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How to lose weight without exercise | Reduce weight only with diet | Food plans for weight lose

Weight reduction with diet

     We all want that Athletic body or a body of our favorite movie star. But our busy life and busy eating habits, just let us be chubby and cute all our life. That's not bad until our health is affected by the weight we gain. Losing weight only with diet is a little tricky & time taking but not impossible, nowadays there many types of food which helps in weight loss including Ketogenic diet which is really famous among diet watchers.
     
            When it comes to weight loss only with diet food, it becomes a challenge to take care of the daily nutrition needed for the body functions. Before starting a diet plan, check your weight, body fat percentage according to your height and weight, note it down. Make a target of how much weight you want to lose, there are many weight calculators online, which can calculate the average weight according to your height and age.   You can also take suggestions from your healthcare provider or nutritionist to help you on how much weight and fat loss is healthy for you.

Keep in mind
           Before starting, few things to remember, weight loss only with diet can suddenly help to lose few pounds but not for a long time, as soon as you start eating a regular meal (even if less caloric food) you will gain weight in double speed. Other things to keep in mind are.

1. Never starve- Starvation can initially help in weight loss because, in the first few days of starvation, your body gets alert and to keep everything regular it uses the stored calories.

2. Heavy dieting- Dieting can make you hungry and tired.

3. Imbalanced nutrition- Thus while on a diet you should take multivitamins and multimineral supplements, to compensate for nutrients.

4. Patience- Be prepared to diet for a long time, for effective weight loss. As the body is going to take time to adapt your changed food habit.

Few tips
       So finally when you are completely prepared for the weight loss challenge (only with diet) let's start with the following tips.

1. The very first thing for weight loss is your determination because it is challenging to stay away from your favorite foods for a long time. 

2. Drink sufficient amount of water, to keep your body hydrated and to keep you away from, craving for food.

3. While at home or office, walk as much as possible. Take stairs instead of elevators (at least 2 to 3 floors)

4. Never skip a meal, especially breakfast. If you are reluctant to cook a healthy meal in the morning (just like me), then make a nice, nutritious brunch.

5. Take your dinner, 3 to 4 hours before you go to bed, so that the food is almost digested.

6. For proper digestion of the food, take a walk for 5 to 10 minutes after 30 minutes of your meal. Sleep to your left for adequate digestion.

7. Avoid artificial sweetener, do not eat low sodium or no sodium salt (add less salt or no salt if hypertensive or ask your doctor), avoid sea salt (less to no iodine present)

8. Before starting, make a diet food chart including every kind of food that are important for daily nutrition.









Food
      While on a diet, remember to avoid carbohydrates, unhealthy fats, and sugar. Eat a lot of veggies, lentils, and grains. Let's check on a few food items.

1. While almost all the grains contain carbohydrates, but still it is essential to have grain as a daily diet. You can have only 1 or 2 chapatis or 1 to 2 whole wheat bread (in lunch).

2. Eat a lot of vegetables- you can boil them, sometimes bake them, or you can also grill them to give some changes to your taste buds.

3. While on low or no carbohydrate diet it is essential to fulfilling the source of energy by eating more protein foods like egg, fish, meat, chicken, soy chunks, tofu, etc. Boil, grill or bake, remember to keep some of your favorite seasonings so that your food doesn't make you feel bored.

4. Green leafy vegetables, they are a good source of iron, vitamins K & C, and an excellent source of fibers.

5. Beans and lentils, can be good source of vegetarian protein. Also rich in fibers and other necessary minerals. It also fills the stomach, so you don't feel hungry all the time.

6. Even on only boiled food, it is important to take healthy fats instead of unhealthy fats choose healthy fats like avocados, nuts, whole eggs, extra virgin olive oil, etc.

7. Green tea, one of the best way for digestion and weight loss. Drink green tea at least two times in a day (after a meal if possible).

8. Take healthy snacking in between meals, like cucumber salad, whole fruits, nuts, etc.

9. Eat a lot of fruits, try to avoid fruit that contains more sugar like grapes, mango, etc. Eat citrus fruit, they are rich in vitamin C, which will help to boost your immunity.

10. Try to avoid cheat meals. Or take once in a month.


 Best of luck with your first step to your weight loss journey and towards a healthy life. It may take some time but its definitely going to work. Eat healthily and stay healthy.








*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.




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