In case you need to hear this: You don't need to lose weight. Don't be happy. Do not fall in love. Not getting the job of your dreams. Want to lose weight to be healthier? Great. Just know that body size is not the end of everything, it is everything that determines your health. Feeling good and taking care of your body is the goal, and it can be seen in many different ways.

But if you want to make some healthy changes to your diet, or if you want to lose some fat, committing to a diet plan can really help

To get you started, The Biggest Loser nutritionist Cheryl Forberg, R.D. designed this seven-day weight loss diet plan, which is like the one that helps competitors lose weight. With this easy-to-follow plan, you are sure to feel refreshed and lose weight (if you want!) In no time.

Popular diet plans

Have you heard of the latest dietary trends? We have reviews of all popular diet plans to help you decide which one is right for you.

A 1,200 calorie meal plan for 7 days

When it comes to weight loss, the quickest and easiest way to achieve an impactful and lasting change is to create habits that you can follow for a lifetime. That's why this plan includes an easy-to-follow meal planning guide.

This entire week of (delicious!) Food will take the guesswork out of shopping and prepare you with ideas approved by nutritionists for breakfast, lunch and dinner. If you're more active, check out these 1,300, 1,400, 1,500 and 1,800 calorie meal plans as well.

How fast should you expect to lose weight?

Most fitness and nutrition experts agree that the correct way to lose weight is to aim for a safe and healthy weight loss rate of 1 to 1 pound per week. Dramatic short-term weight loss is rarely healthy or sustainable over time. Changing eating habits along with regular exercise is the most effective way to lose weight in the long run. It is also the ideal way to ensure that you do not lose weight.

Hunger or extreme dieting can result in rapid weight loss, but this rapid weight loss can be dangerous and almost impossible to maintain for most people. When food intake is severely restricted (below about 1,200 calories per day), the body begins to adapt to this state of malnutrition by reducing its metabolic rate, making weight loss potentially even more difficult. This also occurs when dieters fast or skip meals.

It is also possible to have hunger attacks, episodes of hypoglycemia, headaches and mood swings due to an overly strict diet. These health symptoms can result in binge eating and weight gain. Since it is almost impossible to maintain a very restrictive diet for a long time, people who try to lose weight with hunger often start to gain weight again when they stop dieting and resume their previous eating habits.

Getting Started

The following links provide the tools and tips you'll need from day one. Before starting the plan, take a look so you can:

1. calculate how much weight you need to lose

2. learn to count calories in the plan

3. download the Easy Meals app from the App Store and Google Play

4. line up some non-food rewards to celebrate your progress along the way

5. check out 12 tips to lose weight

6. Sign up for email support to lose weight

You can download PDFs week by week or all at once using this download panel.

How to prepare meals in your meal week:

Make a batch of Baked Banana Oatmeal Cups for breakfast on days 1-3. Freeze leftovers. Use reusable silicone cups for easy cleaning. To buy: amazon.com, $ 8 for 12

Make a batch of Chipotle-Lime Cauliflower Taco Bowls for lunch on days 2-5. Store in airtight containers to keep fresh for the week. To buy: amazon.com, $ 19 for 5 (original $ 30)

Cook 3 eggs for snacks on days 2, 5, and 6. Store in a reusable silicone bag, such as Stasher bags. To buy: amazon.com, $ 10 for 1

Ask yourself these questions about any diet plan you are considering:

• Does it include multiple foods from the major food groups: fruits, vegetables, grains, low-fat dairy, lean protein sources, and nuts?

• Does it include foods that you like and would like to eat for a lifetime, not just for several weeks or months?

• Can you easily find these foods in your local grocery store?

• Will you be able to eat your favorite foods, or better yet, all foods (even if some are in small amounts)?

• Does it match your lifestyle and budget?

• Does it include adequate amounts of nutrients and calories to help you lose weight safely and effectively?

• Is regular physical activity part of the plan?

If the answer to any of these questions is no, keep looking. There are better diet plans for you.