Weight Loss

How to Lose Weight – Diet Plan, Exercises and Tips

The world needs an easy solution to weight loss. It is important to understand how to lose weight in order to achieve this. The most common answer is to eat less calories than you consume.

This would create an calorie deficit which means that no extra calories are stored as fat. To lose weight, you must plan your daily routine well. You will see results if you focus on improving your lifestyle.

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14 Simple Tips for Losing Weight

Many people believe that to lose weight, you must make drastic changes in your daily life. You can lose weight by making small lifestyle changes in your day-to-day routine. These 14 weight-loss tips will help you start your journey to fitness.

#1 Choose home cooked meals over eating at restaurants

It is hard to emphasize enough the benefits of home-cooked meals. Research shows that those who eat homecooked meals five days a week live longer and are healthier than those who don’t.

We don’t advocate a complete elimination of social life. However, we suggest saying NO to every second opportunity for eating out. This will result in a 50% decrease in processed foods, sugars, oil, and meat consumption.

#2 Maintain a Food Diary

Studies have shown that being aware of what you eat helps to maintain your food portions. A food diary can help you to do this.

It helps you keep track of how many calories you eat and helps you to understand what you should eat. You can use a food diary to plan your meals in advance, so you can keep track of your calories.

#3 Start your morning with a hearty breakfast

The data from analysing the eating habits of people around the world shows that power breakfasts are more effective at losing weight.

Breakfast activates thermogenesis and stimulates metabolism. Studies also show that eating breakfast in morning increases your metabolism better than eating the same meal in evening.

#4 Stock your pantry with healthy food

Healthy food can play a significant role in weight loss. With only healthy food in your pantry, you are likely to snack on them whenever you’re hungry. This way you don’t binge on unhealthy food, and this goes a long way in preventing unnecessary weight gain.

#5 Do daily chores to increase your physical activity

Do as many chores daily as you can. You can do as little as watering your plants as you like or as complex as building your own treehouse. This is where you use your hands and feet for a specific purpose.

These chores can also help you burn calories and release endorphins.

#6 Eat healthy snacks before you go to a party

Weight gain can be caused by the food you eat at parties and the alcohol you consume. Combining oily food with alcoholic or sweet beverages can lead to weight gain.

Having a healthy salad before attending a party can help you feel full faster, preventing you from snacking on unhealthy food once you’re there. This will help you lose weight and reduce your calorie intake.

#7 Smaller plates mean smaller meals

Psychologically, a large plate makes you feel less full. Reduce the temptation to overeat by eating from a smaller portion of your plate.

#8 Take the stairs and not the elevator

Although the elevator may seem easier than the stairs, it is not safer. Begin by climbing just one or two floors, then move up to the next flight. This will allow you to burn calories while on your way to work or home on a daily basis.

#9 Say ‘No’ to late night TV

Man drinking water

Late night TV viewing can disrupt your sleep and activate brain cells, which can cause hunger pangs at night. This can be prevented by reducing your consumption of late-night TV. Indirect weight gain can be caused indirectly by insufficient sleep.

#10 Drink more water

People mistakenly believe they are hungry, and eat more than necessary. This can be avoided by staying hydrated throughout the day. The next time you think you’re hungry, ask yourself if you are thirsty first, and then decide if you want to eat food or whether a glass of water will suffice.

#11 Eat your meals slowly

It takes about 20 minutes for your stomach to signal to your brain that you are full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Slowly chewing your food will reduce the amount you eat and eventually lead to weight loss.

#12 Eat more fruits

Fruits are low in calories but high in vitamins, fiber, and other nutrients. This makes them a great food for weight loss. High fiber content helps you feel fuller faster and prevents you from overeating. Fruits are often associated with natural weight loss. Take a bite of fruit between meals to see the miracles they can do.

#13 Increase your protein intake

Include a high-quality protein source in every meal. This will increase stamina, strength, and metabolism. Weight loss can also be helped by eating the right amount protein.

#14 Cut Back on Added sugar

Numerous studies have shown that added sugar can increase the risk of obesity. Consuming less sugar is one easy way to lose weight. This can be done by reading the labels on the foods you buy, as some so-called healthy foods contain a lot of sugar.

