Diet - Meaning, Weight Loss, Plan, BMR, Chart

Diet - Meaning, Weight Loss, Plan, BMR, Chart. Best fast weight loss, tips, List, Plan, healthy plan, As you may think, consuming less calories means imposing all kinds of restrictions on eating and drinking. But no, consuming less calories is the right amount of food at the right time.

Obesity causes problems and difficulties for everyone in the society. No one will cover your body with loose or obese. Obesity destroys the beauty of your whole personality. Excessive obesity not only diminishes beauty, but also makes the body home to diseases. A healthy body is a well known personality.

According to medical science, obese people have a higher risk of heart disease. Obesity can also damage your brain. Obesity also causes many diseases like high blood pressure, diabetes etc.

Nowadays, due to busy lifestyle, not everyone can take special care of fitness. But only when we are healthy and fit can we be perfect in our work.

Everyone knows this, then people in such situations sweat for hours in the gym, consuming less calories, sometimes take medication to lose weight.

But remember, there is not much that needs to be done to reduce obesity. The most important thing is to eat right to reduce your stomach.

Most people rely on diet to get rid of obesity. Women in particular, who eat or eat very little in the name of consuming less calories, do not reduce obesity, on the contrary, it weakens their body and this weakness makes them more prone to other diseases.

Actually, before starting consuming less calories, it is important to make a proper consuming less calories chart. Only if your diet chart is tailored to your physical needs can you succeed in getting rid of obesity.

Today in this article we are going to tell you how to make a proper consuming less calories chart, let's see ..!

Your body needs to get the necessary vitamins and minerals. Consuming less caloriesis not completely applicable to everyone. But we can change that.

When you start losing weight, initially all people lose two to four kilos easily. But then the fat doesn’t go down. So every time you have to make your consuming less calories chart harder than before.

By the way, the need for food and drink varies according to the physical constitution of each person and the work done by him. For this you need to remove BMR. You may be wondering what is BMR?

BMR helps your body understand the minimum number of calories it needs.

We will learn more about BMR later!

To lose body weight, it is necessary to take fewer calories and make a balanced consuming less calories chart. The body as well as the brain needs 1400 to 1900 calories to function properly.

So many calories are supplied to the body in the right amount in the form of energy, which is not stored as fat.

Diet to Reduce fat / Weight Loss Diet

Make the right chart for breakfast, lunch and dinner

Drink at least two glasses and a maximum of one liter of water if possible after waking up early in the morning. If the water is warm, it is a good thing, otherwise it will work even if it is cold.

Breakfast: - 

Make oats but they are not instant oats. Bring a packet of plain oats and add onion, garlic, cinnamon, a little mung bean aka nigella seeds and a little salt. You can add vegetables depending on the season.

If you are a non-vegetarian, you can boil 2-3 eggs and eat fifteen of them. If you want, then you can squeeze a lemon without sugar and drink it. Sometimes you can eat boiled potatoes with yogurt for breakfast.

Brunch: - 

You can have coffee or green tea with five to ten almonds or ginger, basil, cinnamon, cardamom etc. Tea should preferably be low in sugar.

Lunch: - 

A bowl should consist of brown rice, salad, lentils, one or two chapatis.

Evening Tea: - 

You can have tea, coffee or green tea as well as see some vegetarian soups or roasted chickpeas if desired.

Dinner: -

 You can have a bowl of veggie soup, a bowl of salad, or a bowl full of papaya or greens with garlic or onion. If you are eating eggs, take three eggs.

It is not necessary to consume the above. It is important that you simply get the proper amount of calories. In addition to a proper consuming less calories, high fluid intake and exercise should also be included in your routine.

What to eat to prevent obesity / Best diet for fast weight loss

To protect yourself from obesity, you'll eat the subsequent things and obtain obviate obesity

Eat salad.

Everyday meals should include low calorie foods.

Sprouted grains should be included in the consuming less calories.

Bite the food.

Take honey and lemon.

Dairy products, such as yogurt and butter. Should be used.

Peanuts- Peanuts and almonds etc. To eat

Drink leafy vegetable soup.

Eggs, lentils, spinach should be included in the meal.

Eat sour fruit.

What to do to prevent obesity / How to prevent obesity

You should not consume the following to prevent obesity

  • Avoid high sugar drinks like cold drinks and sorbets.
  • Avoid high sugar foods like sweets and kheer.
  • Avoid high fat foods like French fries and chips.

Weight Loss Exercises and Yoga 

In addition to the things mentioned above to lose weight, you should also include the exercises mentioned below in your routine


  • Go for walks in the morning and evening.
  • Go for a swim.
  • Use a bicycle.
  • Jump off the rope.
  • Zumba or dance class can also help you lose weight.
  • Walk as much as possible.
  • Weight loss will be followed by fatigue and constant tiredness.


  • Hello sun
  • Chakrasana
  • Bhujangasana
  • Veer Bhadrasana

Some Other Ways To Lose Weight

Drink plenty of water - 

Water can help you get rid of obesity. So, try to drink as much water as possible throughout the day. If possible, make it a habit to drink water before meals, as this will reduce your appetite a bit and prevent you from overeating.

Breakfast on time - 

Breakfast is a very important meal - it can either make or break your day. Breakfast has a direct effect on your body's metabolism.

Stay away from stress - 

Avoid stress as much as possible. In fact, stress causes certain hormonal changes in the body, which can increase your appetite. Do yoga or meditation to avoid this.

