How to lose weight? Oh, come on! Every other person in the world seems to be on a quest for an answer to weight loss. Most people know that lifestyle changes can help them. But are we ready to accept these changes to lose weight? It requires great motivation to actually get there and get losing. Those who know the key might lack motivation, and there are those who are motivated and all charged up and looking out for a perfect plan to follow for weight loss. Tips that may work on man, may not work that well on a woman. So dear readers, if you are looking for an answer on “How to lose weight?” you will find your answer in this article.
How to Lose Weight Effectively (10 kg-15 kgs):
- Reality check:
If you want to know how to lose weight, first you must decide how much you really need to lose. When you begin a weight loss program, the first step is to know where you are stand on your BMI (body mass index) scale. Calculate your BMI. Aim to be healthy, not skinny. And set a realistic goal. The label “size 0 “does not stand anywhere near “healthy”.
Calculate your requirements:
A lot of people completely give up on eating. Or pass the day on just liquids or even a single cucumber. Such kind of crash dieting only leads to failure. All you lose is your confidence and motivation, and not weight. The right approach is to calculate your BMR “(Minimum calories required by your body to carry on the important processes in your body) and consume a minimum of those many calories, to sustain body processes. You can also analyze your body fat percentage to know how much fat needs to be lost.
Extremes are bad:
Extremes are bad, even for weight loss. So how to lose weight? Divide your weight loss into 3 phases.
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How to lose weight Effectively [Phase I ]:
- Give up on all unhealthy food:
Any food that makes you feel good now but guilty later, or you get conscious while eating, or those foods that you eat on the sly are definitely not correct for your weight loss. Start by dropping maida, refined flours, too much sugar, salt, oil, butter, ghee, margarine.
- Mind your quantity of intake:
If you consumed 3 roti / 4 slices of bread or 1 soup bowl full rice, cut it to 1/3rd. Consume only 2 roti/ 3 slices of bread or 1/3 rd bowl rice.
You may want to read – Is rice healthy? can you eat rice and still lose weight
- Add more of veggies and fruits:
While avoiding those starchy ones like potato, banana, and mangoes. Wherever possible eat fruits with the peels.
- Add weight loss special foods:
To your routine. Green tea, warm lemon water, soaked almonds, uncooked raw veggies, loads and loads of melon fruits and water.
- Replace the unhealthy with healthy.
Refined flour with a whole flour, red meats with lean meats, whole milk with skimmed milk, frying with baking, roasting, and grilling.
- Introduce a medium to slow pace exercise:
Add yoga, meditation and walking to your routine. If you plan to join the gym, don’t do it immediately. Join after your 1st phase is successfully completed.
Continue the regime for a month. By the end of this phase, you would probably lose around 2 – 2.5 kgs of weight. If not. Don’t worry. You would lose later. What is important is now your body is used to a healthier lifestyle; it is ready to undergo some more hardship for weight loss. So now the big question, how to lose weight in phase II
How to lose weight Effectively [Phase II ]:
Apart from continuing the rules from phase I, you now need to further cut down some calories and increase your activity levels.
- Cut down your calorie intake further by 200 – 250 cal. Divide your meals in 6 and make sure to eat something every 3-3.5 hours. Have a good breakfast but light lunch and dinner.
- After each meal, have a cup of warm lemon water. This will increase your metabolic rate and help in digestion.
- Increase your exercise time and level gear up. If you want to join the gym, workout for 45 – 50 minutes. With the first 40 minutes of aerobic exercises and later 10 minutes of anaerobic exercises. Or you can join other activities like swimming, lawn tennis, hiking, skating. Or if you are walking, then start brisk walking and jogging.
- Indulgence is allowed. If you really wish to party and enjoy. Don’t back off. You are only dieting and not on punishment. So go ahead enjoy your day off. But next day get to your exercise and diet regime.
- Check weight only once in a week. Those who check weight every day or even 3 times a day are known to give up on their diet routine easily.
- You will take at least 3 months on this phase to be able to lose around 8 kgs of weight. Maybe a little less or maybe a little more depending on your dedication, age, body pattern, and health score. But nevertheless, your health is improving. And so is your fitness level. So be happy and then its time to know how to lose weight in Phase 3.
