If it has been sometime since you were last capable to fit into that figure hugging dress, it's time to drop some weight successfully? Numerous diets are claiming to have remarkable weight loss effects. As a certified dietitian, my professional instinct is to gun them down as non-scientific gibberish. What I personally would recommend if you are looking to lose weight the healthy way is a low calorie diet plan or as some would call it a calorie-controlled diet. There has been considerable research done on this diet with regards to its effectiveness.

Before I elaborate in depth about the low calorie diet, let's get the basic terminology right. The term calorie(kcal) refers to an unit of measurement for energy, and more commonly applies to the measurement of energy in food. So what's the big deal about all this calories talk?? The problem arises when people eat more calories than required.

Calorie in > Calorie out = Weight gain

Now that you understand what causes us to gain weight, follow me though a 3-step plan to help you embark on a low calorie diet plan effectively.

Step 1: How many calories do you need in a day

This will be determined by your activity level and basic metabolic rate (BMR). Take note that the BMR for a man and woman is determined differently.

Women:
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years)

Men:
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

To find out what your daily calorie requirement is, use the following formulas:

Sedentary (Your only exercise is typing on the keyboard)
(BMR x 20 percent) + BMR

Lightly active (You exercise 1-3 times a week)
(BMR x 30 percent) + BMR

Moderately active (You exercise 3-5 times a week)
(BMR x 40 percent) + BMR

Very active (You exercise intensely on a daily basis)
(BMR x 50 percent) + BMR

Extra active (You do hard labor or are in athletic training)
(BMR x 60 percent) + BMR

Let's be true to ourselves. If you want this diet to work you have to use the formula based on the ACCURATE activity level. Here's how you can calculate your required calorie intake. The projected calorie needs for a 47 year old sedentary woman who is 68kg and 163cm tall will be:

BMR = 655 + (9.6 X 68) + (1.8 X 163) - (4.7 X 47) = 1380 kcal

Total daily calorie requirement = (1380 x 0.2) + 1380 = 1656 kcal

Just so you know, a normal western diet consists of 3000-3500kcals and that is twice what an average female needs. This is one of the causes as to why more and more people are gaining weight.

Step 2: Decide on how much you need to cut out from your diet, create a calorie deficit

In order for you to burn off your fats, you daily calorie intake needs to be less than what you calculated. You can start with creating a deficit of 300-500kcal daily.

A female that is eating 1150kcal daily as opposed to her required 1656kcal will lose about 1 pound after a week . This is in theory. Personally I would not advise anyone to consume less than 1200kcal as this will cause the body to go into 'survival' mode and make fat loss more difficult.

3500kcal deficit = 1 pound of weight loss

You will need to cut off 35000kcal from your diet over a time period if your goal is to lose 10 pounds. Remember, slow and steady wins the race.

If you are cutting your calories the right way, you weight should come off about 1-3 pounds a week. Anything more is too much

Step 3: Keep a food diary and determine what needs to be cut out

Keeping a food journal can be very useful in a diet. You will find that you are actually consuming a lot more than you imagined (assuming you do not cheat).

Be meticulous with your note taking over a course of 3 days. Don't leave out the minor details of your meals. .

You can then find out how many calories each meal contains by using a calorie database on the internet.

From here, you will be able to single out the food sources that are hefty in calories. Begin to create a calorie deficit by cutting out food stuff that you don't need like unhealthy snacks.

As a dietitian, writing meal plans is something I enjoy doing. Here is an example of a healthylow-calorie meal plan.

Breakfast:

Half a wholegrain bagel with a thin spread of light cream cheese (300kcal)

1 glass of low fat milk (90kcal)

Mid-morning snack:

1 cup of Low-fat yoghurt (130kcal)

Lunch:

Wholegrain sandwich bread, with a spread of mustard, salad veggies and lean meat (chicken/beef) (350kcal)

1 serving Minestrone soup (150 kcal)

Afternoon snack:

1 serving of fresh fruit (70 kcal)

Dinner:

Half cup of pasta with tomato sauce + 1 palm size grilled meat/fish or chicken OR half cup of lean mince (400kcal)

Side salad with fat-free dressing (70 kcal)

1 serving of fresh fruit (70 kcal)

Total Calories: 1630 kcal

Do note that this is just a sample, by no means my prescribed meal plan. By familiarizing yourself with the calorie content of food, you will know what food to remove from your eating habits to create a calorie deficit.

Here's what you can do to create a calorie deficit

1) Switch from a full strength soda to a no-sugar added drink

2) Use fat free salad dressings

3) Replace processed fruit juices with the real fruit

4) Decrease the amount of oil you use for cooking

5) Always choose lean cuts of meat

6) Reduce the food portions you usually eat

7) Consume less fried stuff

8) Use low fat dairy products

9) Remove alcohol from your diet

In order for the low calorie diet plan to work, consistency is key. Remember to treat yourself to something yummy if you've been consistent with your diet for a couple of weeks. Do not feel discouraged should you have exceeded your calorie intake for the day. It isn't what you consume in a day but the cumulative efforts over a period of time that really matters in the battle against the bulges.