Weight loss plans pdf online,no carb diet 12 days early,diet plan to lose weight and get toned knees,weight loss diet exercise - Step 3

07.07.2015
Step 1 Weight Loss Goal Setting – Find out where you are now, what is a healthy weight for you, how many calories you need each day to maintain your current weight and how many to  reach your weight loss goal in the timeframe you choose.
Plan to loose no more than 900g or 2lb per week and set your target timeframe to your goal weight.
The Daily Calorie Calculator will tell you roughly how many calories you need to consume each day to maintain your current weight at your current activity level. To shift 450g (1lb) a week, you need to create a calorie deficit – that is, more calories used than consumed – of 500 calories per day.
Fill in and indicate which week is your target week for reaching your goal weight by marking the date box with a star.


The Below Energy Balance Diary can be printed out and used to keep a track of the calories in and the calories out to ensure you are achieving a deficiet in calories in line with your targets. But if you are looking to loose weight you will need to take in fewer calories, burn off more calories or better still find a balance between the two. BMI is an estimate of body fat and a  good gauge of your risk for diseases that can occur with more body fat.
Beware of high calorie foods with little nutritional value, cut down on sugars, fats and alcohol.
Try to eat lots of vegetables, pulses, salads, seeds and fruits so that you fill yourself up on highly nutricious foods.


This is in order to create a calorie defecit to the level planned whilst keeping your body well nurished.



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