Makki di roti, sarson da saag; butter chicken and garlic naan; how can Punjabi food be complete without a tandoori raan?This 1200 Calorie Punjabi Diet Plan for Weight Loss can certainly accomodate these items but with variations and modifications. Most Punjabis would agree with me when I say that Punjabis are the real foodies . Punjabis love food , they talk food , and they dream food. Actually, They are not to blame; there are so many delectable dishes which tempt us immensely. Also, they just need a reason to celebrate and indulge. Punjabis live their life king size. They just like eat and drink and be merry.
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Punjabis show their love to their near and dear ones by feeding them paranthas dripping with ghee, curries which have a layer of ghee on top and sumptuous fried aloo tikkis, pakoras and other snacks. Well, that’s the reason why Punjabis find it difficult to stay in shape! Well, This 1200 Calorie Punjabi Diet Plan for Weight Loss will help you do just that.
You really need to think about your health. It’s ok to eat the above foods once in a while and not the other way round. If we keep on eating such fattening foods every day, not only will we become as fat as a golgappa but also deteriorate our health. Most of us have a sedentary lifestyle and we cannot digest all that ghee as our ancestors did. Our ancestors used to live in the villages and in spite of eating all those fats, they were healthy. There was a lot of manual work to do. They did not have machines for everything.
So, the bottom-line is that when we don’t do as much work, our body also doesn’t require as much food. If we eat excess fats, the fats will get accumulated and make us obese. Needless to say that obesity is the root cause of various harmful life-threatening diseases. This 1200 Calorie Punjabi Diet Plan for Weight Loss will Help you in losing weight and reducing health risk.
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Weight Loss Tips for Punjabis
While you follow our 1200 Calorie Punjabi Diet Plan for Weight Loss. These tips will help you spend your day with positivity and support you in following the diet plan well.
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Eat only when you are hungry
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If you’ve just had lunch, there is no reason for your mouth to water at the sight of Chhole bhature or pizzas when you go grocery shopping. Do not be tempted. Think about your stomach. It isn’t a machine that can digest so much food together nor is it a dustbin in which you can throw all that you want! Plan your day in such a way that you are able to eat three main meals along with 1-2 snacks.
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Eat only as much is required
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If you’re eating your favorite tilli wali kulfi Or and ice cream sundae , do not be greedy. Eat only as much is required. If you are following this 1200 Calorie Punjabi Diet Plan for Weight Loss, One kulfi in a week is ok. But just because we are saying once a week doesn’t mean that you eat three in one go. Similarly, if you’re eating your favorite vegetable curry or butter chicken, don’t eat as if it’s your last day. Eat only as much is required to satisfy your hunger.
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Limit social drinking and get- together
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Social drinking is ok as long as you’re not socializing everyday and drink within limits. Too much alcohol also makes you fat and also affects the liver. A person doesn’t realize how much and what he/she is eating at such parties. Drink moderately and pay attention to whatever you’re eating. If you’ve already has too many snacks, maybe you can skip dinner.
READ – Alcohol and weight loss
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Use less ghee while cooking
It is just not difficult to cook a good dish with less ghee so put it in a corner of your kitchen and use it less often. Try cooking food in olive oil or sesame oil. Just a tablespoon of oil is good enough so why let it float on top of your curry? You can even prepare paranthas with less ghee. Put them in an oven or electric tandoor and enjoy tandoori paranthas. They will be nice and red in no time and require less ghee. Eat your paranthas with curd and if you really want butter, take only a very small quantity of it.
You may be interested in reading
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Put some strain on your legs
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Most Punjabis just want a good body without doing anything. They will not give up on their eating habits and continue to eat fried foods and sugars and then crib that their weight is not decreasing! Well, you can’t have both. You need to keep a check on what you eat and also put some strain on your legs. You must go for a walk and also exercise for some time every day to shed the extra kilos off your body. Jog, skip, dance, just do whatever you like but do get some action.
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Drink lots of water
When you’re thirsty, drink water. Tea, coffee and colas can never quench your thirst. They make you feel even more thirsty and hungry too. Drink as much water as you can. Water will quench your thirst optimally and it makes you feel fuller so that you do not snack unnecessarily. Avoid aerated drinks, fruit juices and cocktails since they will only give you calories. Have some fat-free buttermilk in summers.
