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Weight Loss and Diet Plans

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Some helpful tips to Loose your Weight

Drink More Water: One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

Count Calories: You definitely need to count calories in order to lose weight. People tend to overestimate their physical activity and underestimate their calories. Don’t rely on eyeballing your caloric intake or trying to estimate it. Instead, every day write down what you eat, the corresponding calories, and your physical activity. To make it easier for you to quantify your physical activity, wear a pedometer. Do this every day. Don’t do it just once or twice a week. Consistency is important for dieting. Sure, this isn’t easy. But if you want to lose weight, this is important to do on a daily basis.

Weigh in Every Day: Weighing in daily is a sure-fire way to give up on a diet before you’ve given it a chance. Weight fluctuates from day to day for reasons that have little to do with your efforts.

Weight Loss and Diet Plans

Calories in, calories out: The key to weight loss. But cut too many and you won’t lose weight at all. The best way to lose weight is to cut back on the number of calories you eat and be more physically active. When trying to lose weight, you can still eat your favorite foods, as long as you pay attention to the total number of calories that you eat.

Keep a Food Diary: To get a real grasp on what, how much, and why you’re eating, keep an honest food diary for at least 10 days.

Pay attention to your serving sizes: One serving is equal to 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of pasta, rice, or cooked cereal. Try to avoid high-fat toppings and choose whole grains, like:

  • Whole wheat bread
  • Brown rice
  • Oatmeal
  • Bran cereal
  • You may also choose other starchy foods that are high in dietary fibre too, like beans, peas, and vegetables.

Read the Nutrition Facts Label on a food package to find out how many calories are in a serving. Check the serving size too it may be less than you are used to eating.

Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

Try to avoid snacking in front of the TV at night it may be easier to overeat when you are distracted by the television.

In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can:

  • Lift weights
  • Use large rubber bands (resistance bands)
  • Do push-ups or sit-ups
  • Do household or garden tasks that make you lift or dig
    Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include:

  • Pork tenderloin
  • Beef round steak
  • Benderloin
  • Sirloin tip
  • Flank steak
  • Extra lean ground beef

Also, pay attention to portion size. One serving is 2 to 3 ounces of cooked meat—about the size of a deck of cards.

Most people can lose weight eating around 1,500 calories a day. If you’re advised to consume less than that, do not follow it without your doctor’s approval.

Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing:

  • Type-2 Diabetes
  • Heart Disease
  • High Blood Pressure
    Some common Myths & Facts

Myth: Skip Breakfast.
Fact: Breakfast is the most important meal of the day. It will get your metabolism going and help you from getting too hungry and overeating.

Myth: Exercise too much, too soon.
Fact: Overdoing it will lead you to burnout and risk overuse injuries whether it be exercising more intensely or for too lengthy a duration. (A few minutes every other day is an excellent way to begin if you’ve been sedentary.)

Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel:

  • Nauseous
  • Tired
  • Weak

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, are low in fat and calories such as:

  • Bread
  • Rice
  • Pasta
  • Cereals
  • Beans
  • Fruits
  • Some vegetables (like potatoes and yams)

They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Truth: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Myth: Natural or herbal weight loss products are safe and effective.
Truth: A weight loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

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Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight loss program with a little bit of know-how. Avoid supersize combo meals, or split one with a friend. Sip on water or nonfat milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like:

  • Regular mayonnaise
  • Salad dressings
  • Bacon
  • Cheese

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Myth: Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper. Enjoy small portions of nuts. One-third cup of mixed nuts has about 270 calories.

Myth: Dairy products are fattening and unhealthy.
Truth: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium.

Myth: Eat three times a day — don’t snack.
Fact: Eat when you want to maintain calorie intake. It’s all about calories. You can eat three times a day or six times a day, as long as you have the same caloric intake.

Myth: Don’t worry about dieting — just exercise.
Fact: Exercising alone is not enough. You probably won’t be able to work out enough to make up for eating a huge meal. Exercise just does not burn enough calories. If you eat a slice of apple pie a la mode that is 500 calories, you’ll have to walk briskly for two hours to burn those calories. So, you won’t lose weight unless you also cut calories.

DIET PLAN FOR 600 CALORIE FOOD PER DAY

Here is a diet plan. If you follow it strictly for 1 month with BRISK WALKING in morning as well as in evening, you can loose 10 to 15 Kg in one month.

1) “Early morning”: One glass of warm water with few drops of lemon added to it.

2) “Morning Breakfast”: Any one or two following items:

  • One cup of tea or cofee with little milk added to it . (Use saccharin instead of sugar)
  • Any small fruit ( except ripe mango or banana).
  • Non vegetarian can take egg

3) “Mid-day meal”:

  • First of all, chew peoperly two or three small cucumbers or tomatoes.
  • One small chapati (without oil)
  • Half bowl of any low calorie vegetable
  • Half a bowl of moong soup
  • Non vegetarians can take a little piece of meat (without fat) or fish

4) “Afternoon Tea/Early evening”: As per morning breakfast.

5) “Dinner”: As per Mid-day meal, expect for the fact that a small bowlful of rice or khichri can be taken.

DIET PLAN FOR 800 CALORIE FOOD PER DAY

1) “Early morning”: One glass of warm water with few drops of lemon added to it.

2) “Morning Breakfast”: Any one or two following items:

  • 3/4 cup of milk (without sugar) or One cup of tea or cofee with little milk added to it . (Use saccharin instead of sugar).
  • Half a Khakhara (no butter).
  • One egg.
  • 2 or 3 small tomatoes or cucumbers.

3) “Mid-day meal”:

  • First of all, chew peoperly 2 or 3 medium size cucumbers or 4 to 5 tomatoes.
  • One small chapati (without oil) or or two slice of bread.
  • One small bowl of any low calorie vegetable.
  • One small bowl of moong soup.
  • Non vegetarians can take a little piece of meat (without fat) or fish.

4) “Afternoon Tea/ early evening”: As per morning breakfast.

5) “Dinner”: As per Mid-day meal, expect for the fact that a small bowlful of rice or khichri can be taken.

Please Note: There is not much difference in 600 & 800 calorie of food if there is increase in intake of tomato and cucumber in morning breakfast.

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