How to lose weight ? | Diet chart and tips to lose weight | Healthy way and Effective results

How to lose weight effectively ? - Diet chart & Tips

We have all at one time or another ask ourselves what is the best way to lose weight fast? We search the web or read the diet pill ads, but the best way to lose any weight is to do get healthy. Attempting to lose a any amount of weight in a short amount of time can affect your health.

1]  EXERCISE

Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day.

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2]  MEALS

Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you're also stripping away muscle and bone density. ... “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise.

3] SAY NO TO JUNK/PROCESSED FOODS

Eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers.

4]  REDUCE STRESS LEVEL
For many people, stress can have a direct impact on their weight. Whether it causes weight loss or weight gain can vary from person to person — and even situation to situation. In some cases, stress may lead to missed meals and poor food choices. For others, stress may cause them to completely lose the desire to eat.

5] WATER WATER WATER!!

Drink more water. ... Water is an important part of all body functions and processes, including digestion and elimination. When you're on a diet, water also acts as a weight-loss aid because it can help you eat less. "Drinking water is important during weight loss because it provides hydration without unwanted calories.

Bonus Tips to lose weight :

• Eat fruits and vegetables more.
• Don't eat while watching TV because you might end up eating less or more.
• If you have cravings more fill your stomach with healthy foods first then you can go for dessert.
• Include Protein more in your diet.
• Avoid having maida, soft drinks, rice.
• Have lemon honey water to increase your metabolism.

DIET CHART -

MORNING :

1 small serving of fruit + Protein (2-3 whole eggs, paneer, protein shake, Upma)

LUNCH :

Lean Protein (2-4 egg whites, chicken breast, fish, paneer)

+ Complex Carbohydrate (2 rotis/ bowl of brown rice, upma) + Dal + Salad (without potato)

SNACK TIME :

Small serving of Complex carb (1 multi grain toast, bowl of upma, oats) + Tea/Coffee (with 1 Tsp sugar)

Post workout (ONLY IF YOU FOLLOW AN INTENSE WORKOUT REGIME) : Small bowl of fruit

DINNER :

Same as lunch but AVOID Carbohydrate. Replace Carb with Salad.

(You can have a cheat meal twice a week OR Have a cheat day once a week)

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