Indian diet plan for weight loss

Getting into a restaurant and waiting for your order sets your stomach on fire! And this fire may really eat you up if you are about to be served with paneer butter masala, dal makhani, tandoori roti and chicken biryani! The names of these popular north Indian foods are enough to bring about some emotional hunger even if you have had your last snack just a few minutes ago! But what about your promises on shedding off a few kilos? “Gone with the wind?” No ! hold it right there, here is an North Indian diet plan for weight loss. Achieving weight loss goals with north Indian diet may not seem to be feasible for you, but limiting your caloric intake to 1200 a day may help to serve your purpose. 

 An Ideal Indian diet plan for weight loss can be designed keeping in mind the person’d individual requirements. Every person has different caloric requirement. the calorie requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism etc. To Lose weight in a healthy manner, calculate your BMR ( Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.

 This Sample north – Indian diet plan for weight loss, will provide you with an idea of what ideally a 1200 calorie north Indian meal looks like. Although you must understand that this is just a generalized Indian diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in person to know if you can use this 1200 calorie North Indian Diet plan for weight loss.

Eating to Lose Weight for women

This is also why people gain weight as they age. Aging causes muscle loss. So does inactivity. Have you heard of the saying"Use it or lose it"? This is true of your muscle. Inactivity leads to muscle loss and muscle loss causes a lowered capacity to burn fat, so you wear more of it. The bottom line is this: At any time, or for whatever reason, you lose your muscle; you lose your capacity to burn fat. Diets, aging and inactivity all lead to a decreased amount of muscle weight and an increased amount of fat tissue. Never fear. You can, at any time in your life, rebuild your muscle and teach it to burn fat. Aerobic exercise rebuilds your muscle and teaches it to burn more fat. Eating right gives you the nutrients you need to make that muscle. The food pyramid outlines how to eat to get the nutrients you need, so let us deal more specifically with energy needs and where that energy needs to come from. In order to burn just the fat and not the other lean tissue in your body, you need to meet your minimal energy requirement. If you want to maintain your current weight, this level is found by multiplying your weight by 15. If you want to lose weight, multiply your ideal weight by ten. For example, if your ideal weight is 140 pounds, your minimal energy requirement is 1400 calories. Next, you need to factor in the calories needed for exercise and activity. Very active people (those who exercise 3 hours or more a week) need to multiply their minimal requirement by 1.5. Moderately active individuals (those who exercise 1 to 3 hours per week) need to multiply their requirement by 1.2. 

  Slugs need not factor in additional calories. For those of us who move, let's cite an example: if you take 4 hours of aerobics classes per week and your ideal weight is 140 pounds, you need 2100 calories a day to keep your muscle and burn the fat. Now, where does that energy need to come from? It makes sense that if you want to burn the fat on your body; you do not want to be eating it in your food. Let's be perfectly clear about this. There are only two fates of fat in your diet: Fat is either burned by your muscle or it is deposited in your fat cells. If you are wanting to lose body fat, the solution is simple: Eat less and burn more. Which leads to the debate: "WHAT IS LESS?" Less is 30% of your calorie intake. To find this amount of fat in grams; multiply your caloric requirement by .3 and divide the calories by nine. For example, 2100 calories times .3 is 630 calories, divided by nine leaves 70 grams of fat. When you consider a "Double Western Cheeseburger Supreme" has 70 grams of fat, you can appreciate the etiology of obesity in America. In fact, statistics show that one out of every three of us can qualify as overweight, so we have some work cut out for us in terms of the amount of fat in our diets. 

