The Food Lover’s Guide to Weight Loss: Part 2

A 5-Step Flexible Meal Plan for Weight Loss

Alykhan Gulamali
Atomic Improvement

--

Photo by Towfiqu barbhuiya on Unsplash

In Part 1, I discussed why a calorie deficit is a prerequisite for any weight loss plan.

So, how do you go about it while enjoying foods you love?

The key is flexibility.

Here is a 5-step flexible meal plan for weight loss:

1. Determine your maintenance calories. This is the number of calories you must eat to maintain your weight. Use this online calorie calculator.

2. Multiply your daily number by 80%. This represents a 20% calorie deficit which is a good target for weight loss.

3. Multiply your daily calorie target by 7. This is your weekly calorie target. Plan to hit this target instead of your daily target.

In the long run, it won’t make a difference whether you manage to a daily target or a weekly target, but a weekly target will give you more flexibility, which improves compliance.

4. Create a weekly calorie plan for weight loss.

For example:

Daily maintenance calories: 2,000

Daily calorie target for weight loss: 1,600

--

--

Alykhan Gulamali
Atomic Improvement

Author of Calorie Counting Made Easy and The Effort Matrix. Over 4M views in health, finance, and productivity. Trying not to suck at life.