Weight loss tips

[Eric Sean]

Drink 4-5 big glasses water at room temperature, ..early in the morning, before sunrise, on an empty stomach.Then immediately sit on a static/mobile bike and cycle for 30-35 minutes.This bike must be placed in an open area(such as verandah of your house)
After this exercise, avoid eating/drinking anything(except water in thirst) for minimum 1 hour*

*If you don't have a static/mobile bike, you may opt for brisk morning walk in a green area, such as a park, or even opt for swimming

If you have to reach a place which is within 1-3 km. from your home, prefer walking down to that place in flat slippers, or walking shoes, or else cycle to that place.Avoid using cars, bikes, etc to reach any place, unless the distance is really too large.

Have your dinner daily before sunset.Eat a big plate of ONLY fresh raw fruits and vegetables like papayas, cucumbers, guavas,

oranges,
beetroots, musk melon, watermelon, carrots, papaya, etc.

Cut them in big pieces immediately before eating.Don't add any salt or flavors to them.

Do the above religiously.Then you are sure to lose weight.

Tour lunch and breakfast can be normal but healthy(not on high calories)

Good luck!

 

[Eric Sean]

One of the things so many people struggle with is obesity. And I think part of the reason is that we've never been taught the quality and importance of good nutrition. One calorie is not the same as another calorie. Although they both measure the same, but there is such a difference in the way the body processes it.

For instance, 1 Big Mac is 540 calories. For roughly under 500 calories, you can have for breakfast 1/2 cup of fat-free cottage cheese and 1 hard boiled egg. For lunch, you can have 3 ounces of grilled chicken and 3 cups of greens. For dinner, you can have 15 large boiled shrimps and 1 cup of steamed broccoli. It's the same amount of calories. Eat Good. Feel good. Look Good. It’s your life! Get to living.

 

[Eric Sean]

Losing weight is actually easy, if the total number of calories burned per day is higher than the total number of calories consumed per day, one will definitely lose weight. But the calorie intake shouldn't go below 1200 a day for women and 1800 a day for men.

Now it depends on you, whether you want to lose fat or the overall body weight. Sometimes people follow a GM diet ( eating only fruits/veggies etc ) or other low calorie diet to lose weight within a short period of time. Such people end up losing their hard earned muscle and water weight. As a result they become weak and fail to get their expected body shape.

So, in order to lose body fat and earn a really great body you must follow a protein rich diet. As protein intake increases metabolism and keeps you fuller it helps you lose weight. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight.

I have lost 10 kgs of body weight naturally and here's how I did it -

1. Use the Calorie Calculator to find out how much calories you actually need everyday to lose a significant amount of weight.

2. Now that you know your exact calorie goal, try to get those from the healthiest sources possible and plan your meals accordingly. You can also log your food and count the calories here - Calorie Counter - MyFitnessPal - Android Apps on Google Play

3. Eat breakfast to jump start your metabolism. For me oatmeal worked the best, the other healthy options are - whole wheat/multi grain bread with peanut butter or low fat cheese, omelet with veggies, oatmeal prepared with water/milk and fruits etc.

4. Eat small frequent meals (every 2-3 hours).

5. Try to drink as much water as you can. ( Min 8 glasses of water is recommended, my water intake was min 3-4 liters).

6. Remove all processed food, junk food , alcohol, soda and sweets from your daily list and replace those with real and whole food like fruits, vegetables , eggs, meat, milk etc.

7. Make snacking on healthy food like almonds, fruits, sandwich, hard boiled egg, yogurt etc a habit.

8. Include exercise in your daily routine. Exercise not only burns extra calories but also increases metabolism. If you don't have access to a gym then go for walk, go cycling, swimming etc. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.

9. Try to eat less carbs (especially avoid white rice) in your dinner and finish your dinner 2-3 hours before bed time.

10 . Get enough sleep everyday ( 6-8 hours ). Poor sleep can ruin your weight loss plans.

11. A huge part of losing weight is believing that you can do it and realizing it's not going to happen overnight.

I hope these tips will help you lose weight. Best of luck on your weight loss journey.

 

[Eric Sean]

Detox drinks help flush away those stored unwanted toxins, stored up water weight and excess sodium from the body.It boosts your metabolism and helps your body burn calories at a faster rate.You can choose any one of the following detox drinks based on your body needs and also you need to follow this on a regular basis for a month to lose weight 10 kgs.

