Before considering the diet & weight management or reducing weight it is important to know that your present weight is appropriate or not. For checking that you can check BMI (Body Mass Index) which is allowed weight as per your height.
Whenever it comes to weight loss, first thought comes to diet. Many people leave food and drink in this round. But the body’s metabolism slows down. It starts to grow instead of losing weight. At the same time, there is a weakness due to lack of nutrition in the diet. Skin and hair health also have a bad effect.
Increased weight is neither good for health nor in terms of personality attraction. Anyway, it is said that the fat body is the home to diseases. We will tell you some tips today that you will be able to reduce your obesity. For weight loss, it is important to know what to eat and what should not be eaten instead of eating less. Often, we think that by eating less food and going to the gym, the weight began to fall, which is wrong. Your diet plan should include nutrients for weight loss. There should be some healthy accounts at the same time in addition to more food.
Obesity is a disease that not only spoils your personality but also invites many diseases. The risk of obesity increases, the risk of diseases such as lower back pain, high blood pressure, heart disease, and knee pain increases greatly. That’s why dieting is done to reduce obesity and spend hours in the gym, but still, do not lose weight because it does not have to be true due to your diet chart.
If you give full attention to your diet and do a little workout, you can easily reduce your weight in a few days.
If we talk about an Indian, then we should take about 1200 calories a day, so that he will remain healthy and his weight will not increase. If you take 1200 calories in one correct way, then your health will be fine.
Diet Chart for Overweight:
Drink lemon in lukewarm water on an empty stomach in the morning.
Eat a bowl of oats/sprouts/ 2 egg white/cornflakes intoned milk/muesli intoned milk/Curd with poha and dry fruits and apple/a bowl of poha/brown bread toast with skimmed milk.
1 cup green tea, a handful of dry fruits, a handful of roasted chana/1 banana.
1 bowl Brown Rice or boiled daal with green salad and curd or 2 whole wheat chapati with any green vegetable cooked in less amount of oil and curd.
Roasted chana/ sprouts with green tea or soup/buttermilk.
Fruits/ Soup/ Salad/2 boiled egg whites.
Points to remember:
- Do any sort of exercise regularly.
- Drink plenty of water.
- Stop Overeating.
- Avoid eating late night meals.
- Stop alcohol.
- Avoid sugary food.
- Check your calorie intake per day.
- Avoid oily and junk food.
- Take 6-8 hours of sleep.
- Avoid drinking water just after the meals.
- Never skip your breakfast.
- Eat brown rice instead of white.
- Try to chew every bite 32 times.
- Eat food at regular intervals.
- Use small plate instead of large.
- Include protein and fiber in your diet.
- Use toned milk instead of full cream.
- Avoid food like maida, rice, potato, chocolate, coffee.
You can read more article on Weight Management tips..