9 Simple Tips and Diet Plan That Will Help You Lose Weight In Just 30 Days

“Obesity is very easy to catch- They can’t run very fast.

I am not quite sure how many of you are aware that intense workout for hours at the gym doesn’t necessarily mean that you’ll lose weight. Losing weight is 70% diet while the remaining 30% is lifestyle changes in addition to workout. 

Your busy schedule doesn’t leave you much time to stay fit. Fret not, now you can easily shed extra kilos hanging from your waist by trying some simple DIY hacks at home!

The Journey Begins

While India is home to over 40% of the global underweight population, it has also enlisted itself in the list of countries with a high percentage of obesity. Ironic isn’t it? Indian women rank third in the global obesity popula with 20 million people being obese. 

Do you belong to the above percentage of people? Are a few extra kilos weighing you down? Are you missing out on all the fun in life just because you are fat? In a case where you don’t have much time left on you for shedding those extra kilos, you look out for other smarter ways. 

In this guide, you’ll learn how to lose weight in a most-fun way possible so that you gain your lost self-confidence.

Key points to ponder after reading this article- 

  • Myths closely related to losing weight
  • Some easy tips to lose weight you can follow on a daily basis 
  • A diet plan to get that ideal body type in a month

 

“According to Diabetes and Metabolic Syndrome: Clinical Research and Reviews, over 135 million individuals in India are affected by obesity.” 

 

Let’s Bust Some Myths

Before discussing any weight-loss hacks, it’s time to bust some common myths related to weight-loss! Whenever we try to find the most effective way to lose weight we come across a lot of tips which in fact are myths. Some of the myths that are presented to you as ‘facts’ are described as below-  

Myth 1: To lose weight, you need to ditch those carbs

eat or not to eat

The fact is if you avoid carbs totally, your body will not have any energy to function. So, avoiding carbs to lose some kilos is not an appropriate option or else most of the time you’ll feel weak and lethargic. 

Myth 2: It doesn’t matter what you eat until you count your daily calories

doesn't matter how many calories

Every bite you take matters. The trick lies in eating food items that are rich in nutrients and simultaneously, consuming the number of calories required to keep you working. The extra calories you consume remains in your body making you overweight.

Myth 3: Cut off fat completely from your daily diet to shed those extra kilos!

Myth 3 Is butter carb?

Healthy fats don’t make you fat but rather they speed up your metabolism and helps you in attaining that toned body. Hence, cutting off the fat that is high in calories is vital than avoiding fats completely. People tend to replace fats with added sugar which spikes the insulin level as well as triggers inflammation.

Myth 4: Empty stomach is your fastest way to lose weight!

Hungry now

Half of the time you are irritated, frustrated is because your stomach is empty. Skipping meals and snacks makes the body hold on to the calories left to burn which slows down your metabolism. This triggers overeating, especially the wrong food items!

Myth 5: Move more to lose ‘more’ weight.

fat person moving legs 

Moving more and eating less to lose weight is not at all a good recommendation for those who are looking to lose weight. This is similar to instructing somebody with depression to cheer up. You will end up regaining the lost weight due to physiological and biochemical factors.

9 Simple Hacks To Shed Extra Kilos!

After a 9 hour long shift at work, it is quite natural if you don’t want to hit the gym for a tense workout. We prefer to be a couch potato and watch something over the phone than going out for a walk or run. We often don’t realize that losing weight largely involves some simple and easy tips that help to cut-off belly fat. Here are some hacks that have been proven to be effective by people and have helped them to lose weight.

Tip 1- Cut-off extra sugar

avoid sugar

This doesn’t indicate that you absolutely restrict the consumption of sugar. Try cutting back on the added sugar that is completely unnecessary while you drink your favorite shake or eat candy. We often don’t realize that we consume way too much sugar than our daily requirement. Added sugar found in beverages fails to curb your hunger and quickens the number of liquid calories you consume. 

Tip 2- Kick start your day with a glass of warm water and a dash of lemon

This is an easy one, right? If you drink a glass of lukewarm water with some lemon juice as the first thing in the morning, it works like wonder. This cut down the belly fat as well as soaks up the vitamins which give a boost to your immunity!

Tip 3- Eat your meals regularly

Please dont

Never ever skip out any meal! Either eat a healthy snack or take a mini-meal every three to four hours throughout the day. 

Tip 4- Leave out the elevator

Take steps

Owing to our busy schedules, we are not left with enough time to go for our gymming-sessions. Ditch the elevator wherever it’s possible and instead, take the stairs to make up for your daily dose of exercise. You’ll be surprised to see how much this simple diet can help you lose so much diet. 

Tip 5- Keep yourself hydrated

keep yourself hydrated

Drinking water only when you are thirsty is not good enough. Apart from your alarms for daily tasks, set reminders to drink more than 8 glasses of water. It is the most easily forgotten tip we should follow to reach that optimal weight. Water helps to boost your metabolism by 24-30% helping you burn off a few more calories. 

Tip 6- Resting is the key!

resting is the key

Sleep deprivation is unhealthy. Getting a good night’s sleep is essential in losing weight. Without getting enough sleep, you will never be able to lose weight. 

