If you want to lose 10 kgs of weight in just 2 weeks, then follow this diet plan

If you want to lose 10 kgs of weight in just 2 weeks, then follow this diet plan

Do you know that you can lose up to 10 kgs in just 2 weeks? If you are following the right diet and exercising regularly, then your weight can really vanish. We all want to look our best every day. We women change our clothes 4-5 times before going to office to see which one suits us and which one doesn't! Now we also want to look fit, but this is not possible for everyone. Sometimes due to the weather, sometimes due to laziness, sometimes due to household chores, sometimes due to children and other responsibilities, we are not able to take care of ourselves. In such a situation, the amount of fat in the body starts increasing. The places where fat is most visible are our arms, back, neck, face, stomach and thighs. It is easy to gain weight, but reducing it is a tough job.

But do you know that if you want and make up your mind, you can lose up to 10 kg of weight in 2 weeks? If I give my own example, last year I lost 4.5 kg of weight by changing my lifestyle and exercising regularly just for a week while working from home. It is easy for anyone to do this, you just need to eat the right diet.

Nutritionist Itu Chhabra, founder of NutriItu, says, 'Staying active is very important for weight loss. Diet plays a big role in this. If you consume nutritious food for many colors then it will be easy to lose weight. Along with this, being a little active is also very important.

Also read: You will start looking slim in just 7 days, follow this diet plan

Start with detox water

After waking up in the morning, first of all, detox your body by drinking lukewarm water. For this, you can make fenugreek and ginger water.

What to do-

1. Add 2 teaspoons fenugreek and water in a pan and cook for 5-7 minutes.

2. After the water reduces to half, turn off the gas and add 1 piece of ginger in it.

3. Add lemon juice to it, mix it and drink the water sip by sip.

Advantages-

1. Ginger affects your body fat. It helps you manage obesity and thus proves effective in weight loss.

2. Fenugreek seeds promote weight loss by burning stubborn fat from the belly and adipose tissue. Fenugreek is rich in fiber and antioxidants and it also flushes out harmful toxins from the body.

3. Lemon is low in calories and keeps you full just like regular water, so it can be an effective way to help reduce calorie intake.  

Fiber and Protein Rich Breakfast    

You should consume protein-rich foods in your breakfast. Include things like moong dal cheela, eggs, oatsmeal, poha, etc. in it.     

What to do- 

1. If you are making oatsmeal, then take it with skimmed milk. Also, do not put too many toppings in it. Apart from this, you can also have breakfast by mixing oats with some vegetables.

2. You can take turmeric milk with a bowl of mixed fruits. Apart from this, take 1 teaspoon of cream with a bowl of mixed fruits.

3. If you are eating poha for breakfast, then along with it, take 50 grams of cheese and turmeric milk in your plate.

Benefit-  

1. Rich in protein and fibre, oats help keep you full for a longer period of time, keeping you from feeling hungry for a longer period.  

2. This fiber is good for your digestive system. On the other hand, foods that are high in protein can help burn fat, make you feel full, and lose weight.

Lunch should be full of salad   

You should have plenty of salad in your lunch. Add colourful vegetables to your plate. These nutritious vegetables help you a lot in losing weight.   

What to do-

Have 1 cup of vegetables and 1 cup of salad with 1 oats roti. Along with this, definitely include curd in your diet. You can replace oats flour with millet, madua etc. flour in winters.  

Benefit-

1. A diet rich in salads keeps you full. Since vegetables contain a lot of minerals, antioxidants and also high amounts of fiber, they are considered a healthy option.

2. Eating salad also impacts your metabolism and aids in weight loss.

Also read: 10 kg weight will disappear, try this diet chart

Dinner should be light

Try to have your dinner between 7-8 pm. This will help in digestion. Yes, if you are awake till late, you can drink turmeric milk 1 hour before going to bed.

What to do-

1. You can drink homemade soup for dinner. Make sure to include green vegetables in it.

2. Apart from this, you can also include brown rice khichdi at night. Do not forget to take a handful of salad with it.

Benefit-

1. Eating soup can help increase satiety and keep you full, leading you to eat less food overall at night.

2. Eating an early and light dinner improves sleep, improves digestion, boosts metabolism and also reduces blood pressure problems, keeping you healthy.