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No more chai pakora parties in the evening
Say goodbye to your fried snacks like samosas, tikkis, pakoras and the like. Stay away from mutthis, kachoris and pooris. Drink green tea with a handful of assorted nuts. Not only are these fat-free, they contain lots of vitamins, minerals and anti-oxidants. Eat a fruit in the evening or between meals.
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Eat lots of salads
Proceed to your lunch and dinner with a big plate of salad. This will give you a lot of fiber which helps in digestion and it fills your tummy. After eating salad, you will not feel like having a lot of carbs.
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Choose your carbs selectively
Pooris, bhaturas and naans will have to take a backseat. You should eat plain chapattis and paranthas with less fat. Avoid white bread . Choose brown bread but don’t eat bread too often. Have a healthy breakfast like poha or upma in place of bread rolls and bread pakoras.
You may be interested in reading –
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Detox your body once in a while
Apart from following this 1200 Calorie Punjabi Diet Plan for Weight Loss you need to Detoxify your body once in a while. It is very important to cleanse your body of all the toxins. You can consume some super foods that can do the trick for you. Some examples of foods that help to detoxify the body are flax seeds, almonds, walnuts, tomatoes, spinach, carrots and oranges. Just add some lemon juice to a glass of water and drink it in the morning.
Be true to yourself and follow our advice in order to keep fit and healthy.
1200 Calorie Punjabi Diet Plan for Weight Loss
| Food Item | Amount | Calories (kcal) | Protein(g) |
| Early Morning | |||
| Lukewarm water with lemon | 1 cup | ||
| Tea (without sugar) | 1 cup | 35 | |
| Marie biscuits | 2 | 56 | |
| Breakfast | |||
| Methi and onion paratha without fat | 2 medium | 300 | 4 |
| curd | 1 bowl | 30 | 1.5 |
| OR | |||
| Mung dal Chilla with spinach | 2 | 150 | 12 |
| Mid-Morning | |||
| Apple / Grapefruit | 1 medium | 40 | |
| Lunch | |||
| Green split mun dal Khichdi with veggies | 1 medium bowl | 202.5 | 9.5 |
| Onion raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Evening | |||
| Tea (without sugar) | 1 cup | 35 | 2 |
| Wheat rusk | 2 | 120 | 6 |
| Dinner | |||
| Missi roti (without oil) | 2 | 200 | 6 |
| Mix veg | 1 medium bowl | 95 | 4 |
| Curd | 1 small bowl | 30 | 1.5 |
| Total | 1218 kcal | 50.5 g | |
This 1200 Calorie Punjabi Diet Plan for Weight Loss is a sample plan . you can always include 2 egg white omlette with 2 slice toasted brown bread without butter for breakfast . or have 4-5 small chicken pieces in your brown rice or in gravy and eat with your phulka .
Alcohol is a big ” NO” for weight loss. This 1200 Calorie Punjabi Diet Plan for Weight Loss. Hope this diet helps you. Please feel free to leave your comments or questions or us to answer.
Thanks for Replying to my last comment. What should be the ratio of macros while weight loss diet while serious workout nd cardio sessions and what micros should be taken for fastening the weight loss process? I want to retain my muscles while loosing weight
sorry i didn understand your question .. what do you mean by macros and micros ? kindly clarify
Good morning Mam,
My age 45, weight 95, height 5″8″.
I want to reduce the weight. Kindly advice me the diet – I pour vegetarian & teetotaler, I am in based in Nigeria.
Regards,
Kumar
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello mera wt116 ht5,3 age32 year.I have 2chid.kya eis diet se wt loss ho sakta hai main ek din 600. 700calorie khati hoon.plzz mam reply thank u
yes you can use this chart . it will help you
Hi.. i am 22 year and my weight is 73 kg and my height is 5’6 inch . I want to loose 10kg weight in a month can u pls suggest a diet plan for me?
Hi Navjot,
10kg in a month is too much of a goal , i am sorry i do not support such crash weight loss goals. if you wish to lose in a healthy manner that 3-4 kgs in a month , then above mtnioned plan can help you if followed with a 45 mins intensive workout
Hi ,
My name is darshpreet.I am 95 kg and my height is 5.1.i am vegetarian,punjabi,foody person.
my weight is stuck and it makes me frustrated and hence i ditch me diet.
Here is my problem:
I have lost 3-4 kg since last 4 months.
I have changed my routine from doing nothing to walking,join zumba.
