Setting a deadline to achieve your body goal is a good start if you are planning to lose some weight. There are plenty of people who are trying to lose weight, they try absolutely absurd workout programs that require tons of specialized equipment or additional workout, only to give up months later because it is too difficult to keep pace. Setting a timeframe can become a healthy habit while seeing the results of your daily efforts without feeling extremely deprived. Factors such as lifestyle and changing your eating habits can determine how much weight one can drop in four weeks. However, it is important to keep in mind that women should not drop their body fat percentage below 18% because it can affect fertility, hormone production and regular cycles in the future. Check out these healthy weight loss tips mentioned below and achieve your weight loss goals in a time period of 4 weeks. You can utilize these foods on a daily basis and boost the speed of your weight loss.
Indian Weight Loss Diet Chart
In India, there is a range of healthy foods, which is useful for weight loss. Here is a chart of the Indian Weight Loss Diet, which will help you to lose weight and maintain it in the long term.
|Sunday||1 Paneer sandwich / Egg toast, Milk||2 fruits like apples, oranges||2 chapatti, bowl of veggies – broccoli, carrot, cucumber||Almonds, protein drinks or bowl of sprouts||1 chapatti, small bowl of veggies or salad, milk|
|Monday||Medium sized bowl of Poha, milk||1 glass of Coconut juice along with malai||2 chapatti, dal and salad||Green tea, apple||1 bowl of upma, milk|
|Tuesday||1 bowl of veggies, 1 small bowl of poha||1 mosambi, (sweet lime) walnuts||1 bowl of rice, 1 bowl of cabbage veggie||1 orange, sprouts||1 bowl of mixed vegetable/ 1 small fish with red rice|
|Wednesday||1 bowl of upma/ egg toast, low fat curd||1 glass of coconut juice||2 chapatti, 1 medium sized fish/1 medium bowl of poha||1 cup of well brewed Green tea, 1 apple||1 chapatti, 1 small bowl of boiled vegetables|
|Thursday||1 paneer sandwich, milk||1 glass of whey protein drink||1 bowl of rice, 1 bowl of boiled veggies like broccoli||Peanut chikki, 1 small glass of vegetable juice||1 small bowl of brown rice, 1 small bowl of boiled broccoli|
|Friday||2 boiled eggs, milk, almonds||1 apple with green tea||1 vegetable egg omelet with 2 chapatti||Green tea, 1 pear fruit||1 small bowl of upma, milk|
|Saturday||2 methiparantha, low fat curd||1 pears fruit with 1 small glass of protein drink||1 bowl of brown rice with 1 bowl of boiled broccoli||1 Apple, almonds||1 chapatti, 1 bowl of mixed vegetable|
The Indian weight loss diet chart can be a part of your daily routine. Drinking water can also make you burn more calories, which is known as resting energy expenditure. Drinking at least 0.5 liters (17 oz) of water every day results in an extra 23 calories burned. On a yearly basis, roughly 17,000 calories that are over 2 kg of fat are burned. So, be sure to drink at least 3 liters of water every day for faster and more effective results.
Avoid sticking to a single diet plan; if possible try to change the menu once in two days. This will help you to explore those food items, which are working for your weight loss and health improvement plan.
Weight Loss Tips
Some of the healthy weight loss tips, which you can include in your daily routine, are as follows:
1. Stick to your daily routine
There are many people who reject their daily routines because of their busy schedules or they would rather be adventurous, go with the flow, and keep their schedules open-ended. They fail to understand the importance of keeping a routine: It can improve their health, productivity, and overall well-being. Making lifestyle choices and adapting changes that support weight loss a part of the daily routine helps one stick with it until they reach their target. Talk to a doctor before starting a new diet plan. The most important thing is to keep yourself self-motivating from time to time, to successfully reap the benefits of your healthy routine in the future.
2. Drink Green Tea
Green tea has many benefits; it is not only the healthiest beverage but also one of the best drinks for weight loss. Green tea contains caffeine, powerful antioxidants known as catechins, which can speed up fat burning. Green tea not only increases fat burning, but it also boosts the metabolic rate, lower the risk of cancer, lowers the risk of infection, lowers the risk of being obese and improves blood circulation.
3. Eat more fruits and vegetables
Vegetables and fruits are a rich source of vitamins, antioxidants, protein, and fiber, they make a perfect diet for weight loss. Fruits and vegetables contain high water content, they help us manage our weight naturally, improve our metabolism and subsequently burn belly fat.
Some of the best fruits and vegetable that one should include in their diet to lose weight are:
1. Leafy green vegetables like spinach, lettuce, kale are filled with vitamins and antioxidants. Including leafy vegetables as part of your diet helps in fat burning and boosts your energy levels.
2. Mushrooms are known to boost weight loss and fat burn by regulating the amount of glucose present in the blood.
3. Cauliflower and broccoli contain high-quality fiber; they are a rich source of health-boosting minerals and vitamins. Broccoli contains phytochemicals, whereas cauliflower contains phytonutrient sulforaphane, folate, and vitamin C that boost the fat burning process in the body. Both broccoli and cauliflower are filling, nutritious and helps fight to bloat.
4. Apples are very low in calories; they are one of the best fruit rich in fiber and antioxidants. Apple has a number of health benefits like:
- Lowering the weight
- Reducing the risk of cancer risk
- Improving skin complexion
- Promote heart health
- Raise the energy level of the body
- Lowering the risk of diabetes
- Help fight asthma
Thus, one should always stick to those diet plans that prove to be beneficial for them. It is definitely possible to lose weight in a time period of four weeks if you are cautious about your lifestyle and food habits.