Weight Loss at Home

Although it was widely believed that losing weight at home is difficult, it is possible. This is where the key is to find the right diet plan and workout program. Weight loss is 80% diet, 20% exercise. You can lose weight at home by focusing on a good meal plan.

1200 Calorie Diet Plan

A proper diet is key to one’s weight loss journey with or without exercise. Even if one does not exercise, it is important to follow a proper diet.

We have created a 1200-calorie diet plan to give you an idea of how to plan your diet. Of course, every person’s dietary requirements will be different. Talk to a nutritionist to find out which plan is best for you based on your health and needs.  

TimeMeal
6:00 AMLukewarm Lemonwater (2 glass)

 

Ground Flax Seeds (1 Tbsp, ground).

8:00 AMVegetable Poha (1 katori)

 

Skim Curd (1 katori)

10:30 AMWatermelon (2 cups, diced)
1:55 PMMixed Vegetable Salad (1 bowl)
2:00 PM Whole Wheat Roti (1/chapati)

 

Paneer Onion Tomato Bhurji (1 Katori)

Skim Curd (1 katori)

3:30 PM1 cup of tea without sugar
4:00 PMSprouted Mung, Chana Chaat (1.katori)
8:00 PMBoiled Mixed Vegetable Salad (1 oz)
8:05 PMWhole Wheat Roti (1/chapati)

 

Palak Moong Dal (2 Katori)

10:00 PMSkimmed Milk (1 cup)
  • Two glasses of lemon water, lukewarm, will get you started in the morning. Add a tablespoonful of ground flax seeds to the lemon water.
  • Wait a few hours before you eat breakfast. A katori with vegetable poha and a katori with skimmed curd is a good combination.
  • 2 cups of diced watermelon makes a great late-morning snack. Fresh fruits are an integral part of a healthy diet. They can also aid in weight loss.
  • Take a bowl of mixed vegetables salad with you when you are ready to eat lunch.
  • At 2:00 PM, have a katori with skim curd and a paneer onion tomato puri bhurji. To go with this, you can have whole wheat roti (or chapati)
  • Drink a cup if tea with no sugar around 3:30 in evening.
  • In the evening, have a katori with sprouted mung or chana chaat.
  • A bowl of boiled mixed vegetables salad can be eaten a few minutes before you eat.
  • Have a whole wheat roti, chapati, and two katoris with palak moong daal for the last major meal.
  • You can end your day with one cup of skimmed Milk.

Balanced meals are key to a healthy weight loss diet. While it is important to make sure you’re burning more calories than you consume, you also need to include all the nutrients you need to live a healthy life.

This 1200 calorie a day diet plan will work well for you, but you can also find a diet that you can follow in one week. Here.

Easy Home Exercises to Lose Weight

The inability to exercise on a daily basis seems to be a common problem for many working class people. The main reason is the inability to find the time to go to the gym.

There are many workouts that don’t require equipment. This full-body workout can be done at home without any equipment.

Traveling and Weight Loss

People often let their hair down when on vacation. They also tend to abandon their healthy lifestyles.

It may seem okay to take a few days off your regular healthy routine, but it could have a negative effect on your weight loss journey. Let Dr. Priyanka Makarani, a senior nutritionist, share some tips to help you maintain your routine on vacation.

Make healthy food interesting

Inability to maintain a healthy diet is a common problem for people who have difficulty losing weight. It is often seen as boring and monotonous, especially when compared with some of the unhealthy food choices.

One easy way to fix this problem is by making small changes to the healthy foods you consumed, in order to make them more ‘fun’. Alpa Momaya (HealthifyMe Senior Nutritionist) has 5 tips for making healthy meals more fun.

Weight loss may not be as simple as it appears in theory. Lifestyle changes can make a big difference in achieving the results you desire. It is possible to lose weight naturally and without the use of supplements.

The 14 simple tips we have provided will help you get started. Start your fitness journey today by putting your best foot forward.

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Source: healthifyme

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