1. Health & Lifestyle

Obesity and Dieting: Diet Plan to Overcome Obesity

KJ Staff
KJ Staff

These days many people are looking for ways to reduce obesity and belly fat. In today's world people are busy in earning money and are not careful about their eating habits. You will be surprised to know that diet has the biggest contribution in the process of reducing obesity. It doesn't matter how many hours people sweat in the gym, if their diet is not proper. Many people choose dieting and fasting to reduce weight and Muscle Gain but let me tell you that those people are wrong and have misunderstood dieting. For many people dieting means eating less food, but they can't see that in this way their body becomes weaker day by day.

In the course of dieting, quitting food is absolutely wrong. If you are serious towards your goal then first calculate your body's mass index by Body mass index calculator and then body's calories by calculating your Basal Metabolic Rate (BMR).

Different ranges of BMI are :-

If you're in the underweight range then BMI will be below 18.5.

If you're in the healthy weight range then BMI will be between 18.5 and 24.9 .

If you're in the overweight range then BMI will be between 25 and 29.9.

If you're in the obese range then BMI will be between 30 and 39.9.

Your obesity will reduce soon, if you follow a diet plan. The best thing about diet plan is that you do not have to be hungry, all you have to eat nutritious food every two hours. Many people around us have this misconception that if they eat less their weight will be reduced but it’s not true. By eating less, you will never become thin, instead you will become weak.

Diet plan to reduce your weight and overcome obesity :-

First of all you have to consume lukewarm water as soon as you wake up in the morning on an empty stomach. You can add honey and lemon if you want to reduce your weight faster and this drink will eliminate your body fat and will also help in removing the body's toxic substance.

After one hour of drinking water eat a rich protein breakfast like eggs, protein shake, brown bread, oats/ poha, roti and sprouts. But avoid fried or oily food.

Then again after two hours of breakfast, you eat a bowl of fresh fruit or eat avocado because they actually increase the rate of burning fat.

What to eat for lunch

Then the main part comes that is lunch. Many people make mistake on this stage.

Keep one thing in mind you have to eat lunch two o'clock because discipline plays an vital role in reducing weight.

I would recommend you to have pulse, simple vegetable, two flour rotis, one cucumber raita and salad (tomatoes, cucumbers, carrots and onions ) because they contain more fiber, which gives the body energy.

Consuming above food will give you around 400 calories.

You can drink green tea one hour after lunch because it will help you to digest your food.

what to eat for dinner

This is the last meal of the day, many people quit/ skip this meal. But let me tell you skipping a meal are absolutely the wrong way.

You should have dinner by 8 o'clock.

I would recommend you to have two flour rotis with simple vegetable.

You can have vegetable soup in the dinner too.

The most important thing to remember is that do not sleep immediately after eating because this causes obesity.

Tips to lose weight:-

You need to Discipline, if you want to reduce your weight.

Avoid fry and oily products.

Eat Balance diet.

Workout regularly.

Keep one day as a cheat day in a month in which you can eat whatever you want to.

Eat avocado regularly.

Stay positive.

Early to bed and early to rise.

Have green tea once a day (you can avoid it on cheat days).

Keep a track of your weight (on monthly basis).

Avoid sugar.

Avoid high Carb diet.

Eat food that is high in fibers.

Avoid cold drinks & Alcohol

Quit smoking.

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