Lemon Detox Drink – Drink a Glass of warm water mixed with 1/2 freshly squeezed lemon juice and a tsp of honey(optional) for cleansing the liver and for weight loss.

Ginger Detox Drink – Add 1 tsp of fresh ginger paste, 2 tbsp of fresh mint paste to a glass of lukewarm water and drink this every day to support fat loss.

Cumin Detox Drink – Cumin together with lemon and honey works as a powerful fat-burning detox drink.Boil a tbsp of black cumin seeds to a glass of water.Filter the cumin water into a glass, add a tsp of honey and a 1/4th slice of freshly squeezed lemon juice.Drink this water to improve digestion and dissolve excess stored fat.

Apple Cider Vinegar Detox Drink – ACV is a very effective way to detoxify the body and to lose weight 10 kgs fast.Add a tbsp of apple cider vinegar, 1/2 tsp of cayenne pepper in a glass of warm water and have this in the morning.

Cucumber Detox Drink – A highly beneficial detox drink for those with acidity and hyperacidity problems.Blend peeled cucumber with a handful of mint leaves and a 1/2 inch of ginger.Add 1/2 tsp of black salt and enjoy.



Morning Breakfast (8:00am-9:30am)



All the breakfast recipes under 250 Calories.You can choose anyone from the below list.

Oatmeal : Oatmeal is the perfect healthy choice for breakfast.It is low in calories and high in fibre, this combination helps you lose weight fast.Take 1/2 cup of quaker oats, add 1/2 cup of hot skimmed milk, a small tsp of honey for sweetness and topped it with some chopped apple, strawberries, black grapes, and cherries.

Egg Omelet With Green Tea: Egg is a low-calorie food packed with healthy proteins that keep you feeling satisfied for long.One large egg contains only about 78 calories.Green tea is a fat burning beverage.This combination boosts your metabolism and helps in fast weight loss.Make an omelet with 2 eggs, some chopped onions, tomatoes, and chilli and enjoy this with a cup of unsweetened green tea.

Idli with Sambar (Indian Recipe) – This spicy Indian meal is the perfect addition to your weight loss diet.You can enjoy a homemade steamed 2 medium-sized idlis + 1/2 cup of sambar for breakfast.This combination contains around 230 calories.

Apple Smoothie with Almonds: Apple smoothie is a fantastic and nutritious way to start your day.To make an apple smoothie, blend 2 medium sized peeled apples with a cup of skimmed milk, add a tsp of honey for sweetness and 1/2 tsp of cinnamon powder.Enjoy this smoothie for breakfast along with 9-10 almonds.

Kellogg’s Corn Flakes – If you are a busy person and you don’t get enough time for breakfast, then you can eat a bowl of Kellogg’s plain cornflakes with 1/2 cup of skimmed milk, garnished with some chopped dry fruits.This contains a total of 200 calories.

Vegetable Soup and Brown Bread – Homemade vegetable soup is an ideal way to lose weight and to provide essential vitamins, minerals and nutrients to the body.You can start your breakfast with a cup of vegetable soup and a slice of toasted brown bread.This breakfast combination contains less than 200 calories.


Mid-Morning Snack Time (10:30am – 11:30am)


Eating mid-morning snacks will keep you satiated until lunch and will help you eat less.All the mid-morning snack recipes are under 100 calories.Choose anyone from the below list.

Green Tea with Marie Biscuit – Green tea and weight loss go hand-in-hand.A cup of unsweetened green tea with 2 Marie biscuit possess a total of 50 calories.

Fruits – An ideal mid-morning snack would be a piece of fresh fruit.Fruits are high in antioxidants, vitamins, and minerals that improve your immunity and keeps your hunger at bay.You can have any one of these fruits: a small whole banana (90cals), 1 medium apple ( 80cal), papaya 1 cup (55 calories), watermelon 1 cup (46 calories), 1 whole small orange (45 calories), 1/2 cup of green grapes (55 calories).

Hot Chocolate – Sipping a small cup of hot chocolate drink can help you lose few pounds and could keep your mid-morning hunger pangs at bay.The powerful antioxidants in chocolate reverse anxiety and cut your appetite up to 30 percent.


Lunch Time (12.30 PM to 2:00 PM)


All the lunch recipes are under 300 calories.You can choose anyone from the below list.

