How to Lose Weight Fast With Free Meal Plans

There is a wide range of weight loss programs and plans. Among the available weight loss options is the use of meal plans. Meal plans are descriptions and suggested foods for various meals throughout the day. The plans usually include the daily caloric intake and result in fast weight loss by cutting out unnecessary calories while providing the body with appropriate nutrition.

Instructions

1

Determine the necessary number of calories needed as a minimum. While losing weight quickly will occur if calories are cut drastically, it is important to ensure the body gets enough nutrition during the dieting phases. Determine the Basal Metabolic Rate or BMR. For women, the calculation is 655 + (4.35 x weight) + (4.7 x height) - (4.7 x age). For men, the calculation is 66 + (6.23 x weight) + (12.7 x height) - (6.8 x age). The weight is calculated by pounds and height is by inches. From the BMR, find the necessary calories to maintain weight. This differs by lifestyle. If you do not exercise, multiply the number by 1.2. Light exercise of 1-3 days a week multiplies the BMR by 1.375. Moderate exercise of 3-5 days a week multiplies the BMR by 1.55. Heavy exercise of 6-7 days a week multiplies the BMR by 1.725. Anyone who has extra heavy exercise, where they exercise every day for extended periods or do physically demanding work, should multiply the BMR by 1.9.

2

Go online and look for meal plans that provide you with the appropriate calories. For example, if normal caloric intake is 2,000 calories, cut the calories for the day down to 1,500 total calories. There are free meal plans available on a variety of websites, such as The Lose Free Diet or Changing Shape's website.

3

Look over the meal plans. The free meal plans will usually include breakfast, lunch and dinner with two or three snacks throughout the day. Suggested foods will differ depending on the specific diet.

4

Select a plan that suits your personal needs and lifestyle. Keep in mind that some diets have suggested alternatives to foods, so if one or two items in the plan are allergens or disliked, change the food to something else.

5

Follow the diet plan. Avoid straying from the diet plan because it can result in lowered metabolism and prevent fast weight loss. Most free diet plans will suggest eating five or six times in the day for the best results.