My food intake is daliya or vegetable oats in morning
2 chapati with suzi in lunch
In evening fruit nd namkeen
Night i try to avoid full meal.have milk with flakes or oats or salad with quinoa and vegetables nd tofu
My weight is stuck btween 95 to 94 from last 1.5 months
I don’t have my period from last 9 months. I am not pregnant.this is due to my weight.
I am worried.
Can u suggest me some diet.i am willing for following the diet plan.
My email-darsh.contact@gmail.com
https://www.dietburrp.com/diet-services/ check this
Hi I am js Tiwana my wt is 76 kg ht 5’7 age 30 years. I want to loose 5kg weight. Can you help me with this
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal,
I am finishing my GM diet tomm (7mar). I have lost about 3-4 kgs only..going forward pl recommend a diet plan which will make me lose additional weight of about 5 kgs in month.pl note that I am 5.8 ft tall and weigh 70 kg .
I eat bothe veg n non veg too.
Thanks
Hi Neha ,
you canfollow our keto diet – https://www.dietburrp.com/indian-version-of-ketogenic-diet/
Hello paya. I m mom of 2 kids one is 3 yrs and one 1 ur and still on breastfeed. I do exercise whenever u get time daily or alternate day and gym for 2 dayz in a week. I want to follow diet for weight loss my weight currently is 146lb and height 5.1 inch. I want to loose 10 more lbs to return back to my pre pregnancy weight . If I follow your diet plan for 1200 calories wl it affect my body like wl it cause any weekness becox I m still feeding my baby. Can u provide me some add ons in that duet plan which I can follow while feeding becox I read somewhr that you loose max 900 calories while feeding and soo I feel hungry also most of time. My doc also told me to consume 1500 gms of calcium in my diet but I hardly take a glass of milk or buttermilk. Please suggest me what to do
Hi Meenakshi , please see this – https://www.dietburrp.com/how-to-lose-pregnancy-weight/
Hlo mam i am 18 yrs old my height 5.8 inches and weight 68.6 how i lose my weight 5 kg in 1month pls tell me
you can follow the above mentioned diet plan with 45 mins workout , this will help you
Hi dear my name is Jitender kaur I am 23 years old. my height is 5:2 and weight 83 kg I really want to lose My weight I’m suffering from period problem as well my periods are unregular I sepisifice need to lose 30 kg could you please help me to how I can lose my weight please do reply I desperately need you.
Many thanks
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi,
I am punjabi but i live in canada and i have tried workouts many times but diet plan is something i get confused in. Not all the stuff you mentioned in the diet plan is available here. and i am not looking to gain or loose weight. I just want to tone my body. Can i include fruits like muskmelon, melon, orange, kiwis in my snacks and in breakfast. I don’t drink tea. And can i have sbji/dal and normal wheat rotis in lunch and breakfast. Everytime, diet is so confusing that i end giving up on exercise too. Can you please advise. I want my diet plan to be exciting and something that i can follow as i live alone and cook by myself.
Hi Rattan ,
I will have to customize a plan for you … check – https://www.dietburrp.com/diet-services/
Hlo Mam my nm is Harman i m 16 year old my heights is 5.6 my weight is 93.5 i have big need to lose weight plz tell how i Lose my weight
follow the above mentioned plan along with 45 mins of workout
My tsh level is15,age 33 years ,taking 75 mg thyoroxin ,weight is increased 86 kg,vey much worried,plzzzzzzzzzz help me in reducing weight
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
This blog is indeed very good but how can a paratha be fatless?Secondly,is skipping dinner good?
roast it on a non stick withou any fat . no skipping dinner is not good. hence i have mentioned light dinner options.
Hii mam
Hope you r doing f9
I have one week and i need to reduce 5 kgs
I m ready to b at liquid diet
Can you pls suggest the same
try this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hello Mam
I am suffering from pcos from past one year
I am a medical student need to sit for long to study
My periods are very irregular
Please help to get rid of this pcos
I am 5.1 and weight is 62kgs
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi i am Sunny i am 120 kg height 5”10 inch age 25, i want to reduce belly fat and weight, want to reduce 20 to 30 kg please advise me some low carb diet plan or 1200 to 1500 calories plan.
and need power & strength as well.
Hi Sandeep ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
I am 31 yrs old female with sedentary life style. My weight is 62.6. I want loss my wight and am from punjab please suggest me
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article. this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello i am navdeep and i weigh 70 kg and i am 18 i really wanna take good diet suggests which i can take easily .