How to lose weight Effectively [Phase III ]:
This is where you will start working out more and the rate of weight loss will fall down. You must have heard, The last few kgs are always the hardest to lose. But after coming this far. You wouldn’t want to give up. Trust me. By now you will clearly see the future body you want, and that will get you going.
- Change your pattern:
Now that you were already exercising hard and dieting harder. We don’t want you to starve. Plan your moves. Change your patterns, the time that you wake up, your meal timings, your exercise timings and the time you hit the bed. And suddenly you will notice the weight going down.
- Kickboxing, tai chi, and Pilates are the best plateau breaker exercises for women. If possible, choose one of these. If not then simply increase the timing and intensity of your current exercise.
- Most importantly. Don’t give up. Continue your hard work and within a matter of a few days; you will see the last few kilos just flying off. Leaving behind your dream body. A healthier you.
EndNote:
So now that you know how to lose weight, Get those shoes on and get going. If you are looking for diet plans. Do check our Top Weight loss diet plan.
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Mam I’m working hard to lose weight but I’m not able to do I’m playing batminton and going for walking but there is no result and I completely reduced Salt intake… But no results I’m now 65 kg I want my weight to be 50 how many months I need what should I do mam
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.
Hello mam I am 20 year old I have pcos and my weight is 69 kg I want to lose 19 kg in 3 Mon so can you please suggest an Indian diet plan and workout routine.
https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/ check this
Hy mam..i am kubra i wanna lose wieght ..my age is 23 bt wieght is 101..plzz can u give efftive diet plan..i am married
Hi Kubra,
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 mam my age is 29 my weight 77
YOUR WEIGHT SHOULD BE CHECKED IN PROPORTION TO YOUR HEIGHT.
Hy mam..i am kubra i wanna lose wieght ..my age is 23 bt wieght is 101..plzz can u give efftive diet plan..i am married
replied your other comment
Hi mam I am a student aged 14 and have a weight of 90 kg can you please help me by giving a diet plan for me
https://www.dietburrp.com/indian-diet-plan-for-childhood-obesity-overweight-child-age-10-11-12-13-14-15-years/ check this
Hi, I am Pranali Desai from India, Mumbai my weight is 75kg my height is 5’1 and my age is 25 kg can you please suggest me proper diet and proper workout to lose weight at least I want to lose 20-25 kg so please look forward and reply me soon at least in 1or 2 months.
with both veg and non veg
Hey Payal Please Reply I am waiting since long.
Hi Pranali,
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 need pure veg south indian diet plan ..(Having 10 months baby)
Hi Ramya,
Sure , please check this – https://www.dietburrp.com/diet-services/
Must say thank you to Diet Burrp again for providing another great article for weight loss. I’ve learned so much from following you guys.
Payal,
Thank you, your articles are informative and I really enjoy some of the comments others are sharing they are inspirational.
As someone who comes from a family that has weight challenges I know the difficulties of being overweight brings.
There are a million different diets for a reason. Everyone’s body is unique and responds differently to food.
Remember, it took you a long time to get where you are therefore it’s going to take some time to get to where you want to be.
Right now so many people are achieving their goal of healthy fat loss with this:
Don’t forget you’re a beautiful and a work in progress.
Blessings to all of you.
Taylor
Thank you for the inspirational article.
Hi Payal,
My age 24 . And my weight is nearly 80 kg. i want loose weight atleast 20kg. give me some ideas and give me a diet chart for 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.- 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 Banka
thank you for this post and really appreciated it when readed it..im 35 old years..and so many years i had struggling with my plus size and cant wear what i desire and too cant look how i want in weekends and next people and the principe in all that i tried many diets and without results and that make me lose my discpline and motivation to continue.
thnk you and so much love ..waiting your opinion soon
Hey ,
It’s Ranjita patil .. i have a problem with weight loss.. post pregnancy weight is 69 kg .. i need to lose upto 52 .. because it was my pre preg weight .. i have a baby of 9 months and should nurse and take care of him too .. so please suggest me something so that i can lose weight sooner
https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/ check this
My name is piyali Saha. My post pregnancy wt85kg.iwant to weight lose 20kg.pls tel me diet chat
https://www.dietburrp.com/how-to-lose-pregnancy-weight/ check this