Weight loss is unique to each person. There’s no one-size-fits-all solution because we all have different needs. A personalized nutrition plan is key to achieving sustainable weight loss. Here’s a brief step-by-step guide to help you create your own plan.
Step 1: Understand Your Caloric Needs
To lose weight, you must consume fewer calories than your body burns. Use a TDEE calculator to determine your Total Daily Energy Expenditure and create a slight calorie deficit (250-500 calories less) to lose about 1 lb per week. if you set a target of lossing a weight of 1 lb per week we try to reduce a weight of 2 lb per week for 3 month which reduce high amount of calories
Step 2: Balance Your Macronutrients
Properly balance proteins, fats, and carbs to fuel your body:
- Protein: 25-30% of daily calories (chicken, fish, Greek yogurt). It may give energy to body and help to work more and efficiently continuously because of high amount of protein on daily basis as you work by eating high protein may give more power and due to work, you just doing one kind of exercise which may reduce body weight.
- Fats: 20-30% of daily calories (avocado, olive oil, nuts). Fat may give carbs to the body which is helpful to gain muscle and make good body position.
- Carbs: 45-50% of daily calories from complex carbs (whole grains, fruits, veggies). carbs play efficient role to body person get source of protein and vitamins to body also the amount of water is increased because of fruits.

Step 3: Focus on Whole, Nutrient-Dense Foods
Nutrient-dense food is crucial for the body which may indicate some substances which helps to reduce body weight. Incorporate more whole foods like:
- Leafy greens (spinach, kale).
- Lean proteins (chicken, turkey, lentils).
- Healthy fats (avocado, salmon).
- Fruits and vegetables (berries, apples, spinach)

HEALTHY FOOD FOR WEIGHT LOSS
Step 4: Control Portions, Eat Mindfully, and Cook Healthily
- Use smaller plates for portion control if you eat less but are healthy it will not give more fat and the amount of protein is increase with the fresh food .
- Eat slowly to give your brain time to register fullness because if you concentrate on eating food with fresh mind may helps more to eat properly and digest food with the digestion of food nutrients comes to body.
- Choose healthy cooking methods like grilling, steaming, or baking as well reduce to use of oil which is reduce blood pressure control also try not to consume sugar.
Step 5: Track Progress and Adjust
Keep a food journal and monitor weight changes also check the weight once in a week so you check the progress about how you gains or loss in a week. If weight loss stalls, adjust your calorie intake or macronutrient balance. Be patient—weight loss takes time but ot will be done by progress day by day that you do activity in a day.