  Tips For Eating to Lose Weight Those who are successful at losing weight make evolutionary changes with their diets, not revolutionary changes. Start by choosing those changes you can live with on a permanent basis. Then move on to change other habits. One habit at a time, you'll get there! Eat slowly. It take twenty minutes for your stomach to tell your brain you are full. Pick out foods you need to chew on. Try bagels, apples, french rolls and raw vegetables. These foods will slow your rate of eating. Try a warm beverage as or with a snack. This helps to feel full. Drink 6 to 8 glasses of water per day. This helps fill you up and keeps you busy with other activities besides swinging on the refrigerator door! An eight ounce glass of orange juice is really three oranges! Eating oranges is much more satisfying than drinking juice. Eat an afternoon snack before you leave work. This helps overeating while getting dinner ready. Here are some healthy snacks: Popcorn, bread sticks, oyster crackers, pretzels, fruit, yogurt, gingersnaps, graham crackers, biscotti cookies, vanilla wafers or amaretto cookies. Frozen yogurt, angel food cake and sherbet are all low fat! Every time you use your muscles, you are burning fat. Try climbing the stairs instead of taking the elevator. Small steps add up in reducing fat. Use jam on toast instead of butter and knock off 30 calories and 5 grams of fat.

Start to losing weight

Kick things off with cardio While it is possible to lose weight without exercise, the fastest route to a flat stomach is through intense cardio. That means fast-paced circuits and HIIT (High Intensity Interval Training).  

Give yourself a sporting chance Circuit training brings big results in little time, but it can be gruelling. Mix up your cardio by including some sports in your fat-burning regime – check out our programmes for running, cycling and rowing. For one of the highest calorie-burning sports, however, get yourself onto the squash court. 

  Lift weights to lose weight Pumping iron may not seem like a priority, but resistance training is a key factor in speeding up your metabolism and altering your body composition for greater fat-burning potential. Try this weight-free resistance regime and take your pick from our total-body workout toolkit. 

  Clean up your diet To lose weight you need to be in a 'calorie deficit' – you must burn more calories than you consume. The easiest way to do this is to pack your supermarket trolley with ingredients for healthy, low-fat meals, such as our shrinking man's lasagne, stick-thin stir fry and skinny fish 'n' chips. Thankfully, there's no need to live on ice water and celery – MH can also provide you with waistline-friendly versions of guilty pleasures ranging from junk food to fry-ups.

  Eat the right snacks and supplements Don't jeopardise the positive effects of a clean diet with calorific snacking. These six foods will actually help you lose weight between meals, while berries, grapefruit and tomato sarnies will also stop you piling on the pounds. And to really watching your surplus insulation melt away, consider these fat-burning supplements.

Slimming diet 2014 year

Ready-to-eat high-bran breakfast cereals, oats (instant varieties are good if you need to save time on cooking), Wheatbix or unsifted maize meal and Maltabella (for weekends when you can cook your breakfast porridge) High-fibre starches such as brown rice, crushed wheat, pasta made from 100% durum wheat Wholewheat, rye, rice or maize crackers Sliced low-GI, wholewheat or rye bread, or rolls (Freeze in portion sizes that you require. For example if you are living alone, you may need only 6 slices a day -two for breakfast and four for sandwiches at lunch. Take your daily portion out of the freezer every evening and store in the fridge. By morning the bread will have defrosted and be ready for toasting or for making those sandwiches.) Fat-free, long-life milk for times when you run out of fresh fat-free milk Frozen fat-free yoghurt Fruit juice and dried fruit Fruit canned in juice Canned vegetables such as tomato and onion, tomato paste and green beans Frozen vegetables like broccoli, spinach, peas, beans, pumpkin and mixed vegetables Lean meat (freeze fat-free mince, ostrich, small portions of steak or pork chops with all visible fat removed) Lean, thinly sliced cold cuts (roast beef, Pastrami or roast pork) or Like-it-Lean products (pack into portions and freeze) Ready-to eat, low-fat frozen meals (Woolworths has an excellent range) Tuna, salmon or pilchards canned in brine, water or tomato sauce Frozen fish and calamari (buy plain without crumbs or batter) Skinned chicken breasts (pack into portions and freeze) Canned beans, peas and lentils of all types Textured vegetable protein products (Toppers etc.) Lite margarine or Flora Pro-Activ margarine (the latter helps to lower blood cholesterol levels) and Spray & Cook for preparing fat-free dishes Low-fat salad dressings Olive, canola or avocado oil Lite or low-GI jam, or honey Sugar-free cold drinks or spring water, and soda water Sugar-free gum Sugar-free jelly Canned gherkins, mustard and tomato sauce for flavouring

