Best Weight Loss- Yoga, Diet Plan, Food Recipes, And Tips.


Weight Loss

Lose Up to 10 Ibs Your First Week. Start Today With Best Ultimate Way to Weight Loss Fast-Tips To Get Fit In 2020. That Have Found Weight Loss 100% Success.

WEIGHT LOSS

Obesity has become a problem for every person today. This not only worsens personality but it is also Create to diseases like cancer, heart disease and diabetes.

Although people try many methods for weight loss, it does not matter much. In such a situation, today we will tell you some easy tips, so that you can lose weight within a month. Let us tell you some easy ways to lose weight.

Reducing obesity becomes very difficult unless When You Not Change diet plan and you are adopting a healthy lifestyle. The individuals who need to lose 10 KG weight in a month will require a great deal of inspiration and control their nourishment also.

This Is Best Unltimate Ways Helping Weight Loss Fast.

Best Ultimate Ways WEIGHT LOSE Helping Weight Lose
YOGA PRACTICE – 20% Helping Weight Lose
WEIGHT LOSS DIET PLAN-35%
What to eat to avoid obesity?10%
Foods to Avoid in Weight Loss -10%
Some Exercise for Weight Loss-10%
frequently asked Questions-10%
Other Tips for Weight Loss Life Style And Daily Routine -5%

Now Follow These Best Ultimate Way to Weight Loss Fast-Tips”.

Yoga For Weight Loss

Yoga practice

Yoga is very helpful not only for staying healthy but also for weight loss. For this, you can resort to Kapalabhati, Pranayam, Chakrasana, Bhujangasan, Dhanurasana, Paschimottanasana etc.

  Kapalbhati Pranayama (Yoga Meditation Pose)

To perform this Yogasan,

  • choose a place with clean, quiet and open environment.
  • Then sit in a normal posture with a mat-like pedestal.
  • While sitting, apply your right leg above the left thigh and the left leg under the right thigh.
  • After this posture, the breath has to be left outside, and the stomach has to be pushed inward.
  • This activity should be done for five minutes in the morning.

Benefits of doing Kapalbhati Pranayama –

  • It is a panacea for reducing stomach fat. By doing this asana, body weight is reduced.
  • The effect of this virtuous posture not only helps in reducing obesity, but it also enhances the beauty of the face.
  • If someone complains of dark circles under his eyes, then he should do Kapalbhati posture daily.
  • When People suffering from stomach troubles can also get relief from stomach ailments by doing kapalbhati.
  • Constipation, stomachache, sour belching, acidity and other types of stomach ailments are cured by capsules.
  • By doing Kapalbhati, positive energy is transmitted to the body and memory also increases.
  • Kapalbhati destroys every disease associated with the throat.

Some more important things:

  • Kapalbhati Asana is very effective in the morning.
  • Kapalbhati posture should be done only after cleaning the stomach (after defecation).
  • Kapalbhati posture should be done on an empty stomach and do not eat anything for half an hour after doing it.
  • Do not use this asana for patients with Saran gath, pregnant women and those who have gastric ulcer.
  • If any type of operation is done in the body, they should do this asana only after taking the advice of a doctor.

Anulom Vilom Pranayama( Sukhasana Yoga pose)

  • Choose a good place and collect it.
  • Sitting in a normal posture,
  • cross your legs and turn around (put a palathi / like you eat food on the ground).
  • Now put your right hand comfortably on the right knee, and with the thumb of the left hand interrupt the left pore of the nose, and take a deep breath through the right hole.
  • Then free the left hole and obstruct the right hole and exhale through the left breath. Repeat this process at least ten to fifteen times.

Benefits of Anulom Vilom –

  • This pranayama is also called pulse resection posture.
  • Anulom antonyms are helpful in maintaining blood circulation in the body.
  • Most of the fat in the human body is stored around the abdomen, waist and thighs. The stomach gets inside due to the effect of this asana.
  • Abdominal fat also decreases. Anulom antonyms feel agile in the body, as well as excess body weight.

-Naukasana yoga (Boat Pose)

  • First of all, asana, posture and facing the sky, lie down on your back.
  • Keep your hands straight at the waist, and keep your palms facing the ground.
  • Now slowly move your neck upwards and keep your hands straight, raise it up like the neck and also raise your feet equally and take the form of a boat.
  • Stay in this posture for about twenty five to thirty seconds. Then slowly move to normal posture.

