Diet plan for effective weight loss

The world wants an easy solution when it comes to weight loss. To achieve so, one must understand how to lose weight. The most common answer would simply be to lose more calories than you consume. This will create a calorie deficit, not allowing excess calories to be stored as fat, thus leading to weight loss. However, you need to plan your routine carefully to lose weight. Focus on improving your lifestyle, and the results will begin to show.

How to lose weight: 14 simple tips

It is a common misconception that you need to make major changes to your daily routine to lose weight. Simple lifestyle changes, in everyday life, can also help you lose weight. Follow these 14 weight loss tips to start your own fitness journey.

Choose home-cooked meals instead of eating out
The benefits of eating home cooked meals cannot be overemphasized. Research shows that people who eat home-cooked meals five or more days a week tend to live longer, healthier lives than those who don’t. While we’re not suggesting cutting out your social life entirely, saying NO to every second chance to eat out will cut your consumption of processed foods, sugars, and oils by 50%.

Maintain a Food Diary
Studies have shown that being aware of what a person eats helps maintain their food intake. Food logging can play an important role in ensuring this. It helps keep track of the calories you consume and, in the process, helps you understand what you should and shouldn’t eat. A food diary can also help you plan your meals in advance, to maintain your calorie budget.

Start your day with a hearty breakfast
Data taken from the analysis of people’s eating patterns across the globe shows that people who eat a full breakfast tend to lose weight faster. When you eat breakfast, you activate thermogenesis and thus, stimulate your metabolism. Besides, studies have shown that eating one meal in the morning boosts your metabolism more than eating the same meal in the evening.

Fill the pantry with healthy food
Always having healthy food can also play an important role in weight loss. With just healthy foods in your pantry, you can snack on them whenever you’re hungry. This way you won’t overeat on unhealthy foods and this will help you prevent unnecessary weight gain.

Boost your physical activity with everyday tasks
Do as many daily tasks as possible. It can be as simple as watering plants or as powerful as building your own tree house. The idea here is to use your arms and legs to engage in a well-defined, goal-directed physical activity. Doing these chores will also release endorphins that improve your mood, in addition to helping you burn calories.

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Eat healthy food before a party
Load up on healthy snacks before the party
The food you eat at parties, along with the alcohol you drink, can be the main cause of your weight gain. The combination of greasy foods and alcoholic or sugary drinks is known to be unhealthy. Eating a healthy salad before a party can help you feel full faster, preventing you from snacking on unhealthy foods while there. This reduces your calorie intake and, therefore, helps you lose weight.

Smaller plates lead to smaller meals
Psychologically, you feel like less food is consumed if you eat from a large plate. Trick your mind to feel full by eating from a smaller plate and reduce the likelihood of overeating.

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Take the stairs instead of the elevator
Although taking the elevator may seem much easier than taking the stairs, it is not healthy. Start with just one or two floors and eventually move on to climbing the entire ladder. This way, you can burn calories on your way to work or at home every day.

Say ‘No’ to Late Night TV
Watching TV at night slows down your sleep and activates brain cells, thus triggering midnight hunger pangs. Cutting back on late-night TV viewing can help prevent this. In addition, lack of sleep can indirectly lead to weight gain.
Man drinking water
Drink more water
People tend to mistake their thirst for hunger, which in turn causes them to eat more than they need. Drinking enough water during the day can be helpful in this case. Next time you think you’re hungry, ask yourself if you’re thirsty first, then decide if you want to eat food or drink a glass of water.

Eat slowly
Your stomach takes about 20 minutes to signal to your brain that it’s full. If you swallow food faster than that, you may end up eating twice as much as your stomach can hold. Chewing food slowly will help reduce food intake, and ultimately weight loss.

Eat much fruit
While they are low in calories, fruits are rich in vitamins, fiber and a number of other nutrients, making them the perfect food for weight loss. The higher fiber content helps you feel full faster and keeps you from overeating. So fruit in general is associated with natural weight loss. Snack on fruit between meals and see the wonders they can do.

Increase your protein intake
Look for a good source of quality protein at every meal. This will help build stamina, strengthen your body and boost metabolism. The right amount of protein in your meals is also known to help with weight loss.

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Cut down on added sugars
According to some studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes and heart disease. An easy tip for weight loss is to consume less added sugar. Reading the labels of foods you buy is one way to do this, as some so-called healthy foods also contain a good amount of sugar.