Vegetable Soup – Soup is a delicious and nutritious way to fill your body with vitamins, antioxidants, and fiber.It gives a sensation of fullness without adding many calories. A big bowl of homemade vegetable soup contains around 140 calories.If you are lazy to make your own soup, you can try the ready-made Maggi mixed vegetable soup that contains around 98 calories for a bowl.Along with that, you can also enjoy 2 slices of toasted brown bread.

Grilled Salmon Fish with Steamed Rice – is a yummy way to satisfy your taste buds and hunger without adding more calories.One fillet of grilled salmon fish contains around 124 calories.You can relish this with 1/2 cup of steamed vegetable rice.


Egg Sandwich – You can have 2 slices of multigrain, sandwich bread stuffed with 2 egg whites, 3 onion slices, 2 tomato slices and a handful of fresh chopped lettuce leaf.

Brown Rice, Dal & Salad – Brown rice has many healthy benefits over white rice.It is rich in fiber and antioxidants that help in weight loss.You can enjoy 1/2 cup of brown rice, 1/2 cup of dal and a small bowl of green salad for your lunch.


Evening Snack (5:00 – 6:30PM)


Here are the 6 tasty and healthy evening snacks to satisfy your hunger for less than 100 calories.You can choose anyone from the below list.

Lemon Tea and Wheat Rusk – Wheat rusk are healthier than biscuits.Two wheat rusks contain about 85 calories and a cup of unsweetened lemon tea has only 5 calories.

Hard Boiled Egg and Green Tea – A protein boost in the evening can assist in weight loss.A hard boiled egg with a cup of unsweetened green tea contains around 85 calories.

Nuts – are an excellent source of energy and nutrition.Nuts like almonds, pistachios and walnuts are the best choices for losing weight.You can have 12 almonds (85 calories) or 7 walnut halves ( 95 calories) or 20 pistachios (80 calories) to control your evening hunger.

Momo(Dumpling) – Steamed vegetable momo is a tasty and healthy way to keep your appetite in control.A small vegetable momo contains around 30 calories, so you can enjoy few dumplings without exceeding the 100 calorie line.

Orange Juice – Orange juice is the healthy way of getting your vitamin C and keeping calories under control.A glass of fresh orange juice just contains about 90 calories.

Grilled Brown Bread Sandwich – This is another tasty evening snack for your hungry tummy.Half grilled brown bread sandwich stuffed with some onion, capsicum, tomato, lettuce, corn, and spinach contains around 90 calories.


Dinner Time (8:00 – 9:30PM)


Dinner should be light and under 250 calories.

Homemade Whole Wheat Vegetable Wrap – Vegetarian wraps made with whole wheat makes a delicious, healthy and low-calorie formula for dinner.For stuffing use cabbage, low-fat paneer, carrot, onion, beans, and tomatoes.

Chicken Noodle Soup – A hot bowl of chicken noodle soup makes a perfect, stomach satisfying dinner.A cup of homemade chicken noodle soup simply contains around 150 calories.

With this plan you can reduce your 10 to 15 kg weight in one month...

 

[juliedespino]

Drink 4-5 big glasses water at room temperature, ..early in the morning, before sunrise, on an empty stomach.Then immediately sit on a static/mobile bike and cycle for 30-35 minutes.This bike must be placed in an open area(such as verandah of your house)
After this exercise, avoid eating/drinking anything(except water in thirst) for minimum 1 hour*

*If you don't have a static/mobile bike, you may opt for brisk morning walk in a green area, such as a park, or even opt for swimming

If you have to reach a place which is within 1-3 km. from your home, prefer walking down to that place in flat slippers, or walking shoes, or else cycle to that place.Avoid using cars, bikes, etc to reach any place, unless the distance is really too large.

Have your dinner daily before sunset.Eat a big plate of ONLY fresh raw fruits and vegetables like papayas, cucumbers, guavas,

oranges,
beetroots, musk melon, watermelon, carrots, papaya, etc.

Cut them in big pieces immediately before eating.Don't add any salt or flavors to them.

Do the above religiously.Then you are sure to lose weight.

Tour lunch and breakfast can be normal but healthy(not on high calories)

Good luck!

This was nice sharing and thank you for the great tips. I read your forum and followed the tips really it was amazing.. I reduced 5kgs in 2weeks.

 

[shakirajane]

Garlic should be included in any weight loss diet as they reduce the appetite. It also reduces the cholesterol in the body and helps to maintain blood sugar level. They are very effective in preventing cardiovascular diseases and cancer.