Avoid Depression - 

Depression can also be a cause of obesity, so work on what you enjoy to avoid.

Get enough sleep - 

Scientists in research have found that sleep can lead to weight gain, as lack of sleep reduces the body's insulin sensitivity and glucose tolerance. It lowers the amount of leptin in the body and increases your appetite.

What is a good diet plan? Diet chart for weight loss in 10 days

The first day

7 o'clock - Take fenugreek water or tea and 8 almonds.

9 am - 1 cup for breakfast

12 early afternoon - Have a glass of buttermilk.

1:30 - 3:00 pm - Take 1 chapati + 1 cup vegetables + 1 cup lentils + cucumber, salad with meal.

4 - 6 pm - 1 cup of watermelon juice

7 - 9 pm - Raita of one cup of ghee for dinner.

The second day

7 o'clock - Fenugreek water or tea and 4 walnuts

9 o’clock - 1 cup nutritious porridge

12 noon - some grapes

1:30 - 3:00 pm - Take 1 chapati + 1 cup vegetables + 1 cup lentils + cucumber, salad for dinner.

4 - 6 pm - 1 cup of watermelon juice

7 - 9 pm - Raita of one cup of ghee for dinner.

The third day

7 am - Green tea + and 8 almonds.

9 am - 1 cup of green dal chili + curd for breakfast

12 noon - 1 cup papaya

1:30 - 3:00 pm - 1 chapati for lunch + greens + cucumber raita

4 - 6 pm - 1 cup sprouts

7 - 9 pm - 200 gms of Paneer Bhurji + Mint Raita for dinner

Fourth day

7 o'clock - ACV + water, 4 walnuts + 4 almonds

9 am - 2 idli + tak

12 noon - 2 slices of mango

1:30 - 3:00 pm - Boiled gram for lunch

4 - 6 pm - Cold coffee or 1 banana

7 - 9 pm - 1 oat chile / green dal chila + cucumber salad for dinner

The fifth day

7 o'clock - ACV + water, peanuts

9 o'clock - 1 cup papaya

12 noon - Sprouted salad

1:30 - 3:00 pm - 1 chapati + vegetables + onion and tomato salad for lunch

4 - 6 pm - Tea + 70% dark chocolate

7 - 9 pm - 2 egg omelette and 1 cup vegetable for dinner

Sixth day

7 o'clock - Fenugreek water, peanuts

9 o'clock - 1 gram flour

12 noon - Butter

1:30 - 3:00 pm - Lunch + some rice + vegetables + salad

4 - 6 pm - 1 cup grape juice + coconut water

7 - 9 pm - Chicken tikka (5-6 pieces) + salad or paneer tikka (120 gm) for dinner

Seventh day

7 o'clock - Fenugreek water

9 a.m. - Poha

12 noon - 1 cup watermelon juice

1:30 - 3:00 pm - 1 chapati + vegetables + yogurt for lunch

4 - 6 pm - Tea + 1/2 cup peanuts

7 - 9 pm - 2 egg bhurji or paneer bhurji for dinner (120 gms)

The eighth day

7 o'clock - Fenugreek water

9 a.m. - 1 toast + 1 egg

12 noon - Butter

1:30 - 3:00 pm - 1 cup nutritious porridge

4 - 6 pm - 1 plate of watermelon

7 - 9 pm - 1 cup ghee raita or 1 cup mung dal for dinner

Ninth day

7 o'clock - Fenugreek water or tea and peanuts

9 o’clock - 1 cup nutritious porridge

12 noon - 1 plate of papaya

1:30 - 3:00 pm - 1 chapati + curd for lunch

4 - 6 pm - 1 cup tea + 1/2 cup peanuts

7 - 9 pm - 1 grilled fish + 1 plate of boiled vegetables or 1 plate of sprouted salad for dinner

Tenth day

7 o'clock - Fenugreek water or tea and peanuts

9 o'clock - 1 plate swim

12 noon - a glass of buttermilk

1:30 - 3:00 pm - 1 chapati + 1 cup vegetables + 1 cup dal + salad for lunch

4 - 6 pm - 1 cup grape juice or 1 cup tea and 2-3 cubes 70% dark chocolate

7 - 9 pm - Chicken / fish tikka + salad or 1 cup mung dal + curd for dinner

What is BMR?

There is a ratio to find the calories burned by the body. This is called the Basal Metabolic Rate.

Basal metabolic rate (BMR) is the amount of energy consumed or calories burned by the body.

While resting, the body needs some energy for basic needs such as circulation, respiration, cell production, nutritional processes, protein synthesis and ion transport energy.

In addition, the heart, lungs, kidneys, nervous system, intestines, liver, genitals, muscles and skin also need energy. The calories burned in all of these are called BMR.

Most people use 70% (calories) to maintain the body, 20% to exercise and 10% to digest food. This is also called thermogenesis.

You can lose weight, gain weight or even maintain it. So you need to know (Basal Metabolic Rate).

Weight loss or weight gain. What are we eating in both of these types? And how much are we eating? This is important to know.

All you need to do is eat according to your needs. But how much to eat to lose weight? And how much to eat to gain weight? It is very important to know this information.

If you are burning fat, it is also important to know how many calories you need to take.

Formula for measuring BMR

Below is a formula that will help you easily calculate your BMR.

BMR = 66 + (13.7 × Weight in kg) + (5 × Height in cm) - (6.8 × Age in years)

We hope you enjoy the information on diet to reduce fat. Be sure to visit the Healthy Lifestyle36 for more information.

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