Diet chart for weight loss -

Diet chart for weight loss 

As soon as you wake up in the morning: drink water, if possible, at least two glasses and at most one liter. If the water is lukewarm, then it is a good thing or else you feel fine.

 It is vomited after drinking about two liters of lukewarm water. If there is no problem of BP, then add light salt to the water. This is very easy, but it would be better if you do it in front of a knowledgeable person, after that you can do it yourself.

Breakfast: Make oats but they are not instant oats. Bring a packet of plain oats and add onion, garlic, cinnamon, a little bit of mungrel aka nigella seeds, the rest is to be added. You can add vegetables according to the season. If possible, add broccoli or cornflakes and double toned milk or three or four boiled egg whites if you are non vegetarian. If you want, then a lemonade without sugar. Drink shikanji first, eat eggs later or sometimes you can have boiled potatoes with curd for breakfast. Add green coriander to it as well.

Brunch: Five to ten almonds, along with coffee or green tea or ginger, basil, cinnamon, cardamom, etc., are sugar free instead of sugar.

Lunch: a bowl of brown rice, salad, lentils, one or two rotis of multi grain flour.

Evening tea: Tea or coffee or green tea with some veg soup or roasted gram. Sprouts can also be taken if desired.

Dinner is a bowl of veg soup, a bowl salad, or a large bowl of papaya or a bowl filled with vegetables. It has garlic, onion, or non vegetarian, then three egg white or 150 grams of chicken breast, or two leg grinds.

It is not necessary that you consume these things. It is important that you take the right amount of calories. Along with this, high intake of fluids and exercise will also have to be included in your routine.

What to eat and how to eat to avoid obesity - Weight Loss Foods in Hindi

To protect yourself from obesity, you can eat the following things and get rid of obesity:

Eat salad

Take low calorie food

Include coarse grains

Chewed up

Honey and lemon

Dairy products, such as yogurt and butter etc.

Nuts like- peanuts and almonds etc.

Citrus fruit

Drink soup

Spinach

Apple

lentils

Oatmeal

Egg

Vinegar

Avocado

What to avoid in order to avoid obesity - Foods to Avoid Weight Loss in Hindi

To avoid obesity, you should not consume the following things:

Foods with high sugar, such as sweets and kheer.

High sugar drinks, such as cold drinks and sorbets.

High oil foods, such as French fries and chips.

Some exercises and yoga for weight loss - some exercise and yoga for weight loss

Along with adopting our diet chart for weight loss, you should also include the exercises mentioned below in your routine:

Take a walk in the morning and evening.

Practice pulling the rope.

Go swimming

Use a bicycle.

Zumba or dance class can also reduce weight.

Apart from exercise, weight loss can also be done with yoga yoga, before taking yoga yoga, please consult the doctor.

Chakrasana

Bhujangasana

Veer Bhadrasana

Dwelling

Surya Namaskar

Other tips for weight loss - other tips for weight loss

Breakfast on time - Breakfast is the most important day of the day. Explain that breakfast in the morning directly affects the metabolism process of our body.

Avoid depression - Depression can also be a cause of obesity, to avoid this you should also walk or walk. Do things that make you happy.

Get full sleep - Scientists in research have found that lack of sleep can lead to weight gain, because lack of sleep leads to a decrease in the body's insulin sensitivity and glucose tolerance. This decreases leptin levels in the body, and increases our appetite.

Diet recipe for weight loss - diet food recipes for weight loss

By using diet recipes for weight loss, you can reduce your obesity and avoid many types of diseases. Here we are telling you about some easy recipes which are as follows: -

Fruit salad - Ingredients such as - half papaya, one banana, half a little less watermelon, one apple, five to six grapes, lemon, a pinch of salt, a pinch of pepper

How to make

Cut small pieces of all fruits in bowl. Finally, mix grapes, lemon juice, a pinch of salt and pepper along with these pieces. Now your fruit salad is ready. Serve.

Vegetable soup - Ingredients such as - a little bit of cabbage, half or a carrot, five beans, lemon, a pinch of pepper, salt, a little celery or its stalks, a beet

How to make

Cut long pieces of cabbage, beet and carrots. Then, cut celery stalks into small pieces. After that cut the beans into small pieces too. Then boil water in a pot and add all the vegetables to it. Allow the vegetables to cook for a while and then take them out in a bowl with water. In the last, add lemon juice, salt and pepper to the bowl and mix the vegetables well.