Be In Your Best Shape With A Diet Plan To Reduce Weight

Shalini Thakur

Written by Shalini Thakur

diet plan to reduce weight

Table of content

Are you tired of trying various diet plans without any success? If yes, then it’s time to switch to a diet plan to reduce weight that is not only effective but also sustainable in the long run. 

Losing weight can be a challenging process, but a proper diet plan to lose weight can make a significant difference in achieving your weight loss goals. In this blog post, we’ll discuss a simple and effective diet to help you reduce weight and get back in shape.

The Diet Plan To Reduce Weight Has 4 Main Steps

The Ultimate Diet Plan to Help You Reduce Weight Effectively is a comprehensive and sustainable diet plan designed to help individuals lose weight in a healthy way.

The diet plan to reduce weight focuses on creating a calorie deficit, planning healthy meals, monitoring progress, incorporating physical activity, and staying hydrated.

The first step in the weight loss diet chart is to determine an individual’s daily caloric needs based on their age, gender, height, weight, and activity level.

Planning meals in advance can help individuals stick to the diet plan and make healthy food choices.

Monitoring progress is an essential part of the plan. Keeping track of daily food intake, weight, and body measurements can help individuals evaluate their progress and make adjustments to their diet plan as needed.

Finally, staying hydrated by drinking at least eight glasses of water per day and avoiding sugary drinks and alcohol is emphasized in the plan.

Overall, the Ultimate Diet Plan to Help You Reduce Weight Effectively is an approach to weight loss that focuses on creating a calorie deficit, planning healthy meals, monitoring progress, incorporating physical activity, and staying hydrated.

In order to follow a diet plan for weight loss, there are major points that you need to keep in mind, to begin with, the first step in every weight loss journey is:

Step 1: Understand Your Caloric Needs To Reduce Weight

However, the first step in creating a diet plan is to determine your daily caloric needs. Also, your caloric needs depend on age, gender, height, weight, and activity level. You can use online tools or consult a dietitian to determine your daily caloric needs.

Additionally, understanding your caloric needs is crucial for maintaining a healthy weight and ensuring your body has enough energy to function properly. Here are the steps to determining your daily caloric needs:

  1. Age: As you age, your metabolic rate tends to slow down, so you may need fewer calories than when you were younger.
  2. Gender: Men typically need more calories than women due to differences in muscle mass and metabolism.
  3. Weight: Your weight is a crucial factor in determining your caloric needs. If you’re overweight, you may need to consume fewer calories to lose weight, while if you’re underweight, you may need to consume more calories to gain weight.
  4. Height: Taller people generally require more calories than shorter people, as they have a larger body mass to maintain.
  5. Activity Level: Your level of physical activity also plays a significant role in determining your daily caloric needs. People who are more active burn more calories than those who are sedentary.

Step 2: Create A Calorie Deficit

To lose weight, it’s important to create a calorie deficit by consuming fewer calories than your body burns. This means your body will start using stored fat for energy, leading to weight loss.

  • Basically, creating a calorie deficit can be achieved through a combination of diet and exercise.
  • Consuming fewer calories can be done by reducing portion sizes, choosing lower-calorie foods, and limiting high-calorie snacks and beverages.
  • Increasing physical activity can also help to burn more calories, which can contribute to creating a calorie deficit.
  • It’s important to note that creating a calorie deficit that is too large can have negative consequences on your health.
  • A deficit of 500 to 1000 calories per day is a safe and sustainable range that can lead to a weight loss of one to two pounds per week.
  • However, a larger calorie deficit can lead to nutrient deficiencies, muscle loss, and other health problems.

It’s important to approach weight loss in a balanced and sustainable way, focusing on making healthy choices and creating a calorie deficit that is appropriate for your body and lifestyle.

A registered dietitian can help you create a personalized plan that meets your weight loss goals and ensures that you are getting the nutrients your body needs to stay healthy.

Step 3: Plan Your Meals

Planning your meals in advance can be a useful strategy for sticking to your diet plan and avoiding unhealthy food choices.

When you plan your meals in advance, you can ensure that you have healthy options on hand and avoid making impulsive food choices.

  • When planning your meals, it’s important to focus on whole foods that are nutrient-dense and support your health.
  • These include fruits, vegetables, lean protein sources like poultry, fish, and beans, whole grains like quinoa, brown rice, and oats, and healthy fats like avocado, nuts, and seeds.
  • Incorporate a variety of colorful fruits and vegetables into your meals, choose lean protein sources, and opt for healthy fats like olive oil or nuts.
  • It’s also important to avoid processed and packaged foods, sugary drinks, and high-calorie snacks. These foods are often high in calories, sugar, and unhealthy fats, and offer little in the way of nutrients.
  • Instead, focus on cooking at home with fresh ingredients and preparing meals that are both satisfying and nourishing.
  • By planning your meals in advance and focusing on whole, nutrient-dense foods, you can support your health and stay on track with your diet goals.
  • Remember, a balanced and sustainable approach to healthy eating is key to long-term success.