5 simple diet rules

Eat regularly Eating regularly one of the most important aspects as this will help to keep your blood sugar levels constant. And keeping your blood sugar levels constant will ensure that you have constant energy, no cravings, stable mood and it increases your metabolism (how much energy your body needs in a day) as well as allows your body to tap into its fat stores. Regular eating means eating every 3-4 hours. 

  Start early It is vital that your body gets its first dose of energy within an hour of getting up and definitely before any morning exercise. This is because of the "overnight fast" that has occurred. There is only a little energy left in your body which will sustain you for a short time. If you do not need eat at this point your body will need to make its own energy, which it will take from either muscle or fat. Muscle is generally the choice if your blood sugar levels are very low. 

  Eat a food that converts into sugar every time you eat Although the general belief is that "sugar" is bad for us, our bodies actually need sugar (glucose) as the main unit of energy. "Sugar" however comes in many forms, and it is best to keep our intake of simple sugar low (table sugar, sweets, treats etc). The foods that do convert into sugar in our body are starches (bread, crackers, cereals, rice, pasta, potatoes, and starchy vegetables), fruit and dairy (milk and yoghurt). Choosing from these foods for each meal or snack will allow your body to have "immediate" energy available. From a health and blood sugar control perspective you should choose the higher fibre, lower GI carbohydrates as well as add some low-fat protein or healthy fat to the meal/snack. 

When you eat, eat small quantities Because you are eating more often in the day your meals and snacks should always be relatively small. Meals can be 2 units plus the protein or fat (for example 2 slices of bread or 1 cup of starch) and snacks can be 1 to 2 units (for example a fruit and a yoghurt or 3-6 provita). 

Learn to understand your body’s signals The first signal that you need to "hear" is hunger. There are 2 hungers though – stomach hunger and mouth hunger. You need to learn to feed only the stomach hunger with food! The second signal is the satiety signal – the signal that tells you when to stop eating. Being satisfied is very different to being too full! These signals will come back if you start eating regularly.

Daily Diet Solutions 2014

January 17, 2014 - Friday Weekend Warm-up It is so much easier to stay in control when you maintain some type of eating schedule, even during the weekend, so that you don’t wind up just grazing all day. This weekend, don’t let unstructured time become unstructured eating. 

January 16, 2014 - Think Thin Thursday Tip We’ve said it before and we’ll say it again – being overweight is HARD!! Physically, mentally, financially, it takes a big toll. Working on healthy eating and losing weight can be hard, too, but at least it comes with amazing outcomes. If you think, “it’s too hard to work on healthy eating,” remind yourself that either way it’s hard. 

  January 15, 2014 - Wednesday Sabotage Sabotaging Thought: I’ll never get good enough at my dieting skills so I might as well give up. Response: I’m better at them now than I was two months ago, and two months from now I’ll be better than I am today. As long as I keep working, I will keep getting better!

  January 14, 2014 - Tuesday Reality Check If you think, “I don’t have time for diet and exercise,” remind yourself that you DO make time for the things in life that are most important to you. If the advantages of losing weight and being healthy are of great importance to you, then make dieting and exercise top priorities and you will find the time NO MATTER WHAT.

  January 13, 2014 - Monday Motivation This week, instead of thinking about what you can’t have when you’re working on eating healthfully, focus on what you can – delicious and healthy food, a reasonable amount of treats, good health, better self-confidence, a stable wardrobe, a more peaceful relationship with food, great feelings, etc.

  January 10, 2014 - Friday Weekend Warm-up This weekend, if it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But I need to ask myself: which unfairness would I rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on.

