Finding the best weight loss diet to suit you may take time but perseverance will pay dividends in terms of improved health and well being.
There are two main reasons why we all tend to put on weight –
eating more than we need and not exercising as much as we should.
The daily calorie needs for men are 1900kcal, while for women it is 1400kcal
Below I will show you how to keep to your calorie
requirements but first we need to establish whether or not we weigh more than
we should; we do this by establishing our Body Mass Index (BMI) calculated by
dividing your weight by your height squared. You can easily find calculators on
the Internet to do this for you.
When I started my diet I worked out my BMI as follows:
Weight = 78 kgs Height 1.79m x 1.79m = 3.20
BMI = 78/3.20 = 24.37
I am now able to compare my BMI to the recommended figures:
Under wt BMI<18.5
Normal wt BMI 18.5 – 24.9
Overweight BMI 25 – 29.9
Obese BMI 30+
From this I can see my BMI was at the upper end of normal but it would be better to have it around 21.0
All we need to do now to achieve our optimum BMI is to
restrict our calories and start a daily exercise regime.
Start by making a list of all the foods you enjoy eating and
check their calorie content either by an online search or check to see if they
are on my healthy food list.
Focus on lean meats, fish, vegetables, fruit, seeds and nuts.
Stock up with the low calorie foods on your list and resist going out to buy more until you have eaten them all. Plan your meals a few days or even a week in advance so that you know what you will be eating and try not to deviate from your best weight loss diet plan.
Breakfast is an important meal
Yoghurts – choose low fat or no fat and avoid yoghurts with
anything added. It is better to add your own for example honey or fresh fruits such
Cereals – avoid complex cereals with lots of additives –
oats are good and porridge, simple muesli without added sugars or salt. Tip:
sprinkle over a few seeds and nuts, which are important sources of trace
elements and nutrients or dried fruits as a sweetener.
Avoid fried foods – or processed meats e.g. bacon sausage
except for the occasional treat – boil, scramble or poach your eggs. Tip: to
poach an egg, grease a small sheet of cling film and place over a bowl. Break
in the egg, draw up the clingfilm to seal the egg, lift out of the bowl and poach for about 4 minutes in a pan of simmering water.
Lunch – fruit, fish, low fat cheese, rye breads and salad but
avoid rich sauces such as mayonnaise.
Evening Meal – pasta is filling but add natural ingredients
e.g. skinned fresh tomatoes chillies, courgettes, and mushrooms.
Try rice with homemade curries. I enjoy the recipes of
Madhur Jaffrey which are simple and quick to prepare. Keep a stock of spices like
cumin, coriander, turmeric, cayenne, fenugreek and fennel. Also dried and fresh
herbs will brighten up any dish, adding depth and interest.
Fatty meats such as burgers, pork chops and lamb should be avoided in our best weight loss diet. Oily
fish is good which can be grilled, baked or fried in olive or sunflower oil. Use
potatoes and dairy products in moderation. Read packaging labels to choose
products that are low in fats and salt.
Avoid snacking unless it is planned – good snacks are nuts,
seeds and dried fruit.
Let’s look at our meals for a typical day which keep within our calorie requirement. As you check and plan meals you will soon get a rough idea of their calorie content.
Daily meals with calories calculated for a male:
low fat yoghurt 59.0kcal per 100ml
White Tea – 8.0kcal per 100ml
Bran Flakes - 320.0kcal per 100gm
Semi skimmed milk 50.0kcal per 100ml
Salmon grilled – 201kcal per 100g
Apples – 47.5.0kcal 100g and Pears - 35.0kcal 100g
White Tea – 8.0kcal per 100ml
Chicken Breast fillets - 116.0kcal per 100g
Broccoli - 24.0kcal per 100g
Carrots - 22.0kcal per 100g
Onions - 30.0kcal per 100g
Egg Noodles - 138 kcal per 100g
Glass of red wine – 111 kcals per 150ml
Ice Cream - 318.0kcal per 100g
Strawberries - 28.0kcal per 100g
Coffee White Coffee - 7.0kcal 100ml
Total for the day adds up to 1522.50kcals (Max allowed for men is 1900 kcals)
NB Alcohol is quite high in calories so moderation is the
key to staying within your calorie limits.
Exercise is an essential part of a best weight loss diet but
it is important to exercise in ways you will enjoy and be able to stick to.
I enjoy running, cycling and walking. When I lived in Hook
Norton, Oxfordshire I would combine running and cycling which I called
‘joggling’. I would ride for 3 miles and run for 1 mile while pushing the bike
(which is easier than it sounds if you just rest one hand on the saddle).
Although it’s not for me, the gym may suit you if you enjoy
the social side of working out with friends or colleagues.
The best time of day is first thing in the morning before
going to work or doing chores; especially if you delay breakfast until after
your exercise. This has been shown to assist weight loss as the body has to
start burning body fat to provide energy.
If you are not used to regular exercise start slowly and
build up gradually. Say you plan to walk, run and swim. First thing in the
morning, dress in a light track suit and training shoes and walk for say 20
minutes. After a week try jogging for some of the way.
Gradually build up the time you spend walking and running
until you are exercising from 30 – 60 minutes. Then perhaps at the week end go
to the swimming pool for a swim instead. After a few weeks you will be feeling
great; exercise releases ‘feel good’ endorphins in the brain.
With your easy to follow best weight loss diet in place you
will soon notice the pounds dropping away and be able to face each new day with
renewed confidence and vigour.
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