Lose weight at home

Although it is believed that it is difficult to lose weight at home, this is not true. The right type of diet plan and workout routine is key here. It is said that weight loss is 80% diet and 20% exercise. Proper focus on a proper eating plan can also help you lose weight at home without exercise.

1200 calorie diet plan

A proper diet is key to one’s weight loss journey with or without exercise. However, following the right diet becomes all the more important in case a person chooses to lose weight without a workout routine.

To give you a better idea of ​​how you need to plan your diet, we’ve come up with a 1200 calorie diet plan. That said, dietary needs vary from person to person. Consult with a dietitian to understand what type of plan is best for you, based on your needs and health condition.

Time Meal
06:00 Lukewarm Lemonade (2 cups)

Ground flaxseed (1 tablespoon, ground)

8:00 am Vegetable poha (1 katori)

Skim Curd (1 katori)

10:30 am Watermelon (2 cups, diced)
1:55 pm Mixed vegetable salad (1 bowl)
2 p.m Whole Roti (1 roti/chapati)

Paneer Onion Tomato Bhurji (1 katori)

Skim Curd (1 katori)

3:30 PM ONLY Unsweetened tea (1 cup)
4:00 pm Sprouted Mung and Chana Chaat (1 katori)
20:00 Boiled vegetable salad (1 bowl)
8:05 pm Whole Roti (1 roti/chapati)

Palak Moong Dal (2 katori)

10 pm Skimmed milk (1 cup of tea)
  • Start your day with two glasses of warm lemonade at 6:00 am. Mix a teaspoon of ground flaxseed with lemon juice.
  • Wait a few hours before having breakfast. Eat a vegetable katori poha with skim curd katori.
  • Have a late morning snack with 2 cups of diced watermelon. Fresh fruit is an essential part of any healthy diet and can aid in weight loss.
  • Eat a bowl of mixed salad a few minutes before lunch.
  • Eat a skim curd katori and onion paneer bhurji tomato katori at 2:00pm. You can use roti or chapati made from whole wheat.
  • Drink a cup of unsweetened tea around 3:30 in the evening.
  • In the evening, snack on a katori of sprouted mung and chana chaat.
  • Like a salad right before lunch, eat a bowl of boiled salad a few minutes before dinner.
  • For the last main meal of the day, eat whole grain roti or chapati bread accompanied by two katoris palak moong dal.
  • End your day with a cup of skim milk.
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The key to a good weight loss diet is to make sure that your meals are balanced. While it’s important to make sure you’re burning more calories than you consume, you also need to get all the nutrients you need to lead a healthy life.

While this 1200 calorie per day diet plan will serve you well, you can also find a diet plan that you can follow in a week. here .

Simple exercises to lose weight at home

A common problem of a large part of the working class seems to be the inability to exercise daily. The lack of time to go to the gym is the main cause of the same condition.

However, one can always choose a workout routine that does not require any exercise equipment. This full body workout can be completed completely at home without any exercise equipment. Can’t load video because JavaScript is disabled: Home Workout | No equipment needed | HealthifyMe (

Lose weight while traveling

Individuals often leave their hair down while on vacation. In the process, they also tend to leave their healthy lifestyle behind.

While it may seem okay to take a few days off from your usual healthy routine, it can have a negative impact on your weight loss journey. Let her Nutritionist, Dr. Priyanka Marakini, give you a few tips that you can follow to maintain a routine while on vacation. Can’t load video because JavaScript is disabled: Tips for Staying on Vacation Diet | HealthifyMe (

Making healthy food fun

A common problem among people who have difficulty losing weight is not being able to follow a healthy diet. It is often perceived as monotonous or boring, especially compared to certain unhealthy foods.

An easy way to fix this problem is to make small changes to the healthy foods you already consume to make them more ‘fun’. HealthifyMe Sr. dietitian, Alpa Momaya, has 5 tips for making your healthy meals enjoyable. Video could not be loaded due to JavaScript disabled: 5 tips to make healthy food fun: Diet tip #6 (https:/ /

The weight loss journey may not be as simple as it sounds. Lifestyle changes contribute greatly to achieving the results one desires. That said, ideally you should lose weight naturally without using supplements. Following the 14 simple tips we’ve put together will make a big difference in getting you started. Put your best foot forward and start your fitness journey today.

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