How to Prepare Your Own Favorite Weight Loss Diet Plan

Overweight and obesity are now becoming epidemic. WHO has revealed some prime facts on this issue that let the people be surprised. There are so many websites in the web which are focusing on some points of this matter and stating some tips to resolve this issue. They are suggesting so many solutions and diets, but that are not absolutely absorbent by the people.

The prescribed diets to overcome this issue are like a burden on the public. People can’t go long with the prescribed diet because that is against the eating habits of people. To come up out of this problem, they found themselves imprisoned with the suggested diet. They don’t freely accept the things.

By this post, people who suffering from obesity and overweight are going to get an effective solution. It has no such restriction to their eating habits. They can easily set an effective and the best weight loss diet plan according to their own eating styles.

The eye-opener key facts reveled by WHO

The key facts disclosed by World Health Organization on the global obesity and overweight issues are as below:

  1. Worldwide obesity has nearly tripled since 1975.
  2. In 2016, more than 1.9 billion adults, 18 years and older were overweight. Of these over 650 million were obese.
  3. 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
  4. Most of the world’s population lives in countries where overweight and obesity kills more people than underweight.
  5. 41 million children under the age of 5 were overweight or obese in 2016.
  6. Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
  7. Obesity is preventable.

Most weight loss diet plans are not welcomed by the people

Yes! This is the fact. The suggestions provided to them are mostly theoretical. In such a busy life style that can’t be followed. The test and choice of foods of every person is different but the prescribed diet is same for everyone. People feel scary to follow the diets which are not according to their eating habits. They feel that, that plan is not adoptable to him because diet is against their choice and taste. During following the diet plan, they also feel hungry and forced to go against it.

People likes diet plan according to their taste and choices

How fantastic, if the diet plan may be prepared according to the person’s taste, choice and habits. They don’t feel any problem in following that plan. They will adopt such a diet in their eating habits very easily and happily.

I am going to provide such a solution, wherein everyone can select their food and quantity according to their taste and choices to prepare a more acceptable diet plan for him. Maintaining the calorie intake quantity in terms of carbs, protein and fats became so easy with my diet plan.

We should know the health consequences of overweight and obesity

These are not such a disease to be panic. It is preventable and curable. But you should know the consequences of these problems if it is not taken care about.

  1. Obesity and overweight may cause heart disease and stroke, if it is not treated. The leading cause of death in 2012 was obesity and overweight resulted in cardiac trouble.
  2. It causes musculoskeletal disorders, especially osteoarthritis- a highly disabling degenerative disease of the joints.
  3. Its byproduct disease is diabetes.
  4. Obesity and overweight arose the possibilities of cancer that includes endometrial, breast, ovarian, prostate, liver, gallbladder, kidney and colon.

Who are overweight and obese?

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. It is defined by BMI classification. For adults:

  • Underweight: < 18.5

  • Normal Range: 18.5 – 24.9

  • Overweight: >= 25.0

    • Pre-Obese: 25.0 – 29.9
  • Obese: >= 30.0

    • Obese Class I: 30.0 – 34.9
    • Obese Class II: 35.0 – 39.9
    • Obese Class III: >= 40.0

BMI (Body mass index) is a simple index of weight-for-height that is commonly used to classify overweight and obesity. It is calculated as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).

Your favorite weight loss diet plan

I always try my level best to provide my honorable audience a more powerful, authentic and user friendly solution so that they can highly benefited by my effort. I have prepared an excel worksheet that contains 21 food groups of 6347 variety of foods. This is designed such a way that you can choose your favorite food of adequate quantity to make your diet as per your wish maintaining the effective range of Carbohydrate, Protein and fats (45%, 25% and 30%) within prescribed limit. It is user friendly. You can click the link DIY Worksheet for The Best Fat Loss Diet (C:P:F = 45%:25%:30%)  to get the required worksheet. To prepare your very own weight loss diet plan, please follow the below steps:

  • Choose your Category:

There are three categories – (1) Women / Less Active /Slower Metabolism, (2) Men / More Active / Faster Metabolism and (3) Moderate Active / Moderate Metabolism. You have to choose one category from the drop-down menu which one is appropriate to you.

  • Write down your weight:

In the cell below “YOUR WEIGHT (lb)”, you type your weight which should be in pound. By entering the above 2 fields, you will get the required standard “INTAKE CALORIE THRESHOLD” by the mentioned mathematics.

  • Prepare worksheet ready for you:

Arbitrarily, I have selected some foods with quantity to show the demo. Your first work is to release all the filters by going to “Home=>Sort & Filter=>Clear”. After clicking “Clear” all the filters of this worksheet will be released. Select all the cells of 1st and 2nd column under ‘Select’ and ‘Wt. of Food (g)’ and press delete. By doing this, Chosen value of “INTAKE CALORIE THRESHOLD” table became zero with red color (Red color of this table will became Green when the calorie value of Carbs, Protein and Fat of your selected foods reached within the range of standard calorie). Now your worksheet is blank and ready for you to select your favorite foods.

  • Selection of your Foods and quantity:

Using drop-down menu of “Food Group”, select any group of your choice. After that, use drop-down menu of next column “Food Name” to select the name of your food which you want to include in your diet. Now, in the same row you go to first column “Select”, and choose SELECT from the drop-down tab of the cell. Next, you put the quantity of your food in the same row of next cell under the column “Wt. of Food”. The calorie content of Carbs, Protein and Fat will be appeared in the same row and will automatically be added to “Chosen” column under “INTAKE CALORIE THRESHOLD” table cited at top right of this worksheet. Release the filter and continue selecting your next food until color of the cells of “Chosen” column under “INTAKE CALORIE THRESHOLD” table becomes green for all the 3 components. Release all the filters, and use filter of 1st column “Select”, click on “SELECT” from the drop-down menu. List of all your chosen favorite foods will appear on the screen. Adjust the quantity and food until calories of Carbs, Protein and Fat of your selected food reached within the range of standard quantity. When all the 3 cells becomes green, that means your diet of favorite food is complete.

  • Start to follow the diet:

Start to follow the diet and be healthy by reducing 1 pound/week. Continue the diet until you reach within your BMI normal range. For changing the taste any time you may edit your diet plan.

Being Healthy is your Right!

Follow your own best weight loss diet plan and try to be physically active. This is your very own favorite diet; certainly you will enjoy it. Because being healthy is your Right.


  1. I love this idea of the worksheet and preparing my own weight loss plan. I think the one reason why most of us fail is because we try to follow something that we don’t like to begin with. It generally will work a couple of days, and then you just don’t stick with it because it is not the right diet plan. Thanks for this!

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