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Nutrition Plan for Losing Weight

Wondering what type of nutrition or meal plan you should be on in order to reach your weight-loss goals? Here's the outline of a simple one that's easy to follow and provides great results. 

If you need a diet or weight loss meal plan then we have exactly what you're looking for. Having the proper nutrition as you strive to lose weight is arguably more important than regular exercise, as eating poorly can sabotage and undo all the hard work you've been putting in at the gym. While the premise for losing weight is simple — burn more calories than you consume — achieving that main goal can be quite tricky. Here's a proven meal plan that will make accomplishing your weight-loss goals easier to attain.

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Nutrition Plan for Losing Weight

If you're looking to lose weight then this simple and easy nutrition plan is the perfect way to get your body primed and fueled for shedding the pounds. While we won't touch on any specific meal plans, we will give you the outline and base for an effective way to eat whether fitness or weight loss are your primary objectives.

Determining How Many Calories You Need

One of the first things you need to do before instituting this nutrition plan for weight loss is figuring out how many calories you need on a daily basis. As everyone is different, the total calories you need to consume can vary greatly depending on your height, weight, age, and activity level. In order to find out how many calories you should be ingesting every day, search for a total daily energy expenditure (TDEE) calculator online and enter in your info. Then you'll have a good idea of the foods you can be eating and which ones you should be avoiding based off of calorie count alone. 



Choosing the Right Types of Foods

Our bodies need three basic nutrients from the foods we eat in order to be able to function properly. These three nutrients, which are sometimes known as "macronutrients", are: 

  • Protein
  • Carbohydrates
  • Fats

While most of the foods we eat on a daily basis contain all three of these nutrients, they're certainly not all cut from the same cloth when it comes to putting together a fitness or weight-loss meal plan. Let's take a look at what we mean. 

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You'll want to avoid any processed meats, dairy with full fat content, or meats that are high in fat. Some examples of good proteins for a fitness or weight loss nutrition plan include: 

  • Chicken (without the skin)
  • Turkey
  • Lean red meat (like beef)
  • Fish
  • Whole eggs
  • Dairy (low fat)


When it comes to carbs, you want ones that won't raise your blood sugar level too high after consuming them. So stay away from cookies, cake, pastries, candy, or any other types of high sugar foods. For good carbs, chose from the ones listed below: 

  • Beans
  • Oatmeal
  • Vegetables
  • Bananas
  • Sweet potatoes
  • Brown rice
  • Whole grain breads or baked items


You may think that you need to get rid of all fat from your weight loss diet if you want to shed pounds and see the desired number on your scale. But that's not the case. Fat is actually quite helpful when it comes to making you feel full and giving your body the proper nutrients it needs. But like with protein and carbs, you need to be eating the right types of fats if you want to lose weight and retain muscle. Some that you should stay away from include butter, anything that's deep fried, along with dairy or meat that's got a high percentage of fat. Sources of good fat include: 

  • Avocados
  • Fish (cold water variety)
  • Nuts 
  • Peanut butter
  • Olive oil
  • Cheeses (low fat ones)

Putting It All Together

Now that you know how many calories you can consume each day and what number of calories you should be aiming for in order to lose weight, along with all the proper macronutrients you need to be eating and what types are best for your weight-loss goals, the only thing left to do is put it all together and create some meals that you'll actually enjoy eating. Just remember that breakfast is one of the most important meals for people looking to lose weight as it kickstarts your metabolism, so try your best to never skip it.

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Are you ready for a total body and life transformation? To find out more about our weight loss and fitness programs and how our highly qualified personal trainers in Calgary can help you achieve incredible, safe, and sustainable results, contact us by calling 403-200-0199 or by filling out our online contact form.

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