Consumption of green tea and spice tea

Drink green tea or spice tea three times a day. Green tea is popular for weight loss because it boosts metabolism. This helps your body convert food into energy and also helps in weight loss by burning fat. Along with taking these nutritious things in your diet, you must walk for 1 hour. You can do this anytime in the morning or evening. If you include 30 minutes of brisk walking in your daily routine, you can burn about 150 more calories in a day.

Now you too can make some changes in your lifestyle and get help in losing up to 10 kgs. We hope you will like this information. If you liked the article, then do not forget to like and share it. Stay connected with Harzindagi to read such interesting articles.

                                  

If your weight is increasing, then you should include these 8 fat burning foods in your diet

If your weight is increasing, then you should include these 8 fat burning foods in your diet

If your weight is increasing continuously, then include those foods in your diet which will help you in reducing your weight. These foods are rich in fat burning properties.

If healthy foods are made a part of the diet, then along with losing weight, health also remains good. But, nowadays people's diet includes more outside food than home food. This food not only increases obesity but also increases health related problems. Your increased weight can cause many problems. It is not just the fat accumulated on the body, it affects the entire body like hormonal imbalance, increased pressure on the liver, heart and lungs. Due to this, diseases like diabetes and blood pressure can also catch hold. You should keep your weight balanced. If you are one of those people who do not have time to go to the gym, then let us tell you about those foods which are natural (fat burning foods) fat burners. Meaning that by eating them, the extra body starts reducing automatically. And there are no side effects from eating them.

Some of the fat-burning foods include green vegetables such as spinach, broccoli, and bell peppers; fruits such as oranges, tangerines, and grapefruits; nuts and seeds such as almonds, walnuts, and chia seeds; protein sources such as chicken, fish, and tofu; and whole grains such as brown rice, quinoa, and oatmeal. By including these foods in your diet, you can reduce fat from your body and maintain a healthy lifestyle.

Cinnamon

This is a spice that helps in transporting glucose into the cells quickly. Due to which the fat storage hormone insulin (fat burning foods) in the body is greatly reduced. Cinnamon also helps in controlling blood sugar and blood pressure. It is used as a natural remedy.

Turmeric

Eating it speeds up metabolism which leads to fat burning. It helps protect you from many diseases. Turmeric is used in every household. It has anti-inflammatory and anti-bacterial properties which help you fight many diseases.

Tomato

The amino acids and fiber found in tomatoes help burn fat, which can help overweight women lose weight (fat burning foods). Along with this, it keeps the body hydrated. Along with this, it also increases the level of 'adiponectin' protein which helps in reducing body fat.

Tamarind

The fiber and hydroxy citric acid found in it helps the body in reducing weight. Along with this, it controls the serotonin level in the body which helps in reducing both your appetite and body fat.

Banana

Green leafy vegetables work as fat burners. Banana is also one of them, it contains plenty of fiber, which helps in reducing weight by detoxifying your liver.

Pumpkin

Sitaphal or pumpkin as you know it is known as fat burning food. It is rich in anti-oxidants, potassium as well as fiber. This is the reason why eating it helps in reducing weight. Along with this, a rich amount of protein is also found in pumpkin.

Oats

Oats are rich in fiber which helps you in fat loss. You can eat it daily for breakfast. It also contains protein which is also beneficial for gut health. Oats can be eaten with curd, milk or even with spices.

Apple

It contains pectin, which is a soluble fiber. It is one of those fruits that burn fat, so everyone should eat this fruit. Eating it boosts metabolism (fat burning foods) which helps in reducing weight. You can eat it as breakfast or after meals.

How many kilograms of fat is healthy to lose in a month, and what are the harms of losing more than that?

How many kilograms of fat is healthy to lose in a month, and what are the harms of losing more than that?

The faster you can lose weight, the better. Thinking about this, many people follow strict diets. In order to lose weight, many people also start eating some special drinks and foods. But is it really good to lose weight quickly? Doctors do not agree with this. On the contrary, health experts say that rapid weight loss can be dangerous. If you try to lose weight too quickly, there is a risk of multiple damage to the mind and body. There is also a risk of developing serious diseases. So how to lose weight healthily? How much weight can you lose regularly to keep your body healthy. Let's find out in detail.

How much weight will you lose per month?

