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Easy Pheasy Way to Diet
Some of it is common sense, but I have heard it’s not so common!!!! Is it?
First of all, please do consult you doctor before following this, especially if you have underlying medical problems. Second of all, invest in a journal! Or you can make a excel spreadsheet, that’s the way I go.
An average Indian woman in my perspective is between 5’3 inches to 5’4 inches tall. And for a medium frame (not too petite and not too broad); she needs 2000-2300 calories per day to maintain her state of weight. So lets assume this all the way, and you can add or subtract according to your individual build!
To loose a pound of fat from your body, you need to burn 3500 calories. You can get this information from major health and weight loss websites. So if you burn about 500 calories per day from exercise (and eat the same)….you will burn total of 3500 calories a week! And lose 1 pound… appx. 1/2 kilo…..But at the same time, if you cut down 500 calories from your usual food intake, and then you can double your game plan! In a week, you can lose up to 2 pounds of fat! Warning… Any more than that, you won’t have enough energy to go either way if you are in this for a long haul!
I take advantage of both of the above! I usually cut down 250 from dietary intake and I burn 250 calories from 30-40 minutes of exercise. And then I can safely lose up to a pound per week! Do not try to lose more than 1-2 pounds a week, as that’s unhealthy and weight may creep back again if you are not careful. Losing more than 1-2 pounds a week may also mean that you are losing muscle along with fat, which is not good. This comes from the fact that muscle breaks down faster when the body is in starvation mode. The goal should be to maintain or gain some muscle and lose fat. Losing at this rate is really slow and at times gets frustrating, but this is the best way to lose weight and keep it off forever. Remember, you are adapting to a lifestyle, not a temporary phase. Slow weight loss is also good for your body, your skin and your heart. It won’t stress your organs like fast weight loss (where majority of people starve half the time) and leave your skin saggy and your face tired and pale
Let’s take a day in life of a woman who roughly eats 1600-1700 calories a day in order to loose 1 pound a week. Her day should be optimally planned like this.
3 Snacks of 150 calories each for in-between the meals.
If she knows she has a dinner out that day, she can opt for 3 snacks of 100 each and put 550 calories in dinner section. or if she knows she is going out with a friend in afternoon, she may be at risk for a fast-food snack, she can shave off 100 calories off her 3 main meals and add it with the one snack in afternoon…..a full 450 calories. And so on……somewhere the compromise has to be done, but if you have planned it, it’s easier to stick with a goal and be happy about your choice.
Also eating smaller meals but eating every 2-3 hours is far more beneficial than eating just 3 square meals a day with more than 5-7 hours between meals. Eating smaller meals keeps your energy in check and you feel good through out the day instead of lethargic and drowsy after a heavy meal. This is especially effective for those who have to sit all day on the job or in business. One of the best ways to think is why not enjoy the benefits of a full meal, but just split the meal into half….eat half at lunch, and eat half another couple hours later….easy pheasy right? Sometimes I eat Roti-Subzi in lunch, and after couple hours, I will have a bowl of Rice-Daal! Sometimes I have soup in snack and then lunch time would be a sandwich with all the loads! With cheese! Yes! As long as it fits in calorie-intake for the day!
Often the question arises, that how much should I eat? If you are trying to lose weight and if regular exercise is part of your lifestyle, then aim between 1400-1700 calories if you are a woman and if you are an average man, aim for 1800-2200 calories range. Any lower than that, it’s a trap! Don’t fall into it. If you are super active, you can shoot a bit higher! Regular exercise will definitely help you to stay at a higher range of the calorie intake even when dieting. The best way to find “right” number is to try out a range for a while and see if you are still able to lose weight at about 1 pound a week. If no, then go little lower but never less than 1400 calories for a woman and 1700-1800 calories for a man, especially when you diet unsupervised by a proper nutritionist or doctor.
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