Sample Diet Plan To Reduce Weight

The diet plan may vary if you are on a customized diet plan given by your dietitian based on your health issues or goal.

Meal 1 [ Early Morning]1 cup of coriander water or amla juice + 5 almonds.
Meal 2 [Breakfast]Fruit Bowl/ Curd Smoothie/ Oats Chila/ Poha
Meal 3 [Mid Morning]1 Glass of Coconut Water or A fiber-rich fruit
Meal 4 [Lunch]1-2 Roti (50% wheat + 50% ragi/oats/bajra) + seasonal vegetable + curd + salad
Meal 5 [Evening Snacks]Option 1 = 4 Almonds + 1 walnut + green tea
Option 2 = A plate of Fruit salad or any salad of your choice.
Meal 6 [Dinner]Option 1 = Fruit raita/Yogurt smoothie
Option 2 = Saute veggies
Or = 1 oats roti +vegetable curry
Meal 7 [ Post Dinner]A cup of warm lemon water/ green tea

Step 4: Monitor Your Progress

Monitoring your progress and making adjustments to your diet plan is crucial because it allows you to understand how your body is responding to the changes you are making in your diet and lifestyle.

  • It’s essential to monitor your progress and make adjustments to your diet plan accordingly. 
  • Keep track of your daily food intake, weight, and body measurements to evaluate your progress.
  • For example, if you are not losing weight as expected, it may be because you are consuming too many calories or not burning enough calories through physical activity.
  • By keeping track of your food intake and exercise routine, you can identify areas where you need to make changes and adjust your diet plan accordingly.
  • Similarly, tracking your body measurements such as waist circumference and body fat percentage can help you identify changes in your body composition, even if your weight remains the same.
  • This can be especially important if you are trying to build muscle or lose fat, as your weight alone may not accurately reflect your progress.
  •  If you’re not losing weight as expected, you may need to adjust your calorie intake or increase your physical activity.

Weight Loss Tips To Follow With Diet Plan To Reduce Weight

So, how about some pro tips on how to lose weight naturally? However, below are some important tips that will help you in your weight loss journey and also for people who are trying to maintain a specific number of kg. 

Quick Recap To Save Your Time

When you follow a plan, it gives you guidelines for what types of foods to eat and how much of them to eat. It also helps you stay on track and stay motivated to reach your goals.

Thus, in this blog, we have covered why you need a weight loss diet plan, how to choose, different types of diets, a sample diet chart, and weight loss tips

Additionally, following a plan can help you learn how to make healthier food choices, which is an important part of achieving long-term weight loss success.

A healthy and balanced diet is essential for weight loss, but it’s also important to maintain a consistent exercise routine and get enough sleep.

Follow this simple and effective diet plan, and you’ll be on your way to achieving your weight loss goals. Remember, weight loss is a journey, and it takes time and dedication to achieve long-term success.

How A Right Diet Plan Can Help You Lose Weight?

So, Shradha is from Rotak and is a teacher. She was suffering from the extra weight on her body and so, she was desperate to get fit and slim.

The problem during Shradha’s weight loss journey was that she used to get tired very quickly, in short fatigue. She also did not do much physical exercise.
She had also, tried doing a diet before and could not succeed. But after reaching out to Fitelo. She lost 20 kg in 120 days. Moreover, went from XXL to M in size, which is like just Wao!

Hence all you need is the right diet and guidance to motivate you to make things possible.

Fun Fact

Good News! People who love egg yolks but were avoiding it thinking it is unhealthy, check this out.

Time to make your breakfast, with a whole egg!

Frequently Asked Questions

Which Diet Method Is Best For Weight Loss?

A diet plan for weight loss is highly customized depending on every individual’s body needs and health concerns.

Is There Any 7-Day Diet Plan To Start Reducing Body Weight?

There is a 7-day diet chart that we have mentioned above so as to reduce body weight. 

How Can I Lose 10 Kgs In 7 Days?

Ans. Weight loss is not a magical pill. Although to see a weight loss difference in the body it takes up to 2 weeks. But you can definitely feel a certain difference in 7 days if you follow a healthy diet.

What Foods Are Good For Losing Weight?

You can add certain foods for weight loss such as vegetables for weight loss.

How Do I Start A Beginner’s Diet?

However, to start a beginner’s diet you need to consult a professional dietitian first. This is to understand your body’s needs and issues according to which you will be given a diet plan.          

How Do I Lose Weight Through Diet Only?

If you have a sitting job and no time to work out or exercise you can still lose weight. You can follow a customized diet plan prescribed by your dietitian.

Which Diet Plan Is Best For PCOS Weight Loss?

Fitelo diet plan for PCOS is one of the best for weight loss and overcoming PCOS.

Contact Us

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

No Thoughts on Be In Your Best Shape With A Diet Plan To Reduce Weight

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter