Keep it simple with a caloric deficit, exercise & healthy eating
Price: FREE
Category: Health
Good Ol’ Eat Less Move More
- It’s just science
- Easily handle hunger
- More active = stronger + healthier
Items
📝 This plan focuses on three key pillars of weight loss: (list)
📚 ✅ Caloric Deficit – Eating fewer calories than you burn. (text resource)
📚 ✅ Increased Physical Activity – Moving more to accelerate fat loss. (text resource)
📚 ✅ Healthy Foods – Nutrient-dense meals to keep you full and energized. (text resource)
📝 📊 Determine Your Caloric Needs (Repeat Once a Week) (list)
📚 Calculate Your Maintenance Calories: Use an online TDEE calculator. (text resource)
#️⃣ Maintenance calories: (number input)
📚 Choose a deficit (text resource)
📌 Caloric deficit (select input)
options: Low deficit: 250 kcal/day (≈ 0.25 kg/week loss)., Moderate deficit: 500 kcal/day (≈ 0.5 kg/week loss)., Aggressive deficit: 750-1000 kcal/day (≈ 0.7-1 kg/week loss).
📚 ✅ Stay consistent – small progress is still progress! (text resource)
📝 🥗 Healthy Eating Plan (1200-1800 kcal/day) (list)
📚 🔹 Protein (30-40%) – Lean meats, fish, eggs, legumes. (text resource)
📚 🔹 Healthy Fats (20-30%) – Avocados, nuts, olive oil, seeds. (text resource)
📚 🔹 Complex Carbs (30-40%) – Vegetables, fruits, whole grains. (text resource)
📚 🔹 Hydration – 2.5-3L water/day. (text resource)
📷 Morning progress picture or video (scale or mirror selfie) (media input)
📌 Breakfast (400 kcal) (select input)
options: 🍳 Scrambled eggs (2) with spinach & whole-grain toast, 🥣 Greek yogurt (150g) with chia seeds & berries, 🥤 Smoothie Bowl – Blend 1 banana, ½ cup Greek yogurt, 1 tbsp chia seeds, topped with nuts, 🥣 Oatmeal with Nuts & Berries – ½ cup oats, 1 tbsp almonds, ½ cup mixed berries, 🥑 Egg & Avocado Toast – 2 boiled eggs, 1 slice whole-grain toast, ½ avocado, 🍊 Cottage Cheese & Fruit – ½ cup cottage cheese, 1 tbsp flaxseeds, ½ apple or pear, ⚡ Protein Shake – 1 scoop protein powder, 1 cup almond milk, 1 tbsp peanut butter, ½ banana
#️⃣ Breakfast calories: (number input)
📌 Lunch (500 kcal) (select input)
options: 🥗 Grilled chicken breast with quinoa & steamed broccoli, 🥑 Avocado toast with smoked salmon & side salad, 🍗 Grilled Chicken Salad – Chicken breast, mixed greens, cherry tomatoes, olive oil dressing, 🦃 Turkey Wrap – Whole-wheat wrap, turkey breast, hummus, lettuce, cucumber, 🥫 Quinoa & Veggie Bowl – Quinoa, black beans, bell peppers, olive oil, feta cheese, 🥑 Tuna & Avocado Bowl – Canned tuna, ½ avocado, cucumber, tomatoes, olive oil, 🌾 Lentil Soup & Whole-Grain Crackers – High-protein, fiber-rich, and filling
#️⃣ Lunch calories: (number input)
📌 Snack (150 kcal) (select input)
options: 🥜 Handful of almonds, 🧀 Cottage cheese with cucumber slices, 🍯 Greek Yogurt & Honey – ½ cup plain Greek yogurt, 1 tsp honey, cinnamon, 🥜 Boiled Eggs & Almonds – 1 boiled egg + 10 almonds, 🥒 Hummus & Veggies – 3 tbsp hummus + sliced cucumber, carrots, 🥜 Dark Chocolate & Walnuts – 1 square (80% cocoa) + 5 walnuts, 🍎 Apple & Peanut Butter – ½ apple with 1 tbsp peanut butter
#️⃣ Snack calories: (number input)
📌 Dinner (450 kcal) (select input)
options: 🥩 Grilled salmon with roasted vegetables, 🍲 Lentil soup with a side of whole-grain crackers, 🐠 Grilled Salmon & Roasted Veggies – Baked salmon, asparagus, olive oil, 🍗 Stir-Fry Chicken & Brown Rice – Chicken, bell peppers, onions, brown rice, 🐟 Baked Cod & Sweet Potato Mash – Lean fish + fiber-rich carbs, 🍜 Turkey Meatballs & Zucchini Noodles – High-protein, low-carb, 🍳 Vegetable Omelet with Side Salad – Eggs, spinach, mushrooms, feta cheese
#️⃣ Dinner calories: (number input)
#️⃣ Water intake: (number input)
📝 🏃 Increase Physical Activity (list)
#️⃣ Walking (steps): (number input)
#️⃣ Cardio (minutes): (number input)
✅ Strength Training (3-4x/week): Squats, push-ups, weightlifting. (checkbox input)
✅ NEAT (Non-Exercise Activity Thermogenesis): Take the stairs, stand more, walk during calls. (checkbox input)
📝 🔥 Extra Weight Loss Hacks (list)
✅ ✅ Eat More Protein: Increases satiety and preserves muscle. (checkbox input)
✅ ✅ Drink Water Before Meals: Helps reduce hunger. (checkbox input)
✅ ✅ Avoid Liquid Calories: No sodas, fruit juices, or sugary coffee. (checkbox input)
✅ ✅ Plan Your Meals: Prepping meals prevents overeating. (checkbox input)
✅ ✅ Sleep 7-9 Hours: Poor sleep leads to cravings & weight gain. (checkbox input)
✅ ✅ Manage Stress: High cortisol = increased fat storage. Try meditation or walks. (checkbox input)
✍️ Evening progress journal (text input)
📝 📊 Progress & Reevaluation (list)
📚 Weigh yourself in once a week to measure progress (text resource)
#️⃣ Body weight: (number input)
#️⃣ Weight lost since start: (number input)
📚 Calculate Your Maintenance Calories: Use an online TDEE calculator. (text resource)
#️⃣ Maintenance calories: (number input)
📚 Choose a deficit for the upcoming week. Take into account your overall goals, but als how you feel and how much you think you can handle (text resource)
📌 Caloric deficit (select input)
options: Low deficit: 250 kcal/day (≈ 0.25 kg/week loss)., Moderate deficit: 500 kcal/day (≈ 0.5 kg/week loss)., Aggressive deficit: 750-1000 kcal/day (≈ 0.7-1 kg/week loss).
Leave a Reply