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by
Bhawna Roy,
No, the title is not deceiving you. This is a diet plan for weight loss! You can save the money you were keeping for that gym membership and instead utilise it for a much better, healthier alternative!
Before we begin, I would like to state that before you even attempt this diet plan for weight loss, you must first consult a nutritionist to clarify what your body needs and only then start.
Everything has been fact-checked to the brim to make sure you get an idea of how you can lose weight without exercising. You can still take walks, go jogging, running and even some very simple body exercises without the usage of weights and gym equipment.
For example, a good source of healthy foods would be, as recommended by UCSF Health, Whole Grains, Beans and Lentils, Fish, Berries, Soy, Flaxseed, Nuts and Seeds. Portion sizes also play a very vital role in keeping track of how much food you eat in one sitting. According to MealCart, A meal plan is sketching out a strategy in the organization of meals in advance.
A diet plan for weight loss can help anyone with problems gained from weight, but there has to be consistency when doing so. Otherwise, there is no point in even attempting one in the first place. Make sure you follow these steps carefully and daily.
This is very straightforward.
All of these questions are valid, but if you have set yourself a goal, are you willing to complete the goal within an allotted time slot given by a medical professional? All of that is meaningless if you can’t answer it with certainty.
Track Your Calorie Intake
Now that you have a goal, your next step should be to keep a note of how many calories you are required to take, which is entirely dependent on what your nutritionist says.
Calorie Control must also be taken into consideration, either by decreasing the food you eat or increasing your physical activity, according to Mayo Clinic.
To prevent this from happening, try and make your food tasty by adding condiments and oils such as coconut oil, sesame oil and olive oil. It is always recommended to have a deliciously healthy diet without adding extra calories.
There are also roles of Macronutrients and Micronutrients in weight loss by influencing metabolism, satiety, and overall health, according to Cleaveland Clinic Essentials.
Stay Hydrated for Better Metabolism
Water is the most important aspect of living. It is the building block of life, after all. Thus, being hydrated is of utmost importance when it comes to having a diet plan for weight loss.
If you are unable to have water for a day, you will quickly become dehydrated and start to get symptoms such as dizziness, headaches and nausea.
Water filters your body, ridding it of all waste and any excess water in every part of it, which in turn helps your body operate normally.
Having water at least after every meal is advisable by many health specialists as it breaks down food and circulates its nutrients around the body.
Adopt a Healthier Lifestyle
Having a better lifestyle while getting rid of excess body fat usually means that you have to adjust to certain circumstances to have a better outlook on the entire scenario. That includes:
According to the CDC (U.S Centers for Disease Control and Prevention), simple activities such as brisk walking, gardening or even cycling can help reduce weight loss without physically exerting oneself.
Everything mentioned above is a means for a better lifestyle. But this doesn’t mean it will be easier to handle. You will now be responsible for what you eat when you eat it, how many portions you will have to eat, where and how you will manage your stress levels, and limiting what enters your body.
Consistency is the Key
Consistency is key for dieting, especially when you want to reduce your weight. If you are feeling overwhelmed by your new lifestyle, you are always free to ask your nutritionist for a better alternative, but you must be consistent with whatever plan you have been given.
Do not think to yourself that a day off won’t hurt anybody. If you want to have a cheat meal, ask your nutritionist! If you want to change how you eat, consult your nutritionist! If you don’t even like the plan given, ask your nutritionist to change it! But you must never stop,
It’s very easy to say yes to not following a plan, the key is to not give in to such desires and simply go through with your plan. Sooner or later, you will realise that you have made the right decision!
BREAKFAST – BOWL OF OATMEAL WITH BERRIES AND NUTS/SCRAMBLED EGGS WITH SPINACH AND WHOLE WHEAT TOAST
LUNCH - SALAD WITH GRILLED CHICKEN OR FISH, MIXED GREEN AND A LIGHT VINAIGRETTE/LENTIL SOUP WITH WHOLE WHEAT BREAD
DINNER - BAKED SALMON WITH ROASTED VEGETABLES (BROCCOLI, CARROTS, SWEET POTATOES/LENTIL OR CHICKPEA CURRY WITH BROWN RICE
Along with the meals mentioned, you also would have to look at the portion size of each meal, and check whether it has too many calories or too little. One way to look at portion sizes is by measuring it with an object. For example, A a deck of cards for lean meat or poultry, a tennis ball for cooked rice or pasta, and a palm-sized portion for protein.
Lastly, you will have to prepare a meal plan for future reference for your weight loss journey. To do that, you will need to go over what you will have each day. For Monday, it may be soup and bread, Tuesday it can be Grilled Fish with chapati, Wednesday it can be soup again and so on. You can also manage to make leftovers something healthy and nutritious by combining Mixed green vegetables and Grilled Fish in a soup and be creative with it.
And there we have it! Here are five simple ways this diet plan for weight loss can help put you on the right track for a much better tomorrow! So don’t feel down or bad if this does not cross all of the marks on your list. It’s meant to tell you what to do and look out for while doing the diet plan while promoting healthy eating.
(Disclaimer: The information below is all made to educate and should not be taken as medical advice. Please consult a dietitian for a much better idea of dieting and what you should consider eating and doing.)