Are you also the one who is struggling with being overweight? All you need to do is follow some tips and a healthy weight-loss diet plan. It seems a difficult task because we all are well aware that our Indian cuisine is full of fats, carbohydrates, and sugars.
However, it can be easily done by seriously following a diet plan because obesity can lead to more serious problems such as heart problems, hypertension, and diabetes. In this article, we will thoroughly examine the effective & easy weight loss tips with a useful & simple weight loss diet chart that will aid in weight loss.
In addition, we’ll include some tips and solutions to these common problems that usually get in the way and lead to giving up on our determination to lose weight. Whether you are just a beginner in your weight loss journey or you are stuck at a point somewhere, this post will give you all the necessary suggestions and information needed for you. Let us now dive in.
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Effective Weight Loss Diet Plan
1. Engage in regular physical activities
Physical exercises play a crucial role in your weight loss journey by increasing energy expenditure. This means our body burns extra calories during that workout session, and this combined with reducing your calorie intake is the best method to lose weight effectively. Exercise lowers blood pressure and cholesterol, which may prevent a heart attack. However, start with some basic exercises for 30 minutes a day and enjoy their positive impacts on your body.
2. Eat Protein and vegetables
Eating protein, vegetables, and complex carbohydrates can help reduce weight significantly. Diets with sufficient protein may also reduce unnecessary cravings and the urge to eat food at regular intervals. Also, vegetables such as leafy greens, bell peppers, green beans, etc are a good source of nutrients and will also keep you full.
3. Keep a record of your meals
One of the critical components of successful weight loss tips is keeping track of the progress. To keep up with every meal you eat each day you can inscribe it on any website / mobile application or maintain a diet log using a diary. Another approach you may practice is to measure your weight weekly and record the data in the weight log. It is easier for a dieter to remain motivated when in addition to good health, they notice changes to their body and check this progress. You can also able to track your body mass index (BMI) using a BMI calculator and find out the ideal weight as per your body structure.
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4. Eat more Fiber
Fiber has the power to make you feel full for a long time, so being satisfied you would not put so many calories in your body, which can lead to weight loss. When mixed with water, soluble fibres transform into a gel-like substance that thickens and sits in your gut. This gel slows down the digestion process and makes you feel full for longer. Some of the high-fibre weight loss diet include beans, legumes, flax seeds and oats to name a few.
5. Eat Mindfully
Many studies have demonstrated that mindful eating leads to successful weight loss, especially for people struggling to control their binge eating behaviour. Some studies found through their investigation that a treatment involving mindfulness for binge eating reduced episodes of binging and depressed mood, making patients feel less conflicted about eating and start enjoying their meals. However, eating mindfully also makes oneself aware of their food habits and routine that ultimately helps in reducing weight.
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6. Stay Hydrated
It is important to stay hydrated to promote weight loss. Drinking lots of water makes you feel full and this reduces the food intake, this is especially if you drink water before having a meal. This may be achieved by increasing fat oxidation which could contribute to long-term weight loss. It is important to choose low-calorie beverages like water instead of sugary drinks such as soda. Sugary drinks can lead to weight gain due to the high amount of calories they contain. Among other benefits, apart from losing weight, drinking water will also keep you hydrated during workout sessions which is important to burn those extra calories.
7. Eat slowly
Do you eat too quickly and consume more calories than your body needs? People who eat quickly have a greater possibility of becoming obese instead of those who like taking time to finish their meals. You must chew your food for longer, which can help you eat fewer bits and thus fewer calories. This portion control is important and can gradually help you lose weight.
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Effective 7-Day Weight Loss Diet Chart
An effective diet chart for weight loss with all the above-mentioned tips can help you to reduce your weight significantly. This diet plan will include everything necessary for your body in a day. The main aim of this diet plan is to reduce the excessive calorie intake of an individual with the help of healthy and nutritious food in the diet. Such a weight loss diet plan will help you to lose weight in a significant manner. However, you must consult your doctor before following this.
Day 1
- Breakfast: Cucumber Detox Water + Vegetable Oats
- Lunch: 1 Chapati + 2 bowls of Dal + Salad + 1 glass of buttermilk
- Snacks: 1 Banana
- Dinner: 1 bowl brown rice with dal + Refreshing Cucumber
Day 2
- Breakfast: Poha + Sprouts
- Lunch: Curd Rice
- Snacks: 1 cup raspberries
- Dinner: Dalia
Day 3
- Breakfast: Multigrain Toast + Yoghurt
- Lunch: pita sandwich with 1 mini whole wheat pita + 1 glass of buttermilk
- Snacks: chickpea with salad
- Dinner: Soya Chaat with Chutney
Day 4:
- Breakfast: Blended 1 cup frozen berries
- Lunch: Vegetable Soup + 1 serving Chipotle-Lime Cauliflower Taco Bowls
- Snacks: medium-sized apple
- Dinner: 1 bowl of Soyabean sabzi + 1 chapati
Day 5:
- Breakfast: Multigrain Oats
- Lunch: Sauteed Vegetables with Paneer + 1 chapati
- Snacks: Roasted Peanuts
- Dinner: Palak Tofu + salad
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Day 6: Upma
- Breakfast: Watermelon Juice + Poha
- Lunch: Hummus Sandwich
- Snacks: Fruits and Nuts Smoothie
- Dinner: Dal Khichdi and papad
Day 7
- Breakfast: Multigrain Toast + unsweetened Greek yogurt
- Lunch: Curry and Rice
- Snacks: A bowl of Papaya
- Dinner: 1 Bowl of Dal + 1 chapati + salad
Also Read: Benefits Of Coconut Water That You Need To Know
Conclusion:
In conclusion, attaining a successful weight loss diet with a diet plan must be devised in a way that involves minimal effort and time. Whether you want to build a healthy diet that helps in weight loss or general well-being, you should keep a record of your calorie intake, select foods that are rich in nutrients, and tailor your weight loss diet to your needs.
You must also keep in mind that diet is not the sole factor that will reduce your weight but factors such as physical exercise, mindful eating, staying hydrated, keeping a record of your diet, etc. also play notable roles in reducing weight and keeping oneself healthy.
Moreover, the fact that losing weight is a process that can be made harder by the obstacles along the way. But you can surmount such difficulties and be successful in the long run if you do not lack the perseverance and determination and seek help whenever this is necessary.
Disclaimer:The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .
Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.
