weight loss diet Plan
Obesity becomes a source of trouble and embarrassment for anyone. No one wants to have a loose, bulky body. It destroys the brilliance of your entire personality. Excess obesity not only reduces beauty but also makes the body a home of diseases. A good personality is marked by a healthy body.
Due to the busy lifestyle, nowadays not everyone is able to take special care of their fitness. But you will be perfect in your work only when your health is good and you are fit. In such a situation, people sweat in the gym for hours, do dieting, sometimes take medicines to lose weight. While there is no need to do much to reduce obesity. To reduce your belly, it is most important that you follow the right diet chart.
Care has been taken in the diet chart that you keep getting the necessary vitamins and minerals. By the way, it is not necessary that it will be completely applicable to every person. However, you can also modify it a little.
When you start losing weight, initially everyone loses two to four kilos, but later the fat is not reduced. So every time you have to make your diet chart more difficult than before. Try this diet chart for weight loss and you will definitely see a difference.
By the way, the requirement of food and drink is different according to the physical structure of every person and the hard work done by him. For this, it would be better to calculate the BMR which will tell the minimum number of calories required by the body.
To reduce body weight, fewer calories should be taken and for this it is necessary to make a balanced diet chart. Keeping in mind that the mind should reduce smoothly and the body does not get tired, 1200 to 1800 calories are required. So many calories are better transmitted in the body in the form of energy which is not stored as fat.
Keep three main meals, such as breakfast, lunch and dinner, between 300 and 350 calories.
Keep snacks and other items in the remaining 300 calories.
Use green tea as a beverage. Green tea is helpful in reducing weight.
Whatever food you eat, all made from wheat or brown rice. Do not eat maida or white rice.
Diet Chart For Weight Loss - Diet Chart For Weight Loss
Divide you breakfast, lunch and dinner like this.
As soon as you wake up in the morning: drink water, if possible, at least two glasses and maximum one liter. If the water is lukewarm then it is good otherwise as you like it.
Do Shein if possible: This is a yogic kriya which is also known as Vaman Dhauti. Vomiting is done by drinking about two liters of lukewarm water in this. If there is no problem of BP, then add a little salt to the water. Although it is very easy, but it would be better if you do this in front of a knowledgeable person in the beginning, after that you can do it yourself.
Breakfast: Make oats but these are not instant oats. Bring a packet of plain oats and add onion, garlic, cinnamon, a little bit of moringa aka kalonji, the rest is to be added salt etc. Vegetables can be added according to the season. If possible, add broccoli or cornflakes and double toned milk or if you are non-vegetarian then three or four boiled egg whites. If desired, lemon shikanji without sugar. Drink shikanji first, then eat eggs or sometimes you can have boiled potatoes with curd for breakfast. Also add green coriander in it.
Brunch: Five to ten almonds, along with coffee or green tea or ginger, basil, cinnamon, cardamom etc. Just have sugar free instead of sugar in it.
Lunch: One bowl of brown rice, salad, lentils, one or two roti of multi-grain flour.
Evening tea: Any veg soup or tea or coffee or green tea with roasted gram. If you want, you can also take sprouts.
Dinner A bowl of veg soup, a bowl of salad, or a large bowl of papaya or a bowl filled with vegetables, garlic, onion, or non-vegetarian, three egg whites or 150 grams of chicken breast, or two leg pieces.
It is not necessary that you consume these things. It is important that you take the right amount of calories. Along with this, more intake of fluids and exercise will also have to be included in your daily routine.
What to eat and how to avoid obesity? – Weight Loss Foods
To protect yourself from obesity, you can eat the following things and get rid of obesity:
take low calorie food
include coarse grains
chew and eat
honey and lemon
Dairy products such as curd and butter etc.
Nuts like peanuts and almonds etc.
What not to eat to avoid obesity? – Foods to Avoid in Weight Loss
To avoid obesity, you should not consume the following things:
Foods high in sugar, such as sweets and kheer.
High-sugar drinks, such as cold drinks and sorbets.
