Scheduling your diet so you have something in the not to distant future works. Its a great way to set short term objectives that are relatively easy to manage. A good schedule might be as in the example below if your calorie deficit plan is 1000 calories a day. We have create a little tool here for you to create your own plan.
Calorie Capacity Plan
- BMR : Let’s say your BMR (calculate here) is 1800.
- Morning Exercise: Lets say you burn 500 calories (see exercise schedules here). No meals or snacks
Calorie Capacity: Your Calorie Capacity is: 2300 (sum of BMR and exercise)
Meal Plan
- Meal One: Afternoon or tea time: 600 calories. See simple food planner here
- Meal Two : Evening : 600 calories : See simple food planner here
Calories Added is sum of meals above : 1200
Calorie Deficit and Weight Loss
Based on your Calorie Capacity and Meal Plan you will burn 1100 calories today. (Calorie Capacity – Calories Added- both above). If you repeat this schedule for a whole week you should burn 7700 calories which is the accepted calorie deficit to lose 1kg or 2.2lbs. See science here.