Just in case you need to hear this: You don’t need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn’t the end-all, be-all of determining your health. Feeling good and taking care of your body is the goal—and that can look like a lot of different things.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. Before you choose the best low-calorie diet plan, it’s important to know how many calories you need to eat each day. The number can vary depending on your size, gender, and activity level.
Many commercial weight-loss plans assign women to a 1,200 calorie per day diet plan. The number might be higher, however, if the woman is physically active. For example, you might see that your weight loss calorie goal is 1,200 calories per day. But if you choose to burn an extra 300 calories per day through exercise, you can eat 1,500 calories and still lose weight.
Men are often assigned to a 1,500-1,800 calorie per day diet plan. Again, size and activity level play a role in the number of calories a man should eat.
Find success in shedding pounds by following a few strategies that’ll make meal prepping easier. By prepping ahead of time, it’s easier to eat healthfully and therefore, lose weight.
1.Schedule time to plan – Set aside 30 minutes each week to schedule your meals and create a shopping list. Schedule your meal planning time just like you schedule all other important events in your life. This is also the best time to schedule your workouts so you’re sure that you get enough exercise to lose weight faster.
2.Shop and cook – After you’ve planned healthy meals, then it’s time to go shopping. Many people do this immediately after they fill out their meal plan so that they are fully stocked for a week of healthy eating. Then you can organize your refrigerator with diet-friendly foods so it’s easy to find the foods that’ll help you lose weight.
3.Post your plan – Your healthy weight loss plan won’t do any good if it’s sitting in a drawer buried beneath bills. So once you’ve filled out your form, post it in a place where you see it every day. It will serve as a reminder of your food choices and your commitment to reach a healthy weight.
4.Prep foods in advance – To help you stick to your diet plan, organize your meals in advance. After dinner in the evening, lay out the foods you’ll eat for breakfast so they are ready to go when you wake up. Then, pack your lunch and snacks for the next day. Finally, do any meal prep for the next night’s healthy dinner so that it’s easy to throw together.
Weight loss tips to consider while following the above diet chart
1.Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated with nutrients. They could be millets, seeds, certain grass varieties or even fiber-rich foods. Consume them in measured amounts every day and see your weight melting.
2.Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first. It is a proven natural way to fill up the stomach and preventing yourself from gorging later.
3.Always preclude lunch with salads or chewy soups. You will be tempted to eat less rice or roti or whatever is for lunch.
4.Ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal to ensure protein.
5.One day in the week can be designated as a cheat day. It will help you to manage cravings and get back on your Indian diet chart for weight loss.
6.On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite-sized portion to simply curb the craving.
7.Never at any point during the diet, starve yourself. There is evidence that starvation, in fact, leads to overeating.
8.Remember, the short-term goal is not going to yield results. Hence, always focus on clean, healthy eating that promotes weight loss and at the same time can be adopted throughout your life.
Habit Changes That Will Do Miracle In Your Weight Loss Journey
1.Don’t skip meals
2.Eat more frequently
3.Have home-made food
4.Choose smaller plates and bowls
5.Eat more fruits & vegetables
6.Limit the usage of sugar and salt
7.Stress is like an enemy that weakens your body from all angles. Not only does it release fat-storing hormones, but you also tend to reach out to sugar and salt-laden foods to cope with the stress.
8.If you do not get enough sleep, then your body tries to cope up with the related exhaustion in multiple ways. And one such coping mechanism is the increased secretion of stress hormones. This makes you susceptible to infections among other things.
Some Indian Diet Plan For Weight Loss
1.Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
Lunch: Whole-grain roti with mixed-vegetable curry with one dal
Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis
2.Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd
3.Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis
4.Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti
Following are some healthy snack options that can be added to your Indian diet chart for weight loss:
1.Fruits with buttermilk or green tea
2.Protein shake with nuts and seeds
3.Veg sandwich or milk and apple.
4.Walnuts and dates
5.Vegetable/ fruit salads
6.Fresh fruit smoothies or whey protein shakes
7.Multigrain flour khakras
Keep in mind that the first time that you sit down and plan meals to lose weight the process will take a little longer. But once you have a system in place, you’ll breeze through the ritual—you might even start to enjoy it. Getting organized feels good and reaching your weight loss goals feels even better. So, take enough time to follow through with the prep steps to get used to your diet plan and stay on track.
Most important, at the end of the 7 days, don’t swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track and keep working toward that long-term weight loss goal.