Easy Way to Diet

easy way to diet

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.

easy way to dietBreakfast: 400

Lunch: 400

Dinner: 400

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.

Also Read:

9 Common Diet Excuses
Pregnancy- Myths, Diet and Abortion
Pregnancy: Diet to Conceive a Baby Girl
Weight Loss With Fruit Diet
How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss
Pregnancy Diet for Conceiving a Baby Boy
Top 10 Diet Excuses : Eat Right, Lose Weight
Diet Foods: Five healthiest foods to include in your diet

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35 thoughts on “Easy Way to Diet

  1. Catchy title Nia… :yelo: :yelo: :yelo:

    I recommend high protein breakfast and a weight training 3 times a week and you’ll prevent loss of muscle.. :toothygrin: :toothygrin:

    I totally agree with your calculations!!! :handshake: :handshake: :handshake: :haanji: :haanji: :haanji:

  2. ok now I am 5’7…..and weigh 63….which I think has gone to 65 kg in last week because of my sweet-tooth :smug: :smug: :smug: :smug:
    please anybody suggest some diet plan for me….so I can loose atleast 3-4 kgs in 4 weeks….. :weep: :weep: :weep: :weep: :weep: :weep: :weep:

    I can’t calculate my daily calorie intake as I hardly have time to eat…and just eat whatsoever 1-2 chapatti and veggies my mom fill the plate with….. O:) O:) O:)

    1. hello jinal.. how u doing…?? after long time.. you are 5’7.. wow. :woot: . :secret2: my dream height,, me only 5’5… nd i think my weight is around 62+… 🙁 u know i have to sit all day on my job .. its a 10hr shift..

      me also wanna loose inches from my tummy .. me also wants some good nutritionist .. :spank: :spank:

    2. Jinal, you are very safe in the normal weight category and you definitely don’t have to worry abt it 🙂 But still if you do want to lose weight, you could ask your mom to cut down on high fat ingredients in the meals like paneer or butter. And some say drinking cold water after emals is not good for digestion. Don’t know how much of it is true, but it is always better to have warm water or at least water at room temperature. And if you don’t have time to exercise, you could probably try skipping on a jump rope for abt 10 mins everyday.
      All this doesnt guarantee an instant weight loss, but helps definitely in the long run.

      1. Hello Swati….m fine. Howz u??? :))
        5’7 is not good….ladke nahi milte…. :spank: :spank: upto 5’4-5’5 is good for Indian girls 😛

        thanx for the tips…..I will surely include your suggestion in my routine from today itself :-*

        1. hahahahaha….im also fine.. :))

          But u have B.F.. to phir kyu ladke chahiye.. :vampire: :vampire: . u flirty jinal.. :spank: :spank: batau abhi aapke unko… :tongue: :tongue:

          1. hehe….arre no no…I mean nahi milte the 😛
            Ab toh hai…and he is bhagwan ke shukar se 5’11….so m happy :yahoo: :yahoo: :yahoo: :yahoo:

            And shhhh……I love you….u my best fraaandddd :tremble: :tremble: :tremble: :whistle: :whistle: :whistle: :whistle:

            1. HAHAHAHAHA,,, :joker: :joker: :joker: Didi darr gayi Didi darr gayi… :lol2: :lol2: :lol2: hahahaha… but 5’11 is great yaar… :woot: :woot:

              Love u too jinal… :happydance: :happydance: :happydance: :happydance: :happydance: :happydance: :happydance:

  3. hmmm so if i follow this and 3rice a week of muscle training!!!
    then should the calorie intake be higher?
    will i feel more hungry after muscle training? ?:)

    1. I think you will feel more hungry when you exercise intensely……if you are trying to lose weight, fill your hunger up with veggies, fruits, yogurts or nuts……if not, then you make have a snack like apple with peanut butter, banana with honey….and nuts….some combo of protein and carb will keep you from feeling drained out.

  4. Nice Article Nia.. :thanks: :thanks: :thanks: but i can’t compromise with Sweets after my lunch… :vampire: how i can loose my inches from Tummy… :weep: :weep: :weep:

    1. You have to lose all over fat to lose inches from Tummy…..simply train more of your core to make mid-section muscles stronger and feel tighter….planks, ab crunches etc do help to strengthen your core. Even leg exercises like squats and lunges help strengthen your core.