Repeat the naukasana two to three times.

(Note – If there is any type of pain in the body or, if you feel more than normal, immediately return to normal.)

Benefits of Naukasana

  • It is a virtuous asana to make the abdomen and the area around the navel shapely.
  • Our digestive system is also strengthened by the effect of this asana. When food is digested properly, extra fat does not accumulate in the body and the weight also remains under control.
  • Naukasana provides exercise to our body’s small intestine and large intestine. By taking this asana regularly, there is no risk of intestinal diseases.
  • And if someone has intestinal diseases then that person can get rid of intestinal diseases by taking regular, nautical exercises after the advice of a doctor.

Some more important things:

  • A person suffering from any kind of discomfort associated with the waist, do not use this asana without consulting the doctor.
  • This asana should be used according to the advice of a doctor for a patient of severe stomach related diseases.
  • This asana is absolutely prohibited for pregnant women.

All you have to do is follow this diet and exercise daily for 30 days. This will immediately show you the difference in weight After 30 days.

WEIGHT LOSS DIET PLAN

2. Weight Loss Diet Plan

weight loss diet plan

Most people resort to dieting to get rid of obesity. Women, in particular, tend to eat very little in the name of dieting. This does not remove obesity, on the contrary their body becomes weak and due to this weakness they often fall prey to some other disease.

Actually, before starting dieting, it is important to make a correct diet chart Plan. You can be successful in getting rid of obesity only if your diet chart is designed according to your physical needs.

Today in this article we are going to tell you how to make an ideal diet chart and the right way to implement it.

First Week Diet Chart

MEALSWHAT TO EAT
Early Morning (Between 6:30 am and 7:30 am)One cup of fenugreek/Warm water.
Breakfast (Between 7:30 am and 8:30 am)4 idlis, one cup sambar, one quarter cup coconut chutney, one cup green tea and four almonds।
Mid Morning (Between 10:00 am and 10:30 am)A cup of milk or soy milk or fruit juice.
Lunch (Between 12:30 pm to 1:00 pm)Three chapati , one bowl of rice, one bowl of lentils, half a bowl of mixed vegetable or chicken curry and one bowl salad. A cup of buttermilk ten to fifteen minutes after meals.
Evening (Between 3:30 pm and 4:00 pm)One cup of sprouted moong and ten to fifteen peanuts. Add lemon juice and salt to it to taste. Instead, it can also be eaten by making cucumber and carrot salad.
Dinner (Between 7:00 pm and 7:30 pm)Three chapati , half bowl vegetable / gram vegetable / fish curry, half bowl yogurt and half bowl salad. Drink a pinch of turmeric in a cup of warm milk before bedtime.

Total calories – 1509

  • Benefits – Drinking fenugreek water in the morning improves metabolism (digestive power) and removes toxins from the body
  • Including vegetables, fruits and dairy products in your diet can prevent fat (fat) from freezing in the body.

Note – Do not use too much oil in preparing food. Take limited amount of ghee too.

Changes felt at the end of first week

  • If you follow the diet chart above as well as do light exercise, then you will feel healthier and more agile than before.
  • Let us now know about the diet chart of the second week.

Second Week Diet Chart

MEALSWHAT TO EAT
Early Morning (Between 6:30 am and 7:30 am)One cup of fenugreek/Warm water.
Breakfast (Between 7:30 am and 8:30 am) Two moong dal chila, a cup of green tea and four almonds.
Mid Morning (Between 10:00 am and 10:30 am)A bowl is any seasonal fruit.
Lunch (Between 12:30 pm to 1:00 pm)Three rotis, a little rice, a bowl of vegetables, a bowl of salad and a bowl of yogurt.
Evening (Between 3:30 pm and 4:00 pm)One cup of coconut water and half a cup / bowl of grapes or chopped watermelon.
Dinner (Between 7:00 pm and 7:30 pm)One cup of coconut water and half a cup / bowl of grapes or chopped watermelon….

Total Calorie – 1497

  • Benefits – Eating moong dal cheela provides plenty of protein to the body.
  • Eating seasonal fruits fulfills the body’s needs related to vitamins and minerals.
  • Electrolite present in coconut water and vitamin C and other nutrients present in spinach increase the immunity of the body.