  January 9, 2014 - Think Thin Thursday Tip It’s important to both give yourself credit for the good choices you make and not berate yourself when you make a mistake. When you beat yourself up, the only thing it does is demoralize you further and makes it harder to get back on track. When you give yourself credit, it makes you feel great, helps raise your confidence, makes it easier to keep doing what you're doing, and gives you motivation to stay on track. 

  January 8, 2014 - Wednesday Sabotage Sabotaging Thought: I had such a hard day, I deserve to reward myself with food. Response: If I reward myself with food and overeat, I’ll end up feeling terrible – physically and mentally, which will be the exact opposite of a reward. If I stay on track and control my eating, I will feel great. Food rewards just don’t work once the food is gone! 

  January 7, 2014 - Tuesday Reality Check If you think, “I’m going to eat this. It’s okay, it doesn't matter,” remind yourself that that’s not true for two reasons. First, it matters because it impacts your weight loss and your weight loss goals matter! Second, it matters because EVERY time matters. Every time has consequences for the next time, and the time after that.

  January 6, 2014 - Monday Motivation We’re back and feeling motivated! A new year is the perfect time for a new start. Remember – big changes don’t happen overnight. It’s a combination of lots of small changes that eventually lead up to big ones. This week – focus on SMALL changes. They will make a difference.

What is healthy weight loss?

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1 Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term. Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Eat Healthfully-favorite food

Fresh fruits ― don't think just apples or bananas. All fresh fruits are great choices. Be sure to try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice. 

Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week. 

Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth. A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Best tips for lose weight

Best Nutrition tips to lose weight Losing weight through natural food is effective way to lose weight and maintain your health. Check out various nutrition tips that will help in achieving goals of weight loss in few month. 

  Buy products that are made using whole grains Eating food enriched in whole grains affect your weight loss. Always buy those breads and snacks that are made only from whole grains. If they are made from whole wheat then it is also good. Nutrients present whole grains are beneficial in controlling excessive weight of the body. Never get those products that have refined flour. Little quantity of these may hinder weight loss goals. Read labels and get the right product for your kitchen. 

  Never skip breakfast Best nutrition tip for weight loss is never miss breakfast. Eating high fiber proteins and healthy diet at breakfast help you keep energetic and full for a long time. You will not crave for more and more. This will also stop your eating habits of snacks. Take some nutrient filled breakfast to boost up your energy in morning and save your plates from being filled at the time of dinner.

Weight Loss Motivation

You are likely to fall off track. At least once. It happens to everyone. Whether you hit a plateau, go through a stressful life event or experience weight loss plan fatigue, there will be a time when you will feel like throwing in the towel (if you haven’t already!). In these desperate moments, having the right support can be the essential influence to get you back on the wagon. The right support person (or people!) will be there to listen and empathize. They can then remind you of “why” you embarked on your program to begin with and encourage you to get back on track. 

  Knowledge is power. The more educated you are on the right ways to lose weight, the more empowered you are to make change. Arm yourself with weight loss resources such as experts, websites, recipe blogs and books to get you in the right mindset and give you the right information for success. Time and again, I’ve had clients who think they’ve tried everything, yet when they’ve learned a new perspective on weight loss or a new strategy to try, they become re-inspired to continue the journey. 

  Accountability counts. Let’s face it: when someone else is counting on you to show up, you are more encouraged and likely to do it! The right support has consistent check-ins that can help keep you motivated as well as help build consistency with your healthy behaviors. I’ve had hundreds of clients claim that the simple act of me weighing them in each week gave them enough motivation to stay on track with their healthy choices – whether they were my one-on-one clients or part of my weekly support group meetings. Having a workout buddy who expects you to meet him/her at the gym every morning can provide the same motivation! 