Foods high in oil, such as French fry and chips.
Some Exercises and Yogas for Weight Loss – Some Exercise and Yoga for Weight Loss
Along with adopting our diet chart for weight loss, you should also include the following exercises in your daily routine:
Walk in the morning and evening.
Practice jumping rope.
Use a bicycle.
You can also lose weight with Zumba or dance class.
Apart from exercise, weight can also be reduced by yogasana, before doing yoga, definitely consult a doctor: The following are yogasanas for weight loss:
Some More Tips for Weight Loss – Other Tips for Weight Loss
Have breakfast on time - Breakfast is the most important diet of the whole day. Let us tell you that breakfast in the morning directly affects the metabolism process of our body.
Avoid depression - Depression can also be a cause of obesity, to avoid this, you should also walk or roam. Do things that make you happy.
Get enough sleep - In research, scientists have found that lack of sleep can lead to weight gain, because lack of sleep reduces the body's insulin sensitivity and glucose tolerance. Due to this, the level of leptin in the body decreases, and our appetite increases.
Diet Recipes for Weight Loss – Diet Food Recipes for Weight Loss
By using diet recipes for weight loss, you can reduce your obesity and avoid many diseases. Here we are telling you about some easy recipes which are as follows:-
Fruit salad - Ingredients such as half a papaya, a banana, a little less than half a watermelon, an apple, five to six grapes, lemon, a pinch of salt, a pinch of black pepper
how to make
Cut all the fruits into small pieces in a bowl. Finally, mix these pieces with grapes, lemon juice, pinch of salt and pepper. Now your fruit salad is ready. Serve.
Vegetable soup - Ingredients such as - a small portion of a cabbage, halved or a carrot, five beans, a lemon, a pinch of black pepper, salt, a little celery or its stalk, a beet
how to make
Cut the cabbage, beet and carrot into long pieces, then cut the celery stalk into small pieces. After that cut the beans also into small pieces. Then boil water in a vessel and put all the vegetables in it. Let the vegetables cook for a while and then take them out in a bowl with water. Lastly, add lemon juice, salt and pepper to the bowl and mix the vegetables well.
Any weight loss diet plan chart is made, it includes food from breakfast to dinner in the morning. Here we are telling about the important food items for weight loss diet plan chart for women.
what food to eat for breakfast
Be it weight loss diet chart or general diet plan, breakfast in the morning has special importance in all. Women should include food like egg, milk, porridge in their morning breakfast.
To lose weight and to nourish the body, women should include foods containing vitamin A and vitamin C in their diet chart. Women can include fruits like apple, orange, grape, strawberry and papaya in their weight loss diet chart. For weight loss, you can start the morning with coconut water.
how to have lunch diet plan
It is also important to have lunch i.e. how many hours after lunch breakfast. Diet experts believe that there should be a gap of 4 to 5 hours between breakfast and lunch.
Women should include protein food with green vegetables as a lunch food in their weight loss diet plan. For green vegetables, apart from spinach, gourd, broccoli, seasonal vegetables should be included.
The quantity of salad in lunch should be sufficient. It prevents you from overeating and there is no shortage of water in the body.
Dinner Diet Plan For Weight Loss
It is advised to eat light in the weight loss diet chart for dinner. But if you are eating dinner before 8 pm, then you can eat chicken, fish and red meat. If you do non-vegetarian, then include these food only two days a week.
Women who are vegetarian should include vegetables along with wheat and gram roti in their dinner diet. Spinach, carrot, beans and gourd can be eaten in vegetables. The weight loss diet chart for women should consist of salad for dinner. Everyone should eat dinner 3 hours before sleeping.
Nutrition diet chart important for women
While losing weight, women should also take care of the nutrition diet chart for themselves. Because without the nutrition diet chart, there is a bad effect on the health of women. For this, women should also include almonds, peanuts, walnuts, flax seeds, pumpkin seeds in their food.
If you want to lose one kilo in 7 days, then follow this weekly weight loss diet plan.
