Nutritionist Rekha Sharma, President of Indian Dietetics Association helps you prepare a special diet plan to knock off the extra calories by eating healthy.
In an attempt to look slim, one should not aim at losing weight in a manner that makes you feel weak and sick. For a toned body all year round, a healthy, balanced diet combined with adequate exercise is a must. Crash diets may be as incredibly tempting but they will only work to your advantage in the short term. The few pounds that you lose by denying your body proper nutrition during one of these crash diets, will result in you feeling completely drained out of energy.
BREAK A SWEAT!
It is important to break down the fats that are already in our body. In order to shed the fat, you need to break into a sweat! The quickest way to do that is by following a regular workout regime. Stomach crunches alone will not help you lose weight and will only tone the muscles. You can try doing aerobic exercises like running, swimming, cycling or pretty much anything that increases your heart rate and keeps it up.
Simple things like taking the stairs instead of the elevator and walking a few extra steps everyday can keep you fitter than you think. Staying active through the day is a great way to get some additional exercise.
[Read: Weight Loss Motivation Tips]
A balanced daily menu for weight reduction
Tea 1 cup without sugar
Milk (low fat) 1 glass (200 ml)
Whole wheat bread slices 2, or whole wheat porridge or oats 50 g (one bowl)
Egg whites 2 or paneer 25 g or sprouts
Tea / fresh lime without sugar
Chapatti (wheat and Bengal gram 4:1) 40 g (2 medium sized)
Curd (low-fat milk) 120 g (1 bowl)
Whole pulse with husk 25 g (1 bowl – cooked)
Green vegetables 125 g (1 bowl)
Fruit 150 g (1 medium)
1 cup of tea without sugar
Plain cookies medium – 2 or roasted pulse 20 g or sprouts or dhokla or khandvi – one piece
Rice with whole pulse or Bengal gram or chapatti 2 medium sized (40 g)
Whole pulse with husk 25 g (1 bowl – cooked )
Curd 125 g (1 bowl)
Grilled fish / chicken 100 grams can be substituted for whole pulse and curds.
Green vegetables 125 g (1 serving)
Cooking oil /day 10 g (2 teaspoons)
Healthy Eating Tips-
Healthy lean proteins:
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