According to the CDC, the Centers for Drug Control, it's healthy to lose one to two pounds per week. That's four to eight pounds per month. In kilograms, that's about two to three and a half kilograms. Which can reach a maximum of four kilograms. That is, losing a maximum of four kilograms of weight per month is good for health.

What are the dangers of losing weight quickly?

Mood control problems : 

Many people lose control of their tempers, followed by sudden outbursts of anger and temper tantrums.

Constipation :

Many people go on strict diets to lose weight quickly, which can lead to constipation problems.

severe fatigue :

The body may feel extremely tired. You may even lose the desire to work. As a result, daily routines such as office and household chores may be disrupted.

hair loss :

Several studies have shown that many people experience increased hair loss problems after losing weight rapidly. This is mainly due to malnutrition. Then, you have to speed up to eliminate the hair problem.

Menstrual problems :

Women may also experience menstrual problems. Not having menstruation at the right time can also cause hormonal problems in the body.

The faster you can lose weight, the better. Thinking about this, many people follow strict diets. In order to lose weight, many people also start eating some special drinks and foods. But is it really good to lose weight quickly? Doctors do not agree with this. On the contrary, health experts say that rapid weight loss can be dangerous. If you try to lose weight too quickly, there is a risk of multiple damage to the mind and body. There is also a risk of developing serious diseases. So how to lose weight healthily? How much weight can you lose regularly to keep your body healthy. Let's find out in detail.

Is it possible to lose weight in 10 days? Know how to lose weight quickly

Is it possible to lose weight in 10 days? Know how to lose weight quickly

Weight Loss Tips: Often people are in a hurry to lose weight. They want to lose excess weight or extra fat in a short time. Sometimes they want to lose weight for a special occasion. In such a situation, people start looking for various ways to lose weight in 10-15 days. People stop eating in the name of diet and suddenly start going to the gym or working out more. But its effect can be the opposite. At the same time, some people think that it is impossible to lose weight in 10 days.

Although it is true that losing weight in 10 days is possible, it depends on your diet, lifestyle and discipline. To lose weight fast, it is important to adopt the right diet, exercise and healthy habits. If you follow the right diet and exercise, you can lose 2-5 kg ​​in 10 days. But avoid crash dieting, as it can be harmful for the body. Follow a healthy lifestyle consistently so that you can stay fit along with losing weight. This article describes effective ways to lose weight in 10 days.

Lukewarm water

Drinking lukewarm water on an empty stomach in the morning keeps weight under control. Drinking lukewarm water mixed with lemon and honey helps in reducing weight. Apart from this, drinking apple cider vinegar or cumin water speeds up metabolism and reduces obesity.

drink plenty of water

Drink 3-4 liters of water throughout the day. It detoxes the body and helps in reducing weight. Coconut water and green tea are also beneficial.

morning breakfast

Do not skip breakfast, but have a high protein and fiber breakfast. Include oats, eggs, curd, sprouts or upma in breakfast. Avoid eating bread, parathas and fried foods.

Lunch

Have a light lunch. Lunch should be rich in nutrients. Include roti, dal, green vegetables, curd and salad in the diet. Eat less rice and avoid processed food.

Dinner

Make it a habit to have dinner early. Have dinner before 8 pm. Include light food like soup, salad, khichdi, porridge or grilled vegetables in dinner.

what not to eat

If you want to lose weight fast, then stay away from sugar, sweets, bakery products, pizza, burgers and cold drinks. Reduce the consumption of rice. Instead, you can eat fruits, nuts or homemade snacks when you feel hungry.

Try intermittent fasting

Instead of not eating anything the whole day, eat light and balanced food. Apart from this, you can do intermittent fasting. In this, 16 hours of fasting is done. If you want to do intermittent fasting, then have dinner by 5 or 6 o'clock. After that do not eat anything the whole night. Have breakfast only after 8 am the next day.

exercise is necessary

Along with eating, do some physical activity as well. You can do cardio exercises. Running, cycling, jumping jacks burn fat quickly. Yoga and strength training help in increasing metabolism.

reduce stress

Stress can also lead to weight gain. So stay away from stress as much as possible. For this, practice meditation, yoga and deep breathing.

Ten easy ways to lose weight

Ten easy ways to lose weight

Lifestyle Changes

“Small changes make a big difference.”

You can start with small changes like eating only when hungry, avoiding snacks with tea, switching to healthier snacks, avoiding eating while watching TV, etc.

