Weight Loss Meal Plan is for anyone with a BMI 25 and above. BMI is your body’s mass index that is used to gauge your weight status.
It is calculated by using your weight and your height. A lot of factors come to play when determining the accuracy of your result.
The following table shows standard weight status categories associated with BMI ranges for adults.
|30.0 and above||Obese|
A BMI of 25-29.9 indicates that you are slightly overweight. You may be advised to lose some weight for health reasons. You are recommended to talk to your doctor or a dietitian for advice.
A BMI of over 30 indicates that you are heavily overweight. Your health may be at risk if you do not lose weight. You are recommended to talk to your doctor or a dietitian for advice.
Weight Loss Meal Plan – What Causes Weight Loss?
Everything you eat and drink contains calories and everything you do burns calories.
Losing weight has to do with the number of calories you consume.
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume. It is also the energy they use in physical activity.
The rate your body burns calories (energy) for these activities is called a Basal Metabolic Rate (BMR)
You acquire fat in your body by eating more calories than your body uses or needs.
3 Things Can Happen When It Comes To Eating And Burning Calories:
- You can consume the same amount of calories your body needs/use each day; this is known as your calorie maintenance level.
Your weight remains the same because your body ends up using up all the calories.
- You can consume more calories than your body needs; this is known as a caloric surplus or calorie excess. The extra calories are stored as fat.
You’ll gain weight because of excess calories your body did (or could) not use.
- Lastly, you can consume fewer calories than your body needs; this is known as a caloric deficit.
You will lose weight because your body uses up stored body fat (or muscles) to compensate for the shortage of calories.
A caloric deficit is the only cause of weight loss. You must create a calorie deficit to lose weight.
It is also called an energy deficit because calories are a unit of heat or energy.
When you create a calorie deficit, your body gets energy or fuel from stored fat.
This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body.
Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food.
When your body burns fat for energy, you lose weight.
Do You Know That: All Weight Loss Diets Have One Thing In Common – To Make You Eat Fewer Calories?
- Keto diet: requires you to eat little to no carbs
- Low-fat diet: required to eat less fat.
- Low carb diet: required to eat fewer carbs.
- Green smoothie diets: drinking only green smoothies for quick weight loss.
- The Clean 9 diet: This is a nine-day detox diet for fast weight loss. It’s a low-calorie plan that focuses on the use of meal replacement drinks and weight loss supplements.
Weight Loss Meal Plan: How to Create a Calorie Deficit Using Nigerian Foods
You can lose weight eating your party jollof rice, pounded yam, amala, eba….
Together with every other Nigerian food as far as you eat less than your daily calorie maintenance level. (In other words, you create a calorie deficit)
You don’t have to starve yourself with a modern diet or juice fast. There are three healthy ways to create a calorie deficit for weight loss.
- Eat less food. You can cut your food portion sizes, cut back on snacking and choose lower-calorie foods at mealtime, that way, you will consume fewer calories each day
- Get more active. The number of calories your body needs each day depends on your activity level.
- Combine diet and exercise. Most successful dieters combine diet and exercise to lose weight. Exercising is about 30% of your weight loss battle (and your diet is 70%).
How Many Calories Do You Need To Eat Daily To Lose Weight On Average?
You must know the calorie maintenance level which is the exact calories your body needs daily then eat less than the maintenance level.
An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week.
An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and several others.
A daily calorie requirement calculator helps to get your estimated calorie maintenance number. All you need to do is fill your details and press the calculate key.
Balanced Diet is the Only Diet that Assures Firm and Safe Weight Loss. Your weight loss diet should contain all the classes of food in a significant amount!
The Classes Of Foods Are:
Carbohydrate (Good Carbs whole foods like yam, fruits, vegetables, etc.), Protein (like eggs, chicken, meat, etc.), fat & oil (Good Fat like fish, fish oil, nuts, etc…) and don’t forget water (very important!)
Don’t drink your calories; drinks like soft drink, juice, alcohol are full of calories but no nutrients.
Remember, if you overeat good carbs, protein or good fat you will still gain fat. As with everything in life, moderation is basic!
Proposed Weight Loss Meal Plan for a Week
|Sun||Smoothie bowl-(banana, avocado, & pineapple)||Jollof rice with mixed vegetables and chicken||Mixed nuts||Beef pepper soup with unripe plantains|
|Mon||Spinach omelette & toast||Boiled potatoes and vegetable egg sauce||Banana||Jollof rice with mixed veggies and chicken|
|Tue||Oatmeal porridge with yogurt & nuts||Jollof efo spaghetti with chicken||Banana||Poundo yam and Egusi|
|Wed||Chicken sandwich||Boiled yam, ugu sauce with beef||Yogurt||Beans porridge and fried plantains|
|Thu||Oatmeal porridge with apple||White rice and beef stew with mixed veggies||Yogurt||Garri and okra|
|Fri||Scrambled eggs & fried plantains||Beans porridge and fried plantains||Apple||Mashed potatoes, stews, baked fish and veggies|
|Sat||Irish potato fries, coleslaw, and grilled tilapia||Stir fry pepper soup spaghetti and beef||Apple||Macaroni with mixed vegetables, meat/fish, water and any fruit.|