Lose Weight in Just 4 Weeks
When it comes to weight loss, most of us think that it is impossible and are trapped in the vicious cycle of failed diet plans after doing dieting and exercising for a certain amount of time when we lose interest in our goal. And some of us who do succeed in losing some weight do not know how to maintain it and again start to return to their previous size. So it is essential to maintain a strict diet plan in order to lose weight and stay healthy.
To maintain a healthy body weight it is essential to follow a planned calorie intake that would boost metabolism thus inducing fat burning. The boosting of metabolic rate is vital for weight loss and can be achieved by maintaining a well-balanced nutritious diet, containing all the essential vitamins and minerals. The aim for diet plan is not only to lose weight, but also to maintain a proportionate body.
The basic mechanism of weight loss is to create negative energy balance by a calorie deficit in the body in which the calories taken are less than calories expended as a result of which fat, glycogen and muscles in the body are used to make up the caloric deficit and thus losing weight.
Before starting your diet plan, it is better if you weigh yourself and note it down. This would give you an idea where you started and you would feel good when you see the scales going down.
There are some things you need to follow:
- Eat vegetables that helps you feel full.
- Drink plenty of water.
- No aerated drinks.
- Limit intake of potato and rice.
- 15 minutes of breathing exercises in the morning.
- Half an hour of aerobic exercise daily.
- Don't skip meals.
Identify the Right Calories
Calories are the most essential factor that determines our goal of both weight gain and weight loss. A healthy weight loss diet involves a safe calorie deficit that promotes weight loss. The three major sources of calories are fats, carbohydrates and proteins. Each one of them includes both healthy and unhealthy sources.
Simple carbs like rice, sugar, white flour, fruit juices and baked goods are the ones that makes one fat and should be avoided for a healthy weight loss. Some complex carbohydrates that aids weight loss includes beans, legumes, fruits and vegetables. Proteins are essential to increase muscle mass, and the healthy natural sources of protein includes egg whites, milk, yogurt, soya and pistachio nuts. So, it is important to identify the healthy and the unhealthy calories and include the right foods in the diet plan for a healthy and balanced diet.
Planning of the Diet Chart
Start your day with lemon juice and honey in a glass of lukewarm water which helps to keep your body free from harmful acids produced in the body.
Breakfast is the most important meal of the day that supplies you with energy throughout the day and keeps you going. So it is very important to remember not to skip the breakfast that would limit the calorie intake to end up consuming more calories towards the end of the day. Some options for brakfast are as follows:
Wheat bread slices with salad and a fruit of choice.
1/2 cup of oats or muesli with low-fat yogurt and an apple.
Skimmed Milk with Cornflakes or Wheat bran.
Vegetable Poha or Upma
Lunch is also very important as it gives us the energy during the day after a long time of having the breakfast and a nutrient-packed lunch helps to avoid a mid-afternoon crash. A small plate of salad before the lunch is beneficial. Some healthy options for lunch are as follows:
1 cup of brown rice and 1 small bowl of dal.
2 wheat flour chapatis and a cup of boiled beans.
1 Cup of mixed vegetable rice and 1 glass of buttermilk.
Boiled Dal and Brown Rice or 2 chapati.
To satisfy the hunger pangs in the evening, you can opt for any of these:
- Half cup oats cooked in low fat milk.
- A glass of buttermilk.
- A cup of green tea with two biscuits.
At the end of the day, most dieters are used to stuff them up at dinner which is unhealthy. It is best to complete dinner at 8.00 PM that would allow the foods to be properly digested before going to sleep and the body can have a long gap before the next meal. Some options for your dinner are as follows:
2 wheat flour chapatis, a cup of boiled beans and a plate of salad.
2 ounces of steamed or roasted chicken or fish and a plate of salad.
Chicken or Tuna salad with boiled dal.
Healthy Vegetable Juices for Weight Loss
Carrot juice is rich in essential fibers and helps in reducing the body fat by promoting higher levels of testosterone in the body. Carrots are rich in beta-carotene, vitamins A, B, C, D, E and K and minerals like calcium, phosphorous, and potassium. It is also good for liver functioning and is a smart way to give your whole body a boost. It is better to take carrot juice in the morning after your breakfast.
Cucumber juice provides you with the essential nutrients including vitamin K, copper and calcium that are very much effective in reducing the risk of obesity by removing fat and toxins from the body. It helps in increasing the metabolic rate of the body thus reducing fat and also refreshes our body.
Celery juice is rich in fiber and essential nutrients including vitamins, minerals and antioxidants necessary for weight loss. It helps in reducing the weight by decreasing the overall caloric intake of our body. It is also helpful in preventing digestive problems.
Acupressure for Weight Loss
Acupressure is a very effective form of stimulation that is used to help the muscles to relax. There are some vital points in our body which are referred to as meridian points. It is usually a method of sending a signal to the body that turns on its own self-healing or regulatory mechanisms. Normally, the vital energy of our body circulates through natural pathways in the body called meridians, the blockage of which causes an imbalance resulting to disorders in the body. Acupressure helps to correct such functional imbalances in the body thus restoring the flow that results the body to return to a more natural state of well-being.
Some important points to remember:
- Reduce the craving for food.
- Make your appetite stable and balanced.
- Practice the acupressure method daily.
The ear point is also called auricular pressure point. To find the point, just place your finger against your jaw on both the sides and move your jaws up and down till you find the most active point. Apply pressure for nearly 2-3 minutes.
This point helps to control appetite, i.e. you become more conscious of eating.
The abdomen point is situated in line with the ear lobe under the last rib of the ribcage in front of your body and near to your navel point. Massage gently at the area and apply pressure to the point with two fingers for about 5 minutes daily.
The benefit of this pressure point includes proper functioning of the digestive system that helps to get rid of constipation. It also helps in balancing of our appetite.
The knee point is located about 5 cm below the knees of both the legs on the outer side. After you find the knee point, bend your knee from the knee and apply pressure for about 3 minutes.
The benefit of this point includes improving your digestive system and controlling your appetite.
The ankle point is located at inner side of your legs, about 5 cm above the ankle in both feet. message gently and apply pressure at the point for about 1 minute. Avoid using this point if you are pregnant.
The benefits of this point includes better functioning of the digestive system and is also helpful in elimination of wastes from the body.