You may be tempted to follow a crash diet and do extreme workouts to shed some extra kilos. But this is not the correct way to lose weight. Also, some may not even see any change in inches in the long run. As a result, they might lose motivation in a short time.
Technically, there are a lot of things that go hand in hand when it comes to burning fat. This article highlights different aspects of weight loss along with an easy-to-follow, generic diet chart for weight loss. Moreover, you will also get helpful tips to boost your weight loss journey
Table of Contents
Factors that affect weight loss
Losing weight and sustaining it goes in tandem with a combination of regular exercise and a balanced diet. Sleep is also equally important. Listed below are some of the factors that affect weight loss.
- Diet: Eating a healthy, balanced diet of whole foods that are low in calories and saturated fat, and high in fibre and protein will help to support weight loss efforts.
- Exercise: Regular physical activity is an imperative part of a weight loss program. Choosing activities that you enjoy and can fit into your lifestyle will help make it easier to stay motivated.
- Stress: Stressful situations can lead to emotional eating and overeating, which results in weight gain. Finding ways to manage stress, such as deep breathing and yoga, can help you in the long run.
- Sleep: Getting enough sleep may help regulate hormones that control hunger and fullness. Poor sleep also leads to increased levels of the hormone ghrelin, which can result in increased appetite and cravings.
- Medications: Certain medications, such as antidepressants, can also affect your weight loss journey. Talk to your doctor about alternatives to the medications that you’re taking to reduce the risk of weight gain.
- Genetics: Genetics can play a role in weight gain and loss. If a family member is overweight, you may be more likely to become overweight.
- Age: Age can be a factor in weight gain. As people age, their metabolism slows down and their bodies become less efficient at burning calories.
- Hormones: Hormone imbalances can affect how the body stores and uses fat. Imbalances in hormones like cortisol, insulin, and thyroid hormones can lead to weight gain.
Myths and Misconceptions about Weight Loss Diets
There are myths that surround weight loss, here are the facts:
1. Myth: You have to cut out all carbs
Fact: Carbohydrates are an essential part of a balanced diet.
2. Myth: Fad diets guarantee quick and lasting results.
Fact: Fad diets often lead to temporary weight loss
3. Myth: Skipping meals helps you lose weight.
Fact: Skipping meals can slow down your metabolism and lead to overeating later in the day.
4. Myth: Supplements can replace a healthy diet.
Fact: Supplements should only complement a balanced diet.
7-day diet chart for weight loss patients for Indians
Here’s a step-by-step diet chart adults (without serious health conditions) can consider to lose some inches. Please note that this is a generic plan and always consult your doctor before making any modifications to your diet.
Day 1
- Breakfast: whole wheat poha, boiled sprouts, some nuts, and an apple
- Lunch: Vegetable soup, brown rice, dal, and a dry vegetable
- Snack: 1-2 fruits and roasted chana
- Dinner: Vegetable upma, 1 egg omelette, and a small plate of salad
Day 2
- Breakfast: Dalia or paratha, and a glass of warm milk
- Lunch: Ragi or quinoa upma, 1 bowl of yoghourt, and a dry vegetable
- Snack: Roasted chana, boiled peanuts, and an apple
- Dinner: Vegetable pulao, boiled vegetables with curd, and 2 egg whites
Day 3
- Breakfast: Poha or oats porridge, and a glass of warm milk
- Lunch: Vegetable biryani, curd, and a dry vegetable
- Snack: Baked or boiled potatoes with salad
- Dinner: Vegetable dalia with mixed vegetable
Day 4
- Breakfast: 2-3 whole wheat chapatis and curd
- Lunch: Multigrain or brown rice, dal, and vegetable
- Snack: Roasted chana and 2-3 fruits
- Dinner: Veggies with peanut sauce and a bowl of yoghurt
Day 5
- Breakfast: Chapati made with wheat and jowar flour, and a glass of warm milk
- Lunch: Vegetable soup, chapati, and a mixed vegetable
- Snack: Roasted chana, some nuts, and an apple
- Dinner: Vegetable pulao, a dry vegetable and one chapati
Day 6
- Breakfast: 2-3 multigrain chapattis, and a glass of warm milk
- Lunch: Vegetable pulao, dal, curd, and a dry vegetable
- Snack: Roasted chana and 2-3 fruits
- Dinner: Vegetable uttapam with sambhar
Day 7
- Breakfast: Ragi dosa, idli, and a glass of warm milk
- Lunch: Vegetable biryani, curd, and a dry vegetable
- Snack: Baked or boiled potatoes with a salad
- Dinner: Masala oats and some vegetables
Components of a Balanced Weight Loss Diet
Proteins
Carbs
Fibre
Adequate portions
Healthy fats
Lower calories
Adequate exercise
Intervals between meals
Drinking enough water
Tools Required To Start Your Weight Loss Journey
- Food calorie counter
- Weighing scale
- Healthy recipes
- Meal planner
- Appropriate exercising equipment
Tips to ace your weight loss journey
Losing weight can appear overwhelming at first, but you will get used to the journey soon. You can boost your weight loss by following these tips.
- Eat fruits, vegetables, legumes, and whole grains.
- Incorporate lean proteins such as poultry, fish, tofu, eggs, and legumes.
- Eat healthy fats, such as nuts, olive oil, and avocados.
- Incorporate low-fat dairy into your diet.
- Include physical activity or exercise in your daily routine.
- Drink plenty of water throughout the day.
- Keep a food log or diary to help track your progress.
- Don’t skip meals, especially breakfast.
- Do not count on crash diets or extreme caloric restrictions to lose weight.
- Avoid processed snacks like chips, candy, cookies, and pastries.
- Avoid sugary beverages like soda, juice, and energy drinks.
- Avoid alcohol and caffeine.
- Do not eat after a certain time in the evening.
- Do not concentrate your food consumption around one or two large meals.
- Avoid fried and greasy foods.
Points To Keep in Mind When Following A Diet Plan for Weight Loss
- Say no to packed and processed foods
- Have a balanced diet that’s rich in whole foods
- Make sure you maintain soke form of physical activity or increase it
- Avoid sugars
Wrapping up!
There’s no quick remedy to weight loss, with the right tools, recipes and mindset, you can be well on your way to reach your desired weight. Remember it’s the journey that makes the destination count!