These small steps can make a big difference in your weight loss journey.

People who make these changes tend to lose weight faster, without having to bounce back. Regular exercise helps you lose weight by burning calories and increasing your metabolism rate.

Never skip breakfast

“A healthy start to the day leads to a healthy life.

Avoid cutting out breakfast, which is your morning fuel for the day. If you're trying to lose weight, make sure to start your day healthy.

In fact, studies have repeatedly shown that skipping breakfast is associated with overweight and obesity. So you should never skip your breakfast.

Don't rely on packaged or so-called healthy foods. Choose a healthy breakfast. If you want to lose weight in a healthy way, make sure your first meal of the day is well balanced and contains lots of protein, good fats and dietary fiber.

Drink enough water

“Drinking enough water can help you revitalize your metabolism.”

Any diet you follow or talk to a dietitian about weight loss, the first question they will ask is, how much water do you drink in a day.

Therefore, proper water intake is one of the first weight loss tips that one should follow. Drinking enough water is the most important way to lose weight.

People who are extremely active, on medication, or sick with a viral infection should drink more water. Eating more vegetables and fruits can also help you stay hydrated.

Get a good night’s sleep

“Never underestimate the power of a good night’s sleep.”

One of the best things you can do to keep your weight and your health in check is to get proper and adequate sleep.

You can try following rule 3.2.1. Which states that in order to have a sound sleep, people should stop working three hours before bedtime!

Eating should be stopped two hours before sleeping and the use of any gadget (mobile, laptop) should be stopped one hour before sleeping.

Less sleep can increase cortisol, making it harder to lose body and belly fat. Thus, a proper 6.8 hours of sleep is good for weight loss.

Avoid flavored drinks

“Say no to all sugary and flavoured drinks, they are the biggest cause of excess weight.”

Don't drink fruits, eat them. We prefer to drink juice instead of eating whole fruits. This effectively eliminates fiber from our diet.

Also, it is a common mistake to rely on too many cold and sugary drinks to overcome dehydration. This will just lead to us consuming too many calories.

Don't forget the cheat meal

"Because it's your right"

When you have your favorite dish or dessert, your brain produces happy hormones called endorphins.

One cheat meal a week boosts your metabolism by increasing levels of leptin, a satiety hormone. In a way, it makes you feel full and satisfied.

Vitamin D intake

“Spending 10 minutes in the sun is as important as your food.”

Vitamin D keeps your hormone levels in check and helps in weight loss and reducing body fat.

Also, when you lose weight, your body's ability to absorb vitamin D also increases.

So, in a way once you start taking the right dosage of Vitamin D, your body's absorption rate also increases.

The benefits of vitamin D are limitless. Vitamin D deficiency can lead to serious consequences such as weakened immunity, weak bones, depression, muscle loss, or even chronic conditions like cancer.

Avoid sugar

“Sugar not only affects your weight loss journey, it is harmful for everyone.”

Sugar in any form is unhealthy. Jaggery, honey and brown sugar are no different from refined white sugar as they all rank high on the glycemic index, which induces fluctuations in the body's insulin levels and is therefore considered harmful for diabetics.

Consuming sugar is not healthy for people suffering from overweight and it further affects your weight loss journey.

You can choose things like stevia, dates, or raisins. Stevia is a plant that is 6 times sweeter than normal sugar. Stevia is very low in calories, unlike sugar, which has four calories per gram.

Meal Planning

“One of the most important parts of losing weight is meal planning.”

The major reason for people being overweight is eating habits and not having a proper diet, so a healthy diet plan is important for weight loss.

A dietitian can prepare a meal plan according to your preferences. As we ensure the likes and dislikes of our clients before preparing a diet plan for weight loss.

A diet plan for weight loss is a specific type of diet chart for weight loss or weight management that contains all the nutrients like vitamins, dietary fiber, proteins and carbs.

Because our body needs it to stay healthy and fit and it also provides energy to the body for daily chores.

Choose healthy snacks

“Be careful when choosing your snacks during your weight loss journey.”

It is okay to have snacks during your weight loss journey, but the kind of snacks you consume matters. Instead of going for packed food outside, you can prepare snacks at home. Choose healthy snacks.

You can include fruits and vegetables in your weight loss diet (food options).