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Monday, July 4, 2011

Finally! A Weight Loss Plan That Fits You

A weight loss plan will do absolutely nothing, if it is not custom made for you. This article will provide you with all the tools you need to design your own personalized weight loss plan.

You are the expert!

No one knows your body better than you. You know that if you eat bread it makes you fat, or if you eat vegetables it makes you lose weight, etc. So ultimately you are an expert on your body and how it functions.

Armed with that knowledge, we are going to carve out a weight loss plan that fits you perfectly.

Step 1 - Which body type are you?

There are three main body types, although many people can be a combination of two. The Mesomorph is the body type usually considered lucky individuals, because they are naturally lean and muscular and don't gain fat easily.

Then we also have the Ectomorph body type. These individuals have a small bone structure, a very fast metabolism. They are considered skinny people and have difficulty gaining any weight, even if they consume a lot of calories.

Then we have the dreaded Endomorph body type, the unlucky individuals. They have a large bone structure and gain weight by simply looking at food. For a person with this body type, it is very difficult to lose weight, unless they follow a very strict diet.

If you are looking to lose weight, you are certainly not an Ectomorph or Mesomorph. You are either a total Endomorph or a combination of an Endomorph and a Mesomorph.

Our first step is now complete. We know, which body type we have, and can move on to step 2.

Step 2 - Body fat

To find out how much calories we must eat, we need to know what our body fat percentage is. To make it easier for you to understand, think about that for a second. Your body is made up of three main components, muscle or lean mass, bone or bone mass and fat or body fat. Since you can't feed bone or fat, we are only interested in our lean body mass. Usually a personal trainer is qualified to take your body fat percentage, but to be more accurate you should probably consider hydrostatic weighing, but any method available to you will do.

Now we know our body type and also our body fat percentage, on to step 3.

Step 3 - Design your personalized weight loss plan

Now that we have our lean body mass, it is really easy. As an example, say that you weigh 200 pounds and have a body fat percentage of 20 (20%). We deduct that 20% from our weight, which will look like this. 200 pounds minus 20% (body fat) equals 160 pounds lean mass. All we have to do now is feed that 160 pounds with the right amount of calories and that is it.


Always remember, 1 gram of protein equals 4 calories. 1 gram of carbohydrates equals 4 calories and 1 gram fat equals 9 calories.

Our weight loss plan will have to be a high protein, moderate carbohydrate and low-fat diet. Eat 1.5 grams of protein per pound of lean body-weight, eat 0.5 - 0.8 grams of carbohydrates per pound of lean body-weight and your fat intake should be 20% of your daily caloric intake in the form of essential fatty acids.

Buy yourself a...

Get yourself a nutritional almanac, work out how much calories the food has per gram and eat six or seven meals a day every 2-3 hours. That is what you would pay an experienced personal trainer or dietitian to do for you, but now you can do it from home for yourself and family. Enjoy your custom weight loss plan.

You can call it weight loss, fat loss, lose a few pounds, burn fat or even lose weight, but there is only one successful way to do it. Visit my website to find out how.

Article Source:

Etienne Stols - EzineArticles Expert Author

View the original article here


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