Diet Chart For Weight Loss

 Obesity becomes a cause of trouble and embarrassment for any person.  No one wants his body to be loose and heavy.  Being too fat not only reduces the beauty of a person but is also the cause of many diseases in the body.

All of us are not able to take special care of our fitness due to the busy lifestyle.  But we need to be in good health and fit to be perfect in our work.  To reduce weight, people often work out for hours in the gym, do dieting, and many people also take medicines.  But there is no need to do much to reduce obesity.  You just need to follow the right diet chart to reduce your obesity.

 some important things

 We have taken special care in this diet chart to ensure that you keep getting essential minerals and vitamins.  It is not necessary that it is completely applicable to everyone.  If you want, you can also make few changes in it as per the requirement.

Some weight loss products

 Usually, when we start working on Obesity, then our weight is less than two to four kilos, but later the obesity does not reduce.  That's why we need to make our diet chart harder than ever before.

 According to the physical structure of every person and the hard work done by that person, the requirement of food and drink is different.  For this, it is necessary to calculate the BMR, which tells us how many calories our body needs at least.

 To reduce obesity, we need to take fewer calories and for this it is very important to make a balanced diet chart.  Keeping in mind that our Brain works properly and the Body does not get tired, 1200 to 1800 calories are properly transmitted in our body in the form of energy which is not stored in the form of fat in the body.

 Meal timing and calories:

★We eat mainly three meals a day, keeping a meal of 300 to 350 calories in breakfast, lunch and dinner.                                     And eat snacks and other things in 300 to 350 calories.

★Use green tea as a beverage.  Green tea is very helpful in reducing weight.

★Eat only food made from wheat or brown rice.  Do not eat food made of white flour or white rice.

Some weight loss Tips

 Diet Chart For Weight Loss :-

Divide your breakfast, lunch and dinner in this way.

Immediately after waking up in the morning:- Drink at least two glasses and at most one liter of warm water as soon as you wake up in the morning.

Breakfast:- You can eat oats in breakfast but it is not instant oats.  Bring plain oats and add onion, garlic, cinnamon, a little fennel and salt to taste, if you want, you can also add vegetables according to the season.  Use cornflakes and double toned milk, if you are a non-vegetarian, you can use three or four boiled egg whites.  If you want, sometimes you can also use boiled potatoes with curd in breakfast.

 Lunch:- In lunch, you can have one or two roti of multi grain flour, a bowl of brown rice and salad with lentils (1 cucumber, 1 radish, 1 or 2 tomatoes, some green coriander etc.)

 Evening Snack:- In the evening snack, you can eat veg soup or take tea, coffee or green tea with roasted gram.

 Dinner:- A bowl salad with a bowl of veg soup, or a large bowl of papaya or a bowl filled with boiled vegetables, add garlic, onion, if you are non-vegetarian, then three to four egg whites or 150 grams of chicken breast  , or consume two leg pieces.

      It is not necessary that you consume these things, but it is important that you take proper amount of calories.  At the same time, drink more fluids and do exercise.

 Foods for Weight Loss

 The following things can be consumed to reduce obesity

 *Eat salad (1 cucumber, 1 radish, 1 or 2 tomatoes, some green coriander etc.).

 *Include low calorie food in your diet

 *Consume dairy products, such as milk, curd and butter etc.

 *Chew the food

 *Add honey and lemon to hot water and drink it like tea.

 *Eat nuts (peanuts and almonds etc.)

 *Eat citrus fruits (oranges etc.).

 *Drink green vegetable soup

 *Eat fruits.

 *Eat oatmeal.

 *Eat egg white

 Foods to Avoid in Weight Loss

 To save yourself from obesity, you should not consume some things 

*Avoid eating foods high in sugar like sweets and kheer

* Avoid drinking high-sugar beverages like cold drinks and sorbets

 *Avoid high oily foods like french fries and chips