  We learn best from each other. With our unlimited access to Internet, we have weight loss research right at our fingertips. Knowing “what” to do and knowing “how” to do it, however, are very different concepts. The support of a coach or a group can help guide you in the “how.” When I worked in our clubs and led weekly weight loss meetings, I just beamed as I witnessed the interaction after I’d brought up a topic (i.e. getting enough protein at each meal). The entire group would engage with each other and talk through how some of them had overcome that barrier and give guidance to participants who still struggled. 

  Weight loss can be emotional. These are such common scenarios.... I’m spending hours at the gym each week and feel great, yet I also feel guilty being away from my family. I’m losing weight and fitting into smaller clothes, yet, I don’t recognize the person in the mirror or, worse, still see my heavier self in the reflection. Although losing weight is certainly positive for your health, it can absolutely stir up some mixed emotions that often distract us away from our goals or, even worse, completely sabotage the success we’ve experienced thus far. Having support can ensure this doesn’t happen to you. It also provides you with someone who will listen to the mixed emotions you’re facing and help keep you on track.

5 Reasons the Diet

It defines diet as a verb instead of a noun. When we talk about “diet” as a verb, we’re focused on the act of restricting. When we use it as a noun, however, we refer to the kinds of foods we choose to eat. One of the first assignments I give my clients is to redefine this word and use it only as a noun. Instead of thinking about how and when they will begin and end “dieting,” I encourage my clients to identify what their typical diet is and how they want to improve it for their health.

  It’s short-lived. When you’re in “dieting” mode, you believe it’s a temporary effort. Maybe you’re thinking about looking your best for an upcoming wedding or class reunion. Maybe swimsuit season is on the horizon, and you’re starting to get anxious about showing skin in front of your friends and family. Whatever the case, the dieting mentality offers limited returns because it’s a brief phase rather than a commitment to lifestyle change. Ask yourself how good it would be to always feel comfortable in your skin, to live life (not a single event) at your desired weight/body composition. Thinking this way will help you get past that short-term, quick-fix mindset and envision an “in it for good” behavior change.

  It’s too extreme. When people diet, they often take on too many changes all at once. Right away, you’re bound to always be thinking about the foods you can’t eat anymore. A better approach has you thinking about all of the foods you can and should be eating. We also know that behavior change takes time and that tackling one new behavior at a time presents the best and most lasting results. Instead of adopting an entirely new meal plan or specific diet at once, assess your current eating routine and make a list of smaller goals you’d like to accomplish (e.g. eating protein at every meal, drinking half your weight in ounces of water each day, etc.) and practice one at a time before you move on to the next.

  It doesn’t allow enough time to show change. The “diet mindset” encourages you to grasp for quick progress. You might be checking the scale or looking in the mirror daily to force progress to show itself right away. This happens because, oftentimes, you’re attempting too many extreme changes all at once (and may be starving!). Typical dieting practices create a sense of sacrifice or perhaps even desperation. In keeping with that, you want immediate progress because otherwise the extreme efforts aren’t worth the results. Instead, remind yourself that your body is not a math equation. Think of food as nourishment. Understand that your food choices influence hormones. Food sends signals to your body and metabolism. For some of us, it might take time before those signals help our metabolism become more functional. There are so many variables that can impact your body’s ability to lose weight (e.g. stress, sleep, environment). It’s best to learn what foods your body should be eating to support an efficient metabolism over time.

  It cultivates a negative mindset. Have you ever been out to lunch with friends who complain about the food they “have” to eat or make statements such as “Oh, I can’t have that: I’m on a diet”? Maybe their dieting even causes them to avoid your usual get-togethers. The fact is, we foster deeply negative associations with dieting. I can’t tell you how many of my clients indulge in a major “cheat week” prior to beginning work with me because they assume all the fun and good will be over then. They talk about readying themselves to be miserable if it means they’ll lose weight. Negativity will never win when it comes to weight loss. Being a dietitian and a self-proclaimed “foodie,” I often coach my clients to get excited about food and develop a positive relationship with it. Helping them identify what foods they should be eating - along with how to prepare them so they enjoy and look forward to consuming them - can be the key when it comes to eating healthy for life.