We have many people writing in to ask about a basic diet plans for age groups from 13 - 50 plus both male and female, this article should in a nutshell have an answer for everyone.
To lose weight you start by ingesting less calories than your body requires to maintain it's present weight. Use the chart below to find your consumption requirements.
i.e. A female aged 30 who is active daily would need to consume 2350 calories daily to maintain her weight, anything less and she would start to lose weight.
Sedentary is defined as someone who carries out only normal daily duties (i.e.. walking to car/bus, making dinner, minor daily household chores, etc.)
Low Activity is defined as someone who carries out normal daily duties and a minimum of 30 minutes of exercise (i.e.. walking, jogging, biking, hiking, etc.)
Active is defined as normal daily duties plus at least 60 minutes daily exercise. (i.e.. walking, jogging, biking, hiking, etc.)
Energy Consumption Requirements (Calories per Day) is based upon activity level.
Males - of average build ...................Females - of average build
| Age |
Sedentary |
Low Activity |
Active |
Age |
Sedentary |
Low Activity |
Active |
| 12-13 y |
1900 |
2250 |
2600 |
12-13 y |
1700 |
2000 |
2250 |
| 14-16 y |
2300 |
2700 |
3100 |
14-16 y |
1750 |
2100 |
2350 |
| 17-18 y |
2450 |
2900 |
3300 |
17-18 y |
1750 |
2100 |
2400 |
| 19-30 y |
2500 |
2700 |
3000 |
19-30 y |
1900 |
2100 |
2350 |
| 31-50 y |
2350 |
2600 |
2900 |
31-50 y |
1800 |
2000 |
2250 |
| 51-70 y |
2150 |
2350 |
2650 |
51-70 y |
1650 |
1850 |
2100 |
| 71 y + |
2000 |
2200 |
2500 |
71 y + |
1550 |
1750 |
2000 |
Second, you must consume plenty of water daily.
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
- Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
- Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
For more info on water consumption check out this article
Third, Follow the food guide .
First thing, think of food as groups (remember grade school?) Vegetables & Fruit, Grains & Cereals, Milk & Alternatives, Meat & Alternatives. Next, is to find out how many servings you should be eating per day.
|
Children |
Teens |
Adult |
|
9-13 Years |
14-18 Years |
19-50 Years |
51+ Years |
|
Girls & Boys |
Female |
Male |
Female |
Male |
Female |
Male |
| Vegetables & Fruit |
6 |
7 |
8 |
7-8 |
8-10 |
7 |
7 |
| Grain & Cereal Products |
6 |
6 |
7 |
6-7 |
8 |
6 |
7 |
| Milk & Alternatives |
3-4 |
3-4 |
3-4 |
2 |
2 |
3 |
3 |
| Meat & Alternatives |
1-2 |
2 |
3 |
2 |
3 |
2 |
3 |
Now, how big a serving size is:
Vegetables & Fruit - 1 Serving is equal to 1/2 cup, 125mL, 1 banana, 1 medium apple
Grain & Cereal Products - 1 Serving is equal to 1/2 - 3/4 cup, 1/2 muffin, 10 crackers, 2 large rice cakes
Milk & Alternatives - 1 Serving is equal to 3/4 - 1 cup, 125 - 250 mL, 50 - 175 g, 1 1/2 oz
Meat & Alternatives - 1 Serving is equal to 1/8 - 3/4 cup, 30 - 175 mL, 2 eggs, 2 1/2 oz
If you do not consume more than your maximum calories per day, insure daily activity of at least 30 minutes and you drink 4 - 8 glasses of water per day you will see consistent weight loss results.
To succeed at any diet you need to modify your thoughts of your "diet" to a new lifestyle this way it is not a punishment or a sentence you need to strictly adhere to. You need to assure honesty with yourself, you can't lose weight if you are going to cheat everyday of the week and lie to yourself about what you ate at the end of the week. Trust me unless you are on a plan with a buddy to make lifestyle changes if you lie to anyone about what you did or didn't do for yourself and your "new plan" the only one you are cheating is yourself.
