in ,

Tried Everything And Now Tired Of Losing Weight?

Tried Everything And Now Tired Of Losing Weight?

Follow this 2 rule daily

  1. Healthy Lifestyle
  2. Healthy Diet
  1. Healthy Lifestyle :-

Wake up early morning

Start your day with 2 glass of water

Have 3 times green tea in a day {after snacks,lunch,diner}

Consume your breakfast within an hour of waking up. Ensure it is high in protein.

Make atleast 1 hr time for a morning exercise routine

Never skip any food group. Eat more fruits and vegetables.

Eat healthy snacks every 2-3 hours a day.

Don’t skip meals.

Eat more frequently.

Go for home-made foods.

Stock healthy foods in your kitchen and refrigerator.

Include all food groups in your diet plan.

Choose smaller plates and bowls, this helps in eating less.

Have some food at home before leaving for any party.

Avoid added sugar as well as salt.

Add fruits and vegetables to your dishes whenever possible.

Avoid zero carb or restricted diet plans.

2. Healthy Diet :-

Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog away from the weekend indulgence or a cheat on your diet chart to reduce weight? Or have you scheduled an hour-long yoga session to work off the guilt from the unhealthy addition to the otherwise healthy Indian diet?

Remember

“ Exercise or physical activity only brings about SMALL changes in weight. Do not gloss or obsess or tailor a weight loss plan solely around exercise. In fact exercising has its own line of benefits on lifestyle conditions and hence important too! Rather get a diet chart for weight loss and stick to it”

Healthy Diet plays a very vital role in weight losing ,So here are some Diet plans chart for You –

Week 1: Weight Loss Diet

Early morning: 1 fruit of your choice

Breakfast: paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Mid-morning: 4 walnuts / Fruit of your choice/tender coconut water with malai

Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd

Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk

Snacks: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel

Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk

Week 2: Weight Loss Diet

Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts

Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice

Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.

Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.

Snacks: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.

Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Week 3: Weight Loss Diet

Early morning: 10 Spirulina or green leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi paratha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.

Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd

Snacks: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Post-dinner (if you are up late): 1 glass of whey protein shake

Week 4: Weight Loss Diet

Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.

Breakfast: 2 medium dal parathas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 parathas + 1 bowl vegetables raita / Paneer + 1 bowl curd / 2 idlis with sambhar

Mid-morning: 3-4 dry fruits / 1 bowl cut fresh fruits of choice

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.

Snacks: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji

Credit : Truweight.in

What do you think?

Written by Menka

A creative mind with creating the beautiful things.After having experienced in the field of human resource management and business development with various prestigious organizations, now she is the founder and chief editor of whizind. She is very much passionate about writing and exploring new things.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Loading…

0
The Contribution of Sports Towards Economic development

The Contribution of Sports Towards Economic development

Meet The India's New Youngest Entrepreneur

Meet The India’s New Youngest Entrepreneur