity level. Typically, if you are more active, you will need more calories to maintain your current weight.
Additionally, the time you wake up and the time you go to bed also matters. If you have a long day, the chances are that you will wake up early and stay up late at night, and have more eating events during your working hours. If this is the case, it is better to divide your calory intake into three meals and three snacks. On the other hand, a person who wakes up late won’t necessarily need a mid-morning snack.
What time of the day do you do your workouts?
Answering this question will help you determine what you need to do to help your body fuel up before and after the workouts. If you love doing low-intensity exercises like going for a brisk walk, you won’t need to fuel up before starting, even if it is the first thing you do in the morning.
However, the story is different if you engage in a more strenuous and intense exercise. You will have to dedicate some extra calories to fuel up before you start working out. Before you begin your workout, try eating something that will be easy to digest; for instance, you can swap a meal for a diet shake, take yogurt, or even eat a banana.
If you work out some minutes before lunch, you may take a mid-morning snack to increase your calories. Regardless of the time you choose to do your workouts, the meals you pick should give you the energy you need.
How much time do you spend preparing food?
If you prepare your own food, you will need additional time to prepare fresh and healthy food. Better still, you can decide what food you want to eat, the amount you can eat and how to prepare it.
This can be time-consuming, especially if you have to go to work every day. Therefore, make sure that your refrigerator and pantry are fully stocked with healthy foods. Ensure that you have quick, simple, and healthy recipes that you can use on your busy weeknights.
During the weekends, set some time aside to plan your meals and do some preparations to simplify the weeknight cooking. If you have someone living with you, try approaching them for their support in meal preparation. Everyone in your home will benefit from eating a delicious and well-balanced diet.
Are you a sensitive eater?
Your food diary will help you determine if you are an emotional eater or not. Eating when you are not hungry means that you are engaging in emotional eating. This can extremely interfere with your weight loss goals. Emotional eating usually leads to overeating foods that are sweet, fatty, and contain high calories.
Luckily, if you are an emotional eater, you can still re-claim control of your eating customs. Whenever you feel the urge to eat when you are not hungry, ignore your hunger. Alternatively, you can choose to exercise whenever the urge kicks in. Try taking part in mood-lifting activities.
Are you having problems with portion sizes?
If you are struggling with large portions of food, consuming small and frequent meals can be a suitable solution. Most people consume a large plate of food because they think it will reduce their snacking urge or even keep them from overeating. If this applies to you, you should know that you’re training your body to be satisfied after you have consumed a large portion of food. Instead, you should train yourself to consume just enough food and avoid overeating.
After you have answered all these questions, you will be in a better position to create a diet plan that will be effective for you. Ensure that you eat three meals and three snacks every day, avoid eating after dinner, never skip breakfast, and most importantly, don’t eat foods with ingredients you can’t even articulate.
The Bottom Line
When it comes to weight loss, energy equilibrium matters. You will have to reduce your calorie intake by creating your personalized diet plan. Knowing when to eat, keeping a diary of your eating habits, and listening to your hunger signs will help you lose weight. Remember to prepare meals that you enjoy and don’t force yourself to eat foods you don’t like. Try to include healthy foods in your diet plan while minding food allergies and, more importantly, avoid wasting food.