How to easy Lose weight: Diet Plan, Exercises and powerfull Tips to fast Lose weight



The world wants an easy solution when it comes to weight loss. In order to achieve the same, one must understand how to lose weight. The most common answer would be to simply lose more calories than you consume. This would create a calorie deficit, allowing no excess calories to be stored as fat, thereby resulting in weight loss. However, you need to plan out your routine carefully in order to reduce weight. Focus on improving your lifestyle, and the results will start to show.

What’s the best diet for healthy weight loss?

Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?

How to lose weight: 14 Simple Tips

It is a common misconception that you need to make major changes to your daily routine to reduce weight. Simple lifestyle changes, in day-to-day life, can also help you lose weight. Follow these 14 weight loss tips to get started on your own fitness journey.

Pick home cooked meals over eating out

The benefits of eating home cooked meals cannot be stressed enough. Research shows that people who eat home cooked meals for five or more days a week tend to have longer, healthier lives than those who do not. While we are not suggesting completely eliminating your social life, saying NO to every second opportunity to eat out will bring about a 50% reduction in the consumption of processed foods, sugars and oil.

The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.

Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain their food portions. Keeping a food diary can play a key role in ensuring this. It helps keep track of the calories you consume, and in the process, helps you understand what you should and should not eat. A food diary can also help you plan your meals ahead, in order to maintain your calorie budget.


Start your day with a heavy breakfast

Data sourced from analyzing the eating patterns of people across the globe shows that people who have power breakfast tend to lose weight faster. When you eat breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. Besides, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

Fill your pantry with healthy food

Having healthy food around at all times can also play a major 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.

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you. And don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.

Up your physical activity with daily chores

Work on as many daily chores as possible. It can be as simple as watering plants or as intense as building your own tree house. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal. Doing these chores will also release endorphins that boost your mood, apart from helping you burn calories.

Load up on healthy snacks before a party

The food you eat at parties, along with the alcohol you drink, can be a major cause for weight gain. The combination of oily food and alcoholic or sugary beverages is known to be unhealthy. 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 reduces your calorie intake, and in turn, helps you lose weight.

Smaller plates lead to smaller meals

Psychologically, you feel like the food consumed is less if you have eaten from a large plate. Trick your mind into feeling full by eating from a smaller plate, and reduce the possibility of overeating.

Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it is not healthier. Start with just one or two floors and then eventually move on to climbing the whole flight of stairs. This way you can burn calories on your way to work, or at home, on a daily basis.

Say ‘No’ to late night TV

Watching TV late at night delays your sleep and activates brain cells, thus, causing hunger pangs in the middle of the night. Cutting down on late night TV can help prevent this. In addition to that, lack of sleep can indirectly lead to further weight gain.

Drink more water



People tend to mistake their thirst for hunger, thus, making them eat a lot more than necessary. Staying hydrated throughout the day can help in this case. 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.

Eat your meals slowly

It takes your stomach about 20 minutes to signal to the brain that it is full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Chewing your food slowly will help reduce the amount of food you eat, and ultimately result in weight loss.

Eat more fruits

While they are low in calories, fruits are rich in vitamins, fiber and several other nutrients, making them the perfect foods for weight loss. The higher fiber content makes you feel full faster, and keeps you from overeating. Thus, fruits are generally associated with natural weight loss. Snack on fruit in between meals, and see the wonders they can do.

Increase your protein intake

Look to include a good quality protein source in every meal. This will help in building stamina, strengthening your body, and boosting metabolism. The right amount of protein in your meals is known to aid in weight loss as well.

Cut Back on Added Sugar

According to several studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes, and heart diseases. One easy hack to lose weight is to consume less added sugar. Reading labels of the foods you purchase is one way of doing this, since some of the so-called healthy foods also contain a good amount of sugar.


Weight Loss at Home

Although it was popularly believed that it is difficult to lose weight at home, this need not be true. The right kind of diet plan and workout routine is key here. It is said that weight loss is 80% diet and 20% exercise. The right focus on a proper meal plan can also help you lose weight at home without exercise.

1200 Calorie Diet Plan

A proper diet is key to one’s weight loss journey with or without exercise. However, following the right diet chart becomes all the more important in case one chooses to lose weight without a workout routine.

To give you a better idea of how you need to go about planning your diet, we have put together a 1200 calorie diet plan. That said, dietary needs vary from person to person. Consult a nutritionist in order to understand what kind of plan works best for you, based on your needs and health conditions.

  

Time Meal

6:00 AM Lukewarm Lemon Water (2 glass)
Ground Flax Seeds (1 tbsp, ground)
8:00 AM Vegetable Poha (1 katori)
Skim Curd (1 katori)
10:30 AM Watermelon (2 cups, diced)
1:55 PM Mixed Vegetable Salad (1 bowl)
2:00 PM Whole Wheat Roti (1 roti/chapati)
Paneer Onion Tomato Bhurji (1 katori)
Skim Curd (1 katori)
3:30 PM Tea without Sugar (1 cup)
4:00 PM Sprouted Mung and Chana Chaat (1 katori)
8:00 PM Boiled Mixed Vegetable Salad (1 bowl)
8:05 PM Whole Wheat Roti (1 roti/chapati)
Palak Moong Dal (2 katori)
10:00 PM Skimmed Milk (1 teacup)
Start your day early with two lukewarm glasses of lemon water at 6:00 AM. Have a tablespoon of ground flax seeds to go with the lemon water.
Wait a couple of hours before eating breakfast. Eat a katori of vegetable poha to along with a katori of skimmed curd.
Have a late morning snack in the form of 2 cups of diced watermelon. Fresh fruits are an essential part of any healthy diet, and can aid weight loss.
Consume a bowl of mixed vegetable salad a few minutes before you settle for lunch.
Have a katori of skim curd and a katori of paneer onion tomato bhurji at 2:00 PM. You can have a whole wheat roti or chapati to go with this.
Drink a cup of tea without any sugar at around 3:30 in the evening.
In the evening, snack on a katori of sprouted mung and chana chaat.
Like the salad right before lunch, consume a bowl of boiled mixed vegetable salad a few minutes before dinner as well.
For the last major meal of the day, have a whole wheat roti or chapati accompanied by two katoris of palak moong dal.
End your day with one teacup of skimmed milk.
The key to a good weight loss diet is to ensure that your meals are balanced. 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.

Easy Home Exercises for Weight loss


A common problem among a large chunk of the working classes seems to be the inability to workout on a daily basis. The lack of time to visit a gym is the main culprit for the same.

However, one can always pick out a workout routine that does not require any gym equipment. This full-body workout is one that can be completed entirely at home without the need of any gym based equipment.

Remember: while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve a healthy weight.







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