Tip 7- Go nuts over ‘nuts’!

go nuts over nuts

To satisfy your hunger attacks, go for a healthy snack over the junk. Swap a pack of chips with a small handful of nuts, a bowl of ice cream with probiotics yogurt, fries with roasted pumpkin seeds, a slice of cheese with fruits and nuts.

Tip 8-  Chew your food as slowly as you can

chew properly

The brain takes little time to get used to the idea of how much you can eat. Take smaller bites so that you consume fewer calories and increase the hormone-production connected to the loss of weight.

 Tip 9- Sugary drinks? A big no-no! 

Big no no

When you drink sugar-sweetened beverages such as fruit juice or a soft drink, you tend to consume added sugar more than required. Instead of these drinks, eat whole fruits. Your child is at the risk of getting obese if he or she continues to drink these sugary drinks a day in and out.

Burn Out The Calories By Exercising Your Way Out

Are you sick of shopping for yourself every two months because the old ones don’t seem to fit anymore? Don’t Give up yet! Go that extra mile by doing some exercises to get fit and lean. With a little motivation and a bit of work out, you can burnout that extra fat hanging from your waist. Here are some fat-burning exercises which don’t require any equipment and can be simply done at home.

Going out for a run or walk 

step 1 running

Quite often after a day’s work, we are in no mood of hitting the gym for burning those fats. The best way to lose weight is to pick up that one activity that you enjoy and doing it on alternate days. Unable to figure what could that be? Well, for starters, running or brisk walking is a great form of exercise. Don’t worry, as you can do this on an alternate basis rather than every day. 

Cycle your way

step 2 cycle for way

Cycling is a great way to weight loss. In addition to this, you’ll feel more fit as when you cycle more blood is pumped through your heart. Don’t feel like going out after a long day at work? Now get fit by cycling on stationary bikes which are placed indoors. 

Early Morning Surya namaskar

Get up early in the morning to burn some extra calories. Although this requires some dedication and willpower, Surya namaskar is a great way to stimulate weight loss. You’ll be surprised to see the results within just a week. 

Burn 500 calories by doing Zumba 

Step 4 do zumba

Are you dreadful about lifting dumbbells? Do you feel bored to go to the gym? Zumba is a fun way to lose weight. An hour of Zumba can burn up to 500 calories and if you leave out the junk for a week then you can burn an extra 1500-2500 calories! Isn’t that awesome?

 Swimming

Step 5 Keep swimming

This is a great low-impact exercise which means after doing this, you won’t be able to feel any pain in your joints. This enhances your flexibility and helps to reduce several disorders. 

An Indian Diet Plan To Lose Extra Calories Within A Month

Whomsoever says that the diet plan for weight loss just involves eating salads or boiled vegetables stands wrong. The Indian diet plan largely involves a plant-based diet that aids weight loss in 4 weeks. Now being on a diet just got tastier with this delicious weight-loss plan!

balanced diet or not

Week 1

  • Breakfast-  Idli-Sambar+4 almonds
  • Lunch- 3 rotis+1 serving rice+1 cup dal+half cup mixed vegetable curry+1cup salad+1 cup buttermilk
  • Dinner- 3 rotis+1 serving rice+1 cup dal+half cup mixed vegetable curry+1cup salad+1 cup buttermilk 1 cup warm milk with a pinch of turmeric

You will feel light and happy after a week of following this diet. Keep pushing yourself and steadily move on to the next week. 

Week 2

  • Breakfast- Moong daal crepes+4 almonds 
  • Lunch-  3 rotis+1 serving rice+1 cup dal+half cup mixed vegetable curry+1cup salad+1 cup yogurt
  • Dinner- 2 rotis+half cup mushroom/tofu curry+half cup blanched spinach/broccoli+1 cup warm milk with a pinch of turmeric

You will start burning fat by the end of week 2. As you can see the results, you will automatically move on to the next week.

Week 3

  • Breakfast- vegetable oats
  • Lunch- 2 servings of rice 1 roti + 1 cup rajma+1cup salad+1 cup buttermilk
  • Dinner- 3 rotis+half cup dal+1 cup vegetable stew in half cup salad + 1 piece of dark chocolate + 1 cup warm milk with a pinch of turmeric

After week 3, it is time to reward yourself for doing a great job! Have a cheat day that will lift up your mood and make you more motivated to move on to the next and final week. 

Week 4

  • Breakfast-  vegetable upma
  • Lunch- 3 rotis+1 serving rice+1 cup lentils/beans+1 cup mixed vegetable curry+1cup salad+1 cup yogurt
  • Dinner- 1 roti+ 1 serving of brown rice+1 cup mushroom/daal +half cup boiled vegetables +1 cup warm milk with a pinch of turmeric

The effects-

You can do it

If you have adhered to the plan, then give a pat to yourself. Apart from looking like slimmer, you will feel more active. This will boost up your self-confidence also! Depending on your favorite food items, you can also make your own diet chart.  

Eat healthy and workout! The combination of these two will help you lose weight naturally. Next time you want to lose weight, try this delicious Indian loss diet plan. Share your experience of weight loss with us in the comment section below!

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