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal,
I am Leena, ,m weight is 95 & my age is 42 yr , I want to loose at least 35kg in 3 months I am vegetarian. I am doing 30-45 min. Walk almost everyday.please suggest me diet plan or some exercises. Thanks
Hi Leena,
along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article. this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello mam. I am mother of a 2 year old baby. I am still feeding him . He takes feed 5,6 times in day and 3,4 times at night .he also takes solids.my age is 32,height 5’2″and wt 77kg.
I want to get to 57 kg. mam plz sujjest me any diet plan.since I am feeding my baby
I feel hungry all the time.
check this – https://www.dietburrp.com/1400-calories-indian-diet-plan-for-weight-loss/
Hello mam
I am 21 years old girl ,I use to do 10kms walk daily from last 5months …My height is 5 ‘5″ and weight is 60…bt still i look fatty because of upper and hump ….sooo what should i do to lose fat from that portions ….nd alsoo because low calorie intake i feel fatigue and also suggests a good weight maintained diet plan.for me…Thankuu mam
check these –
https://www.dietburrp.com/how-to-lose-breast-fat/
https://www.dietburrp.com/how-to-lose-arm-fat-fast/
Hello mam ,I am vivek from punjab. I am study Mtech in EE. So A lot of study tension , I can’t take proper time to my body . I am 23 years old . My height is 5.7 inch And weight is 95 kg.Suggest me proper guidance loose my fat……. … Thanks mam
Hi Vivek ,
following the above mentioned diet will help you in a good way to initiate your weight loss. and after a week , when you settle down and adapt this diet , start with a 45 mins of walking , theis will further accelerate the weight loss process
HI MAM . MY NAME IS MANPREET IM A 28 YR OLD MARRIED ANS MY WEIGHT IS 115KG AMD HEIGHT IS 6 PLZ SUGGEST ME A DIET SO THAT I CAN MANAGE TO REDUCE SOME.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello mam,
My name is Dhaman , before my marriage i was 53kg and now im married im 82kg and i really want to loose my weight to come back in 53kg. plz suggest an advice for a diet chat and also which exercise should i be doing so as i loose weight.
I had request mam i wanted to loose weight in a period of one month could you please help me .
Hi Dhaman , ofcourse we can help you .. please see this – https://www.dietburrp.com/diet-services/
my age is 22years
hi im shilpa, i m working and im overweight women of 29 years old
i have done all my medical tests but all tests have come normal(including tsh and carisole)
im weighing 128 kgs and height 5’8
plz suggest me good diet plan of 1400-1600 cals
im a pure vegetarian…..
Hi Shilpa , please check this – https://www.dietburrp.com/diet-services/
Hi respected mam I m 32yr old feeding mother.my baby is 2yr old.my weight is 69kg nd height is 5’4 I want diet plan for weight loose my target weight is 60kg plz mam help me tnx
Hi Baljeet,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article. this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi i am 21 years old and my weight is 68 kg. i want to loose 1o kg in 3 months what should i do
you can use the diet plan mentioned above
Madam i found ur site useful. Iam 29years old. Ive lost nearly. 20kg after delivery.. But now when stop dieting iam gaining weight again.. At present I am 51kg. I ve flabby stomach also..(this is my main tension).. I want to go back to 46 kg. Pls help me.. Can i have boiled eggs or oats besan cheela in the morning..and a glass of buttermilk and cucumber or grilled paneer in night.. Pls suggest some tips..
Hi Aaiza ,
now only exercises will help you get the tone back . yes you can have the mentioned food items .
Hi mam
I am prof. Dr.poonam mahajan.53years old,height 5 feet 1″.i m overweight 84 kgs.after hysterectomy put on.
Medical condition: hypertension
Pkz suggest me how to loose weight.
My diet plan is of approx.1300 calories.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi My Name is Mandeep I want lose my wait about 6 kg so help me please thank
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article. this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hey payal.. I’m 28 year old.. I hv 2 year baby… My height 5.1 ND weight 66… How can I loose my weight
Hi Aru ,
Thank you for reading at dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.or in this article – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi this is Nanda, Im just 35 with a 5.3” height and my weight is 60kgs (133 lbs)
I want to loose some weight so is indian paleo diet good for me? I stay in USA, do yoga and gym sometime. Still im not loosing much weight
Hi Nanda ,
Paleo diet will suit you if you are more physically active and into regular workouts . but if your workouts are not regular , the best way is to follow a balanced low calorie diet plan . check this – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.