      1. Thanks for the concern Nia… :thanks: :thanks: im delighted that you understand my situation… i will pakka se do something.. :thanks: :thanks: :thanks: :thanks: :thanks:

  5. i had just picked up a gujia , n this post came…me kept it baack :weep: :weep: :weep: :weep: :weep: :weep: :weep: :weep: :weep:
    thnkx nia 😉 😉 😉 :waytogo: :waytogo: :waytogo: :waytogo:

        1. hehe no i meant what is gujja? ?:)

          no..still 2 left! vl be done by 26th! 😉

          n den giving another xam so i can get admission in US universitites!!!!
          :waiting: :waiting: :waiting:

          1. gujjaa?? wht is gujjaa??
            i only know of gujia… traditonal indian sweetmeat apt for holi..
            :toothygrin: :toothygrin: :toothygrin: :toothygrin: :toothygrin:
            alll d beshtt for ur remaining exams
            give in ur best
            O:) O:) O:) O:)

    1. I always feel you should everything, but in moderation, anything in excess is bad. If your snack comes in overall calorie intake, it should be fine….but most of the time junk food contain empty calories, so simply have less of it….and more of other nutritious food.

  6. i am 5’2 and weight 60 kg.. 🙁 :(( :(( :(( :(( :((
    being a punjabi, eating paratha’s with lots of butter in it is in ma blood…..
    mmmmmm….. suddenly m hungry again….. :starving: :starving: :starving: :starving: :starving: :starving:

    1. Not to mock you, but do an hour of bhangra….your body will absorb all the lovely butter and carbs from parathas! :victory:

  7. Hey Guys I want to share my diet plan with you!
    Jinal this can help you!
    It can’t be generalized but you can take whatever you like..!
    I am 5’6″ and weight 55kgs…. my fat % is 17
    I have PCOD so I had a little weight gain in the last year which i have now reduced…but more than that my mid section had a lot of fat accumulation beacuse of the problem which was detected later.
    I have warm water with honey and lemon
    Museli for Breakfast
    A fruit around 11
    Normal food with very less oil for Lunch…I avoid white Rice because of PCOD
    but recently have started having brown rice!
    Evening – Green Tea and fruit a little later maybe
    Normal Food at night

    Now i do indulge when i am not at home and that is because i do cardio and weight training atleast 5 days a week!
    I have reduced my body fat drastically in the last month beacuse on High Intensity Interval Training …..
    For tummy fat the video linked below is awesome it has helped me a lot!


    1. thanx a lot Aditi :thanks: :thanks: :thanks:
      I do eat healthy meals….not fattening ones. Also have green tea kabhi kabhi….I guess I have to drink it everyday :yes:
      :thanks: for ur suggestions

  8. @ aditi- woww that was very helpful! :yes: :yes:
    ok i my gynecologist told me 2 days ago tht i got pcod! bt i vl get sonography done! i think thats what the test is called…not sure!!!
    she told me to get the sonography done aftr periods ( as soon as the bleeding stops)
    umm any advice regarding the topic is welcome!!!!
    well i have gained some weight…not due to pcod bt cos of eating junk n not exercising at all…n chocolates makes me stress free , calms me…soooo tht too!!! specially around exams!
    so i guess vl follow ur diet!
    bt i too wannna go to gym n strt weight training!!!
    so if ur frm mumbai…ne gym u vl recommend? cos me totally clueless?

  9. Even I have PCOD and I had gained a lot – like around 20 kgs in one year :((
    I havent been able to get all the weight off but managed to keep it maintained there and not let it go more 🙁
    @Aditi- ur plan is good yaa- will try doing that. 🙂

    1. hey bEe :inlove: :inlove: …im also dOing Gud.. 🙂 . i haven’t played hoLi coz i did Night shift & after that i slept whOle dAy. 😛 . but u know what when i awake my whole face was filled with Green,Red,Pink & yellow herbal cOlOurs :reallypissed: :panda: :pissedoff: :sick: :joker: :devil: :green: :beauty: :kissed: .. :holi: i started shouting but my mOm says.. “Bura na Maan..Holi Hai..” :holi: otherwise i will kill my Younger Brother for this pRank.. :hunterwali: :hunterwali: :spank: :spank:

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