How To Plan A Diet If You Are Overweight

how to plan a diet

Being overweight gets tricky when it comes to the right foods that you should eat to help you shed some of the weight.

It is important that you start to plan for a diet to give you a precise blueprint on what you should be doing along the way.

There are all sorts of meal plans to help overweight people. Though you can follow a certain plan, you should aim at personalizing it for you to gain the most benefits out of it.

Your healthy eating plan should consist of foods that can help you receive healthy nutrients as you get rid of excess fats.

You must plan your diet according to different meals that you ought to take at different times every day.

Below is how you can plan your diet when you are overweight and important tips that you should incorporate to help you shed some calories.

Take The Right Foods At The Right Time

meal timing on a diet

The right foods can help you stop gaining more weight. Identify what you eat at different times of the day and make the necessary adjustments. Your diet plan should consist of food like lean protein, vegetables, fruits, and low-fat dairy products.

Consider the different meal options that you have and select healthy foods. If you have different options for your breakfast and lunch, you can keep on changing them so that you don’t rely on the same meals every day.

Use the following example:


Start your day by consuming whole grain cereals and some fruits. Whole grain cereals contain fiber that helps you remain full for longer so that you don’t keep on snacking during the day.

Take some coffee with a minimal amount of sugar during breakfast. The caffeine can suppress your appetite and prevent you from eating a lot the rest of the day.

Instead of taking coffee every morning, alternate it with soymilk or non-fat milk. Do not skip this first meal of the day since it gives you enough energy to do your daily activities and prevents you from snacking every time.


You can take a healthy snack during mid-morning if you feel hungry. Avoid eating when you don’t feel hungry and try to distinguish hunger from thirst. Sometimes, water may be enough to take you up to lunch time.

Choose a snack such as corn tortilla with some grilled vegetable like onions and tomatoes and avoid adding salt to your snack.


Eat heavier during lunch time if your energy levels are down. An overweight person should stay away from restaurant food. Most of the food made in joints contain hydrogenated oils which increase the levels of bad cholesterol in your body.

Therefore, carry packed lunch to work to avoid relying on restaurant food.  You can prepare mixed greens to make a salad or cook white bean soup with some cannellini beans. Feel free to add some red pepper to your meal.


Keep your dinner light by taking a fruit, salad or veggie burger. Eating light during dinner gives the food enough time to digest before you sleep. During the night, you are less active than daytime meaning digestion will be slow; therefore, you don’t need to eat a lot of food that can take hours before getting absorbed.

Watch Your Calorie Intake

The number of calories you consume from different foods should be part of your diet plan. Start calculating the calories so that you ensure that you are consuming less than you burn.

Come up with a daily calorie budget to help you shed some extra weight. Find out the number of servings your body requires from the different food groups. Select the lowest calorie choices from every food group and stick to them.

When you are overweight, you should invest in a kitchen scale that is reliable to help you determine the calories you are consuming from different foods. Get measuring cups or spoons to measure portions of your diet so that you don’t overeat. Get rid of large plates that make you overeat and switch to small plates. Compare the portion sizes to objects such as a light bulb or a baseball.

Shop Wisely

plan grocery list

Decide what you are going to purchase from the food store before you go shopping. Come up with a shopping list to avoid impulse buying of junk food and unhealthy foods.

Stock your fridge with healthy foods and get rid of soft drinks that contain a lot of sugar. Set aside a specific amount for food and avoid carrying extra cash since it can tempt you on buying unhealthy foods.

Understand Your Body

As you plan your diet, it is important to understand your body for you to be more conscious and make the right changes.

Dieting goes beyond willpower since you need to know yourself and work hard to stick to the plan. Identify the meals that are hard to stop eating and start reducing the portions that you take.

For instance, if you are addicted to French fries and eat them every day, you can start skipping one or two days until you fight off the craving. It is good to be honest with yourself for your diet plan to work.

Choose Healthy Treats

You can treat yourself with healthy delicious meals such as low-fat yogurt instead of ice cream. Blend smoothies from home using different fruits so that you can avoid taking sodas or carbonated drinks.

Avoid treating yourself with alcohol since it contains high sugar content that only adds to your weight.


journal your diet

A food journal can also help you a lot when you are planning your diet. You can use it to help you manage the triggers that make you overeat. It could be emotional issues that make you turn to food. Express your feelings through the journal so that you don’t turn to food.

Write down your goals in your diary and work hard to achieving them through your diet plan.


As much as planning your diet when you’re overweight is crucial, you should not forget the importance of working out in addition to taking an effective fat burner like Ultra Omega Burn. Change your lifestyle and let our tips guide you to help you get rid of extra pounds.

Remain disciplined with your diet plan for you to start noticing changes. You can do it!

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