How to create your own weight loss plan?

Priyanka Prasad
5 min readMay 11, 2021

First published on BolndFIT

There is no rocket science in creating your weight loss plan. After all it was you who put on all those weight in the first place, right? So let’s find out how you can get rid of those extra weight.

What is being overweight?

Photo by i yunmai on Unsplash

In order to create your own weight loss plan, let us first understand what is being overweight? It is nothing but all the energy from food which couldn’t get utilised or used. The energy which doesn’t get used/ burnt gets stored in your body as body fat which piles on to lead you to being overweight/ obese. WHO has defined overweight and obesity as abnormal or excessive fat accumulation.

In fact, while I was doing some quick read on this I came across this study where according to the global burden of disease, obesity has now grown to epidemic proportions, with over 4 million people dying each year as a result of being overweight or obese. OKKAYY, that is pretty huge!

Getting rid of excessive body fat

If the underlying cause of obesity is excessive body fat, then well how to get rid of this body fat? In my years of learning and coaching I have seen people mindlessly following dieting strategies like keto, paleo, low-carb, low-fat, vegan, only to quit in a week or two.You might have have done it too.

What most of us are unaware is the basic principle behind these dieting strategies which is energy balance.

I want to tell you, no matter what dieting strategy you follow, unless you are not following the energy balance principle you are not going to see results.

Energy balance

“If [people] understood more about energy balance, it would help inform their food choices,”

Professor Clare Collins, a University of Newcastle senior research fellow

Photo by Christopher Williams on Unsplash

So what is energy balance. Energy balance works on the simple principle of calories in and calories out. Energy balance is basically the difference between the calories of food you take in a day and the calories your body burns throughout the day.

Energy Balance= Calories in- Calories out

Once you find out your energy balance, this will be your starting point for your weight loss plan. If your energy balance is a positive number, it is an indication that you are gaining weight. If it is a negative number, it indicates that you are losing weight and if is a 0, it means that you are in balanced state where you will neither gain nor lose weight.

Creating a deficit

Once you know your starting point, its time to create a deficit for your weight loss plan. Creating a deficit is nothing but reducing your caloric intake such that you are in a negative energy balance state.

Photo by Diana Polekhina on Unsplash

For example, if I am consuming 2000 calories each day and burning 1800 calories, I am now in a 200 positive energy balance. In order to lose weight, I will have to create a deficit of 300–500 calories to create a negative energy balance. This can be achieved through any of the above dieting strategies mentioned, be it low-carb, low-fat, keto, paleo, vegan, IMF etc.,

The bottom line is as long as you maintain your calorie deficit which creates a negative energy balance in your body, you will lose weight. You can then choose any dieting strategy as per your choice and preference, adherence and sustainability. It really doesn’t matter!

Exercise and Weight Training

If I can lose weight simply by reducing my calorie intake, then why do I need to exercise?

I personally wish everybody understood more the kilojoule value of their most favourite foods and how many hours it [equated to] being physically active

Professor Clare Collins, a University of Newcastle senior research fellow

So let’s just go back to the previous example for a moment. In order for me to even start beginning to lose weight, I will have to create a massive deficit of 300–500 calories. A body which is already used to eating 2000 calories a day will find itself a victim of hunger, lethargy and low on energy if I started creating such high levels of deficit right in the beginning. Well, I am not saying it’s not possible. You can! But again, is it sustainable? Ask yourself.

Exercise however, will aid the process of burning calories. It will not burn 500–1000 calories but with weight training you can hope to burn some 100–150 calories while also preserve your muscle mass whereas with cardio, walking and running you can burn around 200–300 calories.

Photo by John Arano on Unsplash

This means that now I can burn 2100 calories while eating my 2000 calories which will also put me in a deficit of 100 calories. NO HARM, NO FOUL! And I am on deficit! Better way right?

[2100(calories out) — 2000(calories in)=100 negative energy balance]

I can now easily reduce my calorie intake slowly and gradually without creating a massive deficit while also be satiated and full without feeling low on energy or hungry. Sounds sustainable? right?

Concluding thoughts

No matter what dieting strategy you are advised or following, it is unlikely any of them would work towards your goal of weight loss, unless you follow the basic principle of energy balance.

If you’re talking about body weight, you’re talking about calories. So you’d better pay attention to how much you’re eating, which is just as important as what you’re eating, if not more so.

Dr Marion Nestle

Obesity is undoubtedly a growing pandemic and it is because of the food choices we are making that we are witnessing such rising cases in chronic diseases. If we do not take control of what and how much we eat today, we are in for a lot worse than we have even imagined.



Priyanka Prasad

A Jill of many Trades| Writes about tech, law, business & lifestyle