Overall 39% of men and 40% of women in the world are suffering from their over body weight. Most people use so many diet plans, do some exercise but do not get any results. Before starting the article I will tell you one thing that you will lose weight in one day, this is not possible. However, keep one thing in your mind that losing weight too quickly is not only difficult but also not sustainable. So do not give up easily. Before following any diet plan you must know about your body. First, know your BMI then maintain the diet plan.
What is BMI?
Body Mass Index or BMI is the measure that is based on body weight and height. BMI categorized a person that is underweight or overweight or normal weight.
BMI= weight (kg)/ height (m) ^2
If your BMI is less than 18.5 then you are underweight and if your BMI is 25-30 then you are overweight and if it is more than 30 then you are obese.
For losing weight just cut the minimum 500-700 calories in a day from your regular calories needed. Suppose you need 3000 calories according to your weight. So to lose weight you just have to burn 500-700 calories in a day. So after 1 month, you can lose weight of a minimum of 10kg.
Diet plan for a healthy body
Eat high protein:
Protein is the main ingredient for weight loss. To maintain a healthy diet plan takes 25% protein of your meal. Our body needs 1.2-1.5 grams of protein per 1kg of our weight in a day. You must take lean proteins with low calories. Such as eggs, meat, pork, seafood, beans, seeds, lentils, low-fat dairy, and nuts. You can also take buckwheat, quinoa, and amaranth.
Eat fruits and veggies:
To lose weight you should take high fiber foods with low calories. Veggies and fruits are full of nutrients and high fiber. So take half of your plate with vegetables and fruits at meals so you can manage your hunger without eating high calories.
Eat whole grains:
Eat whole grains instead of refined grains because whole grains contain more nutrients than refined grains such as white rice, white flour, or white bread. Eat 100% whole grains such as brown rice, buckwheat, oats, quinoa, and whole-grain pasta.
Drink water
Drink at least 3 to 4 liters of water in a day. Water is good for your health and it also helps you to lose weight. Water has 0 calories, so instead of taking any juice which has calories drink water. It also controls your hunger by filling up your stomach with water.
Exercises:
Exercises are as important as a healthy and balanced diet plan. If you think without any exercise you will lose weight, maybe you are wrong. Exercises help to cut your metabolism so you lose weight. Walk at least for 30 minutes per day in the morning. It helps you to burn calories and gives you a healthy and fit body. You can also do some exercises for at least 5-6 days for a minimum of 30minutes. You can join a gym or do it at your home. You can also join swimming, dancing.
Sleep for at least 7-9 hours without having any stress:
Take a good 8-10hours of sleep. Not getting enough sleep your body secretes hunger hormones so you may struggle to lose weight. Good sleep reduces your stress level. Because it releases hormones such as cortisol that increase your hunger level.
Weight loss pills:
For getting a fast result you can also take several weight loss pills. But take it at your own risk. Do not overtake it. Follow the instructions given by your doctor. Take a popular and reputed company pill.
Conclusions:
Losing weight is easy if you maintain the instructions without giving up hope. You should avoid junk food, extra oily food, smoking, and alcohol.