Diets and Exercise Plans

Diets and Exercise Plans


Body Mass Index, or BMI, is a way to help you figure out if you are at a healthy weight for your height. BMI is a number based on your weight and height which will give you a certain amount of calories to consume daily. Below, you will find the formula to use or you can just fill in the blanks in the calculator and it will give you the amount. Below get your results for how much calories you should be consuming in a day. 

(*Calorie Calculator from the following website:

Calorie Calculator

In this section, you will be able you choose and click on your diet plan, and exercise plan based on your BMI Calculations from above. There are 4 main selections of plans that you can choose from.

  1. 1200 Calories Meal Plan: This is meal plan would be for the Less Active female, who is active for 20-30 minutes on workout days. Its the minimum amount of calories that a female should have daily for weight loss goals. This meal plan will give you the quickest results for weight loss, as well if done with the right foods. If you were to go any lower then it can have a negative impact on your health, or if you have an illness currently it can make things worse. So please, if you are looking to go lower than 1200, consult your Doctor before choosing any meal plan.

  1. 1500 Calories Meal Plan: This meal plan is for the female who is Moderately Active, A female who is active 3-4 times a week ranging from 30-45 minutes exercise on those days. This female would like to take her time to lose weight.

  1. 2000+ Calories Meal Plan: This meal plan is for the Active female, who is most likely trying to maintain current weight, or gain weight. An active female 60-120 minutes of exercise 4-6 times a week. A less active person would need fewer calories and a more active person would need more. Please consult your doctor about any meal plan.

  1. Fasting Plan: In this plan, you will choose 1 of 4 ways to do your fasting. There is the 12 hour, 16 hour and the 3 days on 3 days off these are the methods that most people follow.

Words to Know 


A unit of energy in food. Carbohydrates, fats, protein, and alcohol in the foods and drinks we eat provide food energy or “calories.” this info is usually found on the nutrition label of the packaged item at back or on the side.


Carbohydrates are one of the types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar)for some people they need to look at this as well as sugars in a food item. Your body uses this sugar for energy for your cells, tissues, and organs. It stores any extra sugar in your liver and muscles for when it is needed if diabetic this can be a bad thing. There are two types of carbohydrates: simple and complex. Simple carbohydrates include natural and added sugars usually found in processed foods. Complex carbohydrates include whole grain bread and cereals, starchy vegetables and legumes. These are usually foods that will help keep your stomach full and healthy.


Digestion is the process the body uses to break down food into nutrients. The body uses the nutrients for energy, growth, and cell repair.


Your diet is made up of what you eat and drink. There are many different types of diets, such as vegetarian diets, weight loss diets, gaining weight, and diets for people with certain health problems.

Dietary Supplements

A dietary supplement which is used to help increase results or help body with any missing nutrients. Supplements can contain one or more dietary ingredients including vitamins; minerals; herbs or other botanicals; amino acids; and other substances.


Fiber is a substance in plants. Dietary fiber is the kind you eat. It’s a type of carbohydrate. You may also see it listed on a food label as soluble fiber or insoluble fiber. Both types have important health benefits. Fiber makes you feel full faster, and stay full for a longer time. In weight loss it can help you control your weight. It helps digestion and helps prevent constipation.


Going without food for a long period of time.


This field of study focuses on foods and substances in foods that help animals (and plants) to grow and stay healthy. Nutrition science also includes behaviors and social factors related to food choices. The foods we eat provide energy (calories) and nutrients such as protein, fat, carbohydrate, vitamins, minerals, and water. Eating healthy foods in the right amounts gives your body energy to perform daily activities, helps you to maintain a healthy body weight, and can lower your risk for certain diseases such as diabetes and heart disease.


Protein is in every living cell in the body. Your body needs protein from the foods you eat to build and maintain bones, muscles, and skin. You get proteins in your diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can’t make on its own. Plant proteins are incomplete. You must combine different types of plant proteins to get all of the amino acids your body needs. You need to eat protein every day because your body doesn’t store it the way it stores fats or carbohydrates.

Saturated Fat

Saturated fat is a type of fat that is solid at room temperature. Saturated fat is found in full-fat dairy products (like butter, cheese, cream, regular ice cream, and whole milk), coconut oil, lard, palm oil, ready-to-eat meats, and the skin and fat of chicken and turkey, among other foods. Saturated fats have the same number of calories as other types of fat, and may contribute to weight gain if eaten in excess. Eating a diet high in saturated fat also raises blood cholesterol and risk of heart disease.


Table salt is made up of the elements sodium and chlorine – the technical name for salt is sodium chloride. Your body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body.


Sugars are a type of simple carbohydrate. They have a sweet taste. Sugars can be found naturally in fruits, vegetables, milk, and milk products. They are also added to many foods and drinks during preparation or processing. Types of sugar include glucose, fructose, and sucrose. Your digestive system breaks down sugar into glucose. Your cells use the glucose for energy.

Polyunsaturated Fat

Polyunsaturated fat is a type of fat that is liquid at room temperature. There are two types of polyunsaturated fatty acids (PUFAs): omega-6 and omega-3. Omega-6 fatty acids are found in liquid vegetable oils, such as corn oil, safflower oil, and soybean oil. Omega-3 fatty acids come from plant sources—including canola oil, flaxseed, soybean oil, and walnuts—and from fish and shellfish.

Trans Fat

Trans fat is a type of fat that is created when liquid oils are changed into solid fats, like shortening and some margarine. It makes them last longer without going bad. It may also be found in crackers, cookies, and snack foods. Trans fat raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol.

Check out our Power Foods List and our Yummy Energy Recipes page

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