If you are making a resolution to shed some weight, please avoid the starvation diets! Any diet that claims you should eat less than half the calories your body requires each day is just plan unhealthy. When we make a decision to go on a diet we all want to get through it as quickly as possible and shed the weight. But if you starve yourself you will only be asking for the weight to return, and then some. So, can you lose weight on a 2000 calorie meal plan? Yes you can!
Here’s the most sensible calorie calculation formula I have seen! Take your current weight and multiply it by 13, 14, or 15, depending on your activity level. Use 13 for inactive, 14 for moderate exercise four days a week, and 15 if you vigorously exercise four days a week. Then, for healthy weight loss you would take that number and reduce it by twenty percent.
Okay, lets say some one weighs 195 pounds and needs to shed some weight to get to a normal body mass index. Lets also say this person is inactive. Multiply 195 times 13 and you get a value of 2535. That would be a caloric value to maintain that weight. Now for healthy weight loss multiply that value by .8 and you get a new value of 2028. That means a 2000 calorie meal plan for this individual will lead to healthy weight loss.
Now, I will have to say that every one has a different body, and what works for one will not always work exactly the same for someone of the same weight and size body. But this is a great starting point to begin your healthy meal plan. I tell folks to eat five meals a day, and at around meal times like 8am, 11am, 2pm, 5pm, and 8pm. Now doesn’t that sound good?
Take the 2000 calorie meal plan and divide it up into five meals and eat 400 calories in each meal. That is the ideal amount of calories to put together a healthy and nutritious meal of proteins, carbs, and fats. An example of a healthy breakfast for a carb/protein body type would be two eggs and a cup of spinach in an omelet, a piece of sprouted whole grain bread, and a medium size piece of fruit. Sounds good right? Eat that and you’ll be off to a great start for the day!
The meals can also be divided up a little differently into three major meals and two meals that are more like snacks. In this 2000 calorie meal plan the 8am, 2pm, and 8pm meals would be more substantial at 500 calories and the 11am and 5pm meals would be 250 calorie snacks. An example of a healthy snack would be one ounce of almonds, a medium apple, and a cup of cucumber slices, or some variation of that meal. There are lots of choices that you would enjoy!
In this example, a little more than 3500 calories would be cut from a weight maintaining diet in a weeks time. That would equate to one pound of fat loss. Now that’s eating a 2000 calorie meal plan! If you exercise to burn another 3500 calories in a week, which you should do, there is two pounds of healthy weight loss. In a months time you will have nearly 10 pounds of fat loss and begin to feel awesome. Take it from Franz, this is the healthy way to shed pounds and feel great!
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