7 day diet plan to lose weight
Weight loss Weekly Diet plan Is your weight loss continuously increasing? Exercising at home for hours, going to gym and working out, sweating, even reducing food, still not taking the name of reducing body fat? Perhaps somewhere you are not taking your weight loss diet properly. Many times, even after doing lakhs of workouts, the weight does not reduce because what you are eating is not according to weight loss (weight loss 1 week diet plan in hindi). Many times you consume a lot of calories even after exercise, workout, this also hinders in reducing weight.
There is no need to worry, you follow some diet plan for seven days a week (Healthy Diet to Lose Weight in 7 Days), then see how your weight loss 1-1 kg every week (weight loss 1 week diet plan) Will happen. Even after you consume a high amount of calories, it also hinders in losing weight. There is no need to worry, you follow some diet plan for seven days a week (Healthy Diet to Lose Weight in 7 Days), then see how your weight loss 1-1 kg every week (weight loss 1 week diet plan) Will happen.
Eat these things on the first day of the week (Weight Loss Weekly Diet Plan)
If you want to lose weight, then skip what you have been eating for breakfast till now. Now drink milk mixed with Muesli in breakfast. After a while, you must consume coconut water and any two seasonal fruits. During the day, you must include curd, roti prepared from ragi, salad, spinach paneer while eating. Eat boiled corn chaat while having food at night.
Drink this special smoothie on the second day of the week (Weight Loss Weekly Diet Plan)
Start the day with a smoothie on the second day. For this you need oats and banana. Make a healthy smoothie by mixing these two. You can also add honey to it. After an hour i.e. at 9-10 am, drink any juice like carrot, apple or kiwi juice. Eat idli-sambar in the afternoon and eat porridge prepared from pure vegetarian vegetables at night.
Weight Loss Daily Diet Plan for the third day of the week
If you like to eat sprouts, then start eating them in the morning. In this you mix tomato, onion, cucumber, lemon juice, salt. Drink coconut water after one to two hours, eat any fruit like apple or orange. In the lunch of the day, eat any healthy vegetable like peas-mushroom, salad, oats roti, raita etc. instead of wheat roti. At night you can eat a roti, fried cheese, salad.
what to eat on the fourth day of the week to lose weight
Have breakfast at 8-9 in the morning. Add poha, soya chunks to it. Drink juice made from mint-coriander after one to two hours. Also, apples and papaya can be eaten in fruits. Eat raita, roti prepared from mixed grains, rajma during the day. You can drink vegetable soup at night.
Weight Loss Diet Chart for the fifth day
For breakfast, you can prepare healthy poha by mixing lots of green vegetables in vermicelli or chidwa. Then you drink a glass of coconut water. Along with this, eat any one fruit like papaya or grapes. As far as the day and night meals are concerned, then you should eat plain dosa and sambar during the day and any item made of soy in the night (Weight loss daily diet plan).
Breakfast, Lunch and Dinner for the sixth day of the week
Since most of the offices are closed on Saturdays, so don't be in a hurry to eat and drink or sleep till late. You have to follow your weekly weight loss diet plan (how to lose weight fast in 1 week). For this, wake up in the morning and make besan cheela for breakfast. Drink coriander-mint juice for a while, eat some fruits like papaya, strawberries. In the daytime, eat cottage cheese, pea nuggets, curd, salad, ragi roti and at night you eat a roti, any vegetable or 4-5 dhoklas.
How is your weight loss diet on the seventh day
You can start the day by eating cheela made from semolina. In this, many green vegetables like peas, carrots, onions, capsicum, tomatoes, chillies, coriander leaves can be made by mixing them in small pieces. After one to two hours you eat carrot juice, apple, kiwi. To eat food during the day, you should eat mixed vegetable vegetable, oats roti, curd, salad. In the night again after eating a plate of paneer tikka and sleep. Keep in mind that to follow this weekly weight loss diet plan, you must also exercise for half an hour daily. Do not consume too much sugary, junk food. This will speed up the process of losing weight.