Note – Be sure to wash vegetables and fruits thoroughly before eating them.

Changes experienced at the end of second week

  • By following this diet chart regularly, you will start feeling better by the end of the second week.
  • Your digestion will start improving. If you have acidity, it will go away to a great extent.
  • Your body fat will also decrease. After realizing these changes inside you, you will happily move on to adopt your third week of diet.
  • Let us now know about the third week diet chart.

Third week diet chart

MEALSWHAT TO EAT
Early Morning (Between 6:30 am and 7:30 am)Drink a cup of water mixed with the juice of half a lemon.
Breakfast (Between 7:30 am and 8:30 am)One cup / bowl of oatmeal (vegetable oats), one cup of green tea and four almonds / walnuts.
Mid Morning (Between 10:00 am and 10:30 am)A boiled egg and a kiwi or a cup of fresh fruit juice.
Lunch (Between 12:30 pm to 1:00 pm)One to one and a half bowl of rice, one roti (ghee or without ghee), one bowl of Rajma vegetable / fish curry, one bowl salad and one cup buttermilk.
Evening (Between 3:30 pm and 4:00 pm)A cup of green tea and a multigrain biscuit.
Dinner (Between 7:00 pm and 7:30 pm)Three Chapatis, half a bowl of lentils, one bowl of vegetable or cooked chicken (chicken stew), half a bowl of salad and a piece of dark chocolate. Drink a cup of warm milk before bedtime.

Total Calories – 1536

  • Benefits – By drinking lemonade, the body’s toxins are removed.
  • Eating oatmeal provides nutritious ingredients, the stomach also feels full for a long time.
  • Consumption of eggs fulfills the body’s protein and energy needs.
  • If you are eating vegetables and fruits then there is no harm in eating some rice.
  • At the same time, a piece of dark chocolate reduces the desire to eat sweet.

Note – On Saturday of the third week, 2000 calories can be consumed instead of 1500 calories.

Changes felt at the end of third week

  • By the end of the third week, you will feel more nimble and refreshed than before.
  • Also, after consuming your favorite things at the end of the week, you will still feel agile inside yourself.
  • You will start seeing signs of weight loss more clearly.
  • Let us now know about the fourth week diet chart.

Fourth week diet chart

MEALSWHAT TO EAT
Early Morning (Between 6:30 am and 7:30 am)Drink a cup of water mixed with the juice of half a lemon.
Breakfast (Between 7:30 am and 8:30 am)Half bowl / cup upma (vegetable upma), one cup milk / green tea and two almonds.
Mid Morning (Between 10:00 am and 10:30 am)One cup / bowl seasonal fruit.
Lunch (Between 12:30 pm to 1:00 pm)Three rotis, one bowl of vegetables, one bowl of lentils or any other lentils / beans, half bowl salad and half bowl yogurt.
Evening (Between 3:30 pm and 4:00 pm)A cup of coconut water or some other fresh fruit juice or green tea.
Dinner (Between 7:00 pm and 7:30 pm)A roti, a cup of brown rice, a bowl of lentils / fish / chicken / mushroom curry and half a bowl of boiled vegetables. Drink a cup of warm milk before bedtime.

Total Calories – 1486

  • Benefits Consuming vegetables and fruits regularly helps us in keeping our weight balanced.
  • By eating these, our body gets nutrients like protein, vitamins and minerals easily.

Note – You should include at least five types of vegetables and three types of fruits in your diet daily.

Changes to be felt at the end of fourth week

  • By the end of the fourth week, your weight will start decreasing rapidly and you will start feeling healthier and more agile.
  • To keep your weight balanced or to continue the weight loss process, keep repeating our diet plan.

What to eat to avoid obesity?

Below, we are going to mention the names of some things, whose intake can help in weight loss or keeping it balanced:

  • Spinach
  • Apple
  • Nuts like peanuts and almonds etc.
  • Oatmeal
  • Egg
  • Vinegar
  • Honey and Lemon
  • Dairy products, such as yogurt and butter etc.
  • Avocado
  • Lentils

Top foods that cause obesity?

To protect yourself from obesity, you should not consume these things as mentioned below:

  • High oil items, such as French fries and chips.
  • High sugar beverages, such as cold drinks and sorbets.
  • High sugar foods, such as sweets and kheer.

Some Exercise for Weight Loss .