 

[Eric Sean]

1
Count your calories. In order to lose weight you'll need to cut down on the total amount of calories you eat each day.
Cut out between 500 – 750 calories each day. This will help you lose anywhere from 0.5 – 1.0 kg (1 – 2 pounds) per week.[2] In combination with exercise you may be able to lose 1.3 kg (3 pounds) per week; however, this not a guarantee.
Use a food journal, calorie tracking website or smartphone app to help get an idea of how many calories you currently consume. Subtract 500 or 750 from this number to get a new calorie limit to help you lose weight.
Do not eat less than 1,200 calories daily. It's generally thought that eating less than this is not safe as its difficult to consume the recommended amount of nutrients you need daily.



2
Include lean protein at each meal. Protein is a great food group to help support weight loss — especially if you're looking to lose weight quickly.
Protein is an essential nutrient to any diet. Studies have shown that it can keep you satisfied longer and with less food in addition to supporting your metabolism.[4]
To help you reap the weight loss benefits of protein, try to include at least one serving (75 – 120g or 3 – 4.5 oz) at each meal and snack.[5] Eating protein throughout the day can help spread its satiating effect over the entire day.[6]
Stick to lean protein choices as these foods also contain fewer calories. Go with: skinless poultry, lean pork, seafood, legumes, tofu, low-fat dairy and eggs.


3
Eat a lot of fruits and vegetables. Fruits and vegetables are great food groups to eat regularly when you're trying to lose weight. Fill up on these foods at each meal and snack.
Both fruits and vegetables are fairly low in calories, but high in fiber and other essential nutrients. They are filling and add bulk to your meals without adding many calories.
Make half your plate a fruit or a vegetable. Or, include one to two servings of either per meal. One portion is equal to four heaped tablespoons of cooked kale or spinach, one medium fruit (like an apple or pear), 30 g dried fruit (like raisins), or a 5 centimeter (2 in) slice of a large fruit (like melon or papaya).


4
Choose whole grains instead of refined grains. 100% whole grains are a more nutritious choice compared to refined grains like wheat bread, white flour or white rice. Choose these types of grains more often.[10]
100% whole grains are less processed and are typically higher in fiber, protein and other beneficial nutrients. Processed grains have these nutrients stripped and are therefore less nutritious.[11]
Keep your grain intake to a minimum. There has been some research that lower carb diets or those that limit grains result in faster weight loss than low-calorie diets alone.[12]
Also, stick to the appropriate servings of grains. Measure out about 28 g (1 oz) of grains like cooked oats or quinoa when you choose to eat them.

 

[Harry Ridwick]

Awesome! Very informative article. I totally agree that we shouldn’t expect weight loss magic.

 

[Skhatri15]

Cool article! Awesome info, I'm sure it will help others.

I actually just needed a program to follow because for some reason I just couldn't stick with giving myself rules, as weird as that sounds. If I followed a program it helped me stay on track.

 

[Jules12]

Definitely a lot of amazing and really helpful tips here! For me tracking my nutrition has been the key. It makes you become aware of how much you should actually eat and helps to identify which foods contain a lot of calories. I use this app for track. It's called link removed and really easy to use. It gives you a great overview over your daily calorie and macro goals. What I also like is that you can see your progress in the different charts. For me that was really motivating because even though some weeks my weight went up a little bit I always could see that overall I was constantly losing weight.

 

[jastuk]

It's really important to eat a high protein breakfast as it helps with weigh regulation. The reason for this is after a high protein meal there is a significant drop in Ghrelin (a hunger & satiety stimulating hormone) so you feel satisfied and fight off hunger till lunch time. Aim for 10% protein as part of your breakfast.

Smoothies are mens best friend, they allow for variety and are nutrient dense. Keep peeled frozen bananas to have a base for your smoothies. Here is one of my favorite morning smoothies - it has everything you need: kale for some Vitamin A, K, B complex & Iron - Blueberries for antioxidants & brain fuel, Hemp for protein & Omega 3&6, coconut oil for MCTs, dates & bananas for potassium and fiber as well as to sweeten things up. Fact - Bananas are known as a Happy Food as they contain tryptophan which converts into serotonin - the happy chemical.

 

[jonybrown]

This was a nice sharing and thank you for the great tips.

I'm 5'9'' and my weight is 82.8kg. Is it good for me? But 23-24% of my body fat, which I want to reduce and I want to make a nice shape body. ( Mainly I want my body build).
That's the way I need a good diet plan. Can you give me a proper diet plan plz?