Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.
However, making a few minor modifications to your diet and lifestyle can make weight loss much more manageable.
By following this below given diet plan you will be able to lose weight 100%.But strict adherence and dedication towards it is required.
The. Most important component of diet plan is complete & sound sleep of 8-10 hours daily .
Try to sleep by 10.30 pm at night so that you can wake up early by 6-6.30 am in the morning.
The very first thing that you are supposed to do in the morning is weight check. Infect make it a habit to daily check your weight . This will keep you alert about the daily diet schedule.
7-7.30 AM -MORNING DRINK
Drink a glass full of warm lemon-honey water/ jeera water on an empty stomach.
This morning drinks aid digestion and improve bowel movement. They help in breaking down sugars, fats and carbohydrates that keep the gut healthy.
8-8.30 AM – BREAKFAST
Never miss your breakfast however busy your work routine may be. It provides the energy at the start of the day so for a great start it’s a necessity.
You can have Jowar chilla , Moong daal chilla,besan chilla,paneer grilled sandwich, stuffed paratha,masala oats , raagi idli, barley daliya.
Avoid taking tea/ coffee with breakfast.
10.30 AM-MID- MORNING SNACK
Have any 1 fruit or a glass of fresh coconut water .This is important because it calms your lunch time hunger to a great extent & thus avoids overeating .
1-1.30 PM- LUNCH
For lunch you can have a bowl full of Crunch sauted carrot beans,moong sprout salad, sauted pumpkin.
Avoid salt as much as you can for best results.
If you are having low Blood pressure you can add a pinch of salt to it.
4-4.30PM- EVENING TEA
Green tea is the best option at this time . Please do avoid sugar .Along with green tea you can take one tbs of roasted mixed seeds (combination of melon seeds, flex seeds, pumpkin seeds)Seeds contain essential fatty acids required by our body which help in avoiding overeating during dinner.
7.30 PM – DINNER
Avoid high carbohydrate food in dinner.
Dinner recipes include 1 bowl of Ghiya soup/ veggie soup / pumpkin ginger soup or 1 glass of turmeric milk or egg salad.
10 PM – NIGHT DRINK
It is a must when you follow diet plan since it prevents constipation increases metabolism, helps in detoxification of body. You can have jeera tea / cinnamon tea.
SOME HEALTHY WEIGHT LOSS RECIPES
Mung dal or mung beans are packed with vitamins, minerals, antioxidants, protein and fibre, which can help control craving and keep you full for a long time.
How to make it-
Put soaked moong dal in your mixer and blend it by adding little water until smooth.
Transfer it to a bowl, add little salt, asafoetida, green chilli paste, onion paste, grated ginger, and coriander leaves, and mix well.
Heat olive oil in a non-sticky griddle or tava.
Pour moong dal batter and spread it evenly to make a thin round of chilla. Cook on a medium flame for 2-3 minutes on each side. You can have it with green coriander or mint chutney.
CRUNCHY CARROT BEANS
How to make it-
Cut the carrot and beans in small pieces & saute it in a pan by using little olive oil along with ginger garlic paste .Fry for some time till it turns crunchy .sprinkle a little black pepper powder . Avoid using salt .
How to make it-
Beat 1 teaspoon methi seeds till they turn into a somewhat grainy, powder form.
Boil 1 cup water and pour it in a bowl.
Add the methi seeds and 1 teaspoon of honey to sweeten it. Cover and let the ingredients mix well for 5 minutes.
Have it warm if possible.
You will need
1 cup spring onion, 1 cup carrot, 1 cup green peas, 1 cup capsicum and 1 onion along with 6 garlic cloves
Chop all the vegetables finely.
How to make it
Take a pan and heat a tablespoon of oil. saute garlic and onion until brown and then add all the veggies and saute for five more minutes. After that add water and let the mixture to boil. Cover the pan and let the mixture boil on a medium flame for 10 minutes. Add pepper as per your taste and serve hot.
By making some small changes to your daily routine, you can surely lose up to 10 kgs in just one month, hitting your weight loss goals quickly and easily.
HERE ARE SOME GENERAL TIPS TO ACHIEVE 100% WEIGHT LOSS:
1.GET SOUND SLEEP EVERY NIGHT
Setting a regular sleep schedule and sticking to it may be another important factor for successful weight loss.Try sleeping for at least 7–8 hours per night and minimizing distractions before bed to optimise your sleep cycle.
While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss.
2.EARLY MORNING WORKOUT.
Wake up around 6-6.30 am in the morning to enjoy the pleasant atmosphere of morning.
Early morning Exercise is the healthiest way of losing weight. It keeps your body energised, builds stamina and significantly increases the calorie burning process within your body.
High-intensity interval training (HIIT) keeps your heart rate up to boost fat burning and accelerate weight loss.
3.DRINK PLENTY OF WATER
Our body relies on water to function. It’s important for exercise as well, and one of the great benefits of drinking water is that it can help to offset hunger and cravings. Next time you feel hungry or like going for a snack, grab a glass of water!
4.EAT A HIGH-PROTEIN BREAKFAST
Early morning high protein breakfast leads to a great start of the day . Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption.
Oats, yogurt, eggs, cottage cheese and peanut butter are a few staple foods you can have for a high-protein breakfast.
Increased morning protein intake is associated with greater feelings of fullness, decreased calorie intake and reductions in body weight and belly fat.
5.CONSUME MORE VEGGIES
Vegetables are a storehouse of nutrients,supplying ample vitamins, minerals, antioxidants and fiber for a low number of calories.Vegetable consumption is linked to increased weight loss and a lower risk of obesity. Have more fibrous vegetables to decrease the calorie intake.
Increase in amount of salads, sandwiches in daily diet helps a lot.
6.AVOID USING SAUCES AND CONDIMENTS
Using toppings on your favorite foods can turn a healthy meal into a calorie bomb.
Instead, try seasoning your foods with herbs and spices to keep calorie intake low and increase weight loss.
7.SAY NO TO JUNK FOODS
Junk food is the prime reason why your weight is increasing. If you want to lose weight, you must avoid junk foods at all costs. You can eat junk foods once a week, but make sure that you control the quantity.
CORRECT DIET WILL LEAD TO 100% WEIGHT LOSS.
So follow it properly with dedication for best results.
As mentioned earlier along with diet plan what needs to be done is exercise so
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Skipping for weight loss
Skipping is an excellent idea to lose weight because it involves all the body muscles. It tones and shapes up your hips, stomach, thighs, and buttocks, and swinging the rope gives your arms a workout.
Skipping rope really is a total body workout, and yields results effectively. It develops a more efficient energy system, which allows the body to burn off more fat.Remember, more the muscles you involve in the exercise, more the calories you’re going to lose. If you’re a beginner, begin with less intensity then increase the intensity as you gain more control and coordination.
Depending on your weight and intensity level, you may burn between 70-110 calories in a ten-minute skipping session.
An hour of skipping, at an average speed may result in losing between 500 to 900 calories. This is s great workout!
OTHER EXERCISES TO HELP YOU LOSE WEIGHT
Walking – An easy exercise that helps to tone your hips, legs, and stomach.
Swimming – Helps to lose weight and tones the whole body.
Yoga -provides physical and mental relaxation
Calories are not the only things that count in weight loss. Hormonal balance is also important in weight loss. If you reduce your hunger and the levels of your fat-storing hormone, insulin, it will be easy to lose weight.
It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself does not necessarily work well long term; instead it is a disciplined strict stepwise process .