 Exercise for Weight Loss .

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

  1. Get used to walking or running in the morning and evening.
  2. Do pushups. For this, lie on the floor on the stomach and with the help of both hands, lower the body up and down.
  3. Practice skipping.
  4. Swimming for a while every day.
  5. If possible, use a bicycle to travel anywhere.
  6. Weight loss can also be done by going to Zumba or dance class.

Other Tips for Weight Loss

To make our diet chart and the exercises mentioned above more effective, you should make the following changes in your lifestyle:

  • Don’t forget to have breakfast – Breakfast is the most important meal of the day. Due to negligence in the matter of breakfast, diabetes, mood swing and obesity can be the disease.
  • Actually, breakfast in the morning directly affects the metabolism process of our body.
  • The person who does not have breakfast on time, his appetite gradually increases. In such a situation, a more hungry person starts eating more food and eventually he becomes obese.
  • Drink plenty of water – Water can help you a lot in getting rid of obesity. Therefore, try to drink more and more water throughout the day.
  • If possible, make a habit of drinking water before meals, this reduces your appetite a bit and you do not eat excessively.
  • Sleep deeply – Scientists have found that lack of sleep can lead to weight gain, because lack of sleep reduces our body’s insulin sensitivity and glucose tolerance.
  • This reduces the level of leptin in the body, which increases our appetite. The process of metabolism and neuroendocrine in our body is completed by getting good sleep.

Try these tips for deep sleep

  • Eat two to three hours before bedtime. After eating, take a walk and then go to bed. Clean the bed thoroughly before sleeping. Put the mobile phone away and sleep.
  • Don’t forget to put the lights on before sleeping. If you do not sleep, then read a book that does not interest you.
  • Stay away from stress – Avoid stress as much as possible. Actually, due to stress, there are some hormonal changes in the body, which can increase your appetite. To avoid this, practice yoga or meditation.
  • Avoid depression – Being unhappy or depressed all the time can lead to obesity.
  • To avoid this, walk outside and do things that make you happy. Express the feelings of your mind by writing in a diary and if possible, participate in some social programs and meet people.

Diet Food Recipes for Weight Loss

Diet Food Recipes for Weight Loss

Below, we are going to tell you about two easy recipes that can help you lose weight fast:

1.Fruit Salad

Material

  • Half papaya
  • A banana
  • Half a little less watermelon
  • one Apple
  • Five to six grapes
  • Lemon
  • A pinch of salt
  • Pinch of black pepper

Recipe :

Cut all the fruits into small pieces in a bowl. Finally, mix grapes, lemon juice, a pinch of salt and pepper along with these pieces.

2.Vegetable Soup

material

  • A little bit of cabbage
  • Half or a carrot
  • A beet
  • A little celery or its stems
  • Five beans
  • Lemon
  • Salt
  • Pinch of black pepper

Recipe

  • Cut long pieces of cabbage, beet and carrots.
  • Cut the celery stalk into small pieces.
  • Cut the beans into even smaller pieces.
  • 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.
  • Finally add lemon juice, salt and pepper to the bowl and mix them well with the vegetables.

10 SIMPLE HABITS TO LOSE WEIGHT

NATURALLY

We hope you liked our diet chart. Also, in this article you will have got all the important information related to obesity and weight loss.

However, if you want to ask any question, then write it in the comment box. You can also start a weight loss competition by sharing this diet chart with someone you know.

Frequently asked Questions Weight Loss

Frequently asked Questions


1.How much weight can be lost from this weight loss diet?

If our diet chart is implemented honestly for 4 weeks, weight can be reduced by five kilos.

2.Can you drink tea with sugar or milk?

No, milk and sugar dissipate the beneficial properties of tea. Therefore, you are advised to drink tea without sugar-milk.

3.What amount of oil should be used in cooking for weight loss?

People who want to lose weight should use olive oil, coconut oil, rice bran oil or mustard oil for cooking. You should not use more than three or four teaspoons of oil for cooking in a day. However, people using extra virgin olive oil can use 6-7 teaspoons of oil a day.

4.What to do if you want to eat sweet cheese?

When this happens, try one of these recipes.

  • Eat something sweet at home, because it usually uses less sugar than the market.
  • Eat a piece of dark chocolate.
  • Eat some fruits after meals.
  • Chew the cloves after a meal.

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