Losing Weight | 20 Healthy Weight tips Nutrition, and Physical Activity

Losing weight within weeks is a dream of every young adult. But opting for unhealthy options to fulfill this dream is not a wise decision.

According to the best dietitians in Karachi, the fat and protein diet plans are not good for your overall health. They cause severe deficiencies in your body. However, some ways help you to lose weight healthily. 

Why Is Losing Weight Important?

Your body functions in a proper way when it is in good health. Your weight does not measure your health. So it doesn’t mean you need to gain weight to become healthy. Rather many factors are affecting your health.

Your strong immune system is the indicator of your health.

How much weight you own, is according to your gender, height, and age.  So, the extra pounds in your body are not good for your overall health. As we all know, obesity is the mother of many diseases. That’s why it is important to lose extra pounds so that you can live a healthy life. 

Here are some tips to lose weight healthily;

Cut Refined Sugar:

Sugar is not a healthy option. Omit sugar and sugar products like colas and soft drinks from your daily diet. If you want to add sweeteners to your diet, you can add honey or brown sugar.

Prolonged use of refined sugar causes obesity, liver diseases, type II diabetes, and certain types of cancers.  

Say no to Bakery:

Bakery items are full of carbs and fats. White flour is not good for your health when consumed in large amounts. When dealing with obesity, you should quit the use of bakery items like biscuits, cakes, patties, etc. to lose weight.

Eat Green:

Green vegetables are full of vitamins and minerals. They help your body to stay healthy but as they have fewer calories, so help in losing weight. So try to eat fresh salads and boiled vegetables to lose weight/ 

Walk & Walk:

Weight loss is not only linked to your diet. Rather your physical activities are also very important for losing some extra pounds. Walking is the cheapest and easiest workout you can do. So if you are planning to lose some weight, you should not sit in one place. Just get up and start walking!

Be Persistent:

Whatever techniques and diet plan you are following for losing weight, just be persistent. Persistency in any task promises success in the result. Make a routine and set your goals for a day. In this way, you can easily lose weight and remain active. 

Drink Water:

Water helps your digestive system to function properly. You should drink at least 1.5-2 liters of water daily to lose weight. Water also removes toxins from your body that are also causing different problems and disturbances in your body systems. 

Split your meals:

Do not eat large meals in one go. Rather split your meals and control the portion of every food category. Always eat when you feel hungry.

And try to control your hunger by eating small portions. Include healthy snacks in your diet like chickpeas, nuts, seeds, etc. That gives you a feeling of fullness with low calories. 

If you are in search of a good dietitian who can guide you related to your diet plan for weight loss, you can find the best dietitian in Karachi through Marham! Professional advice is always better for your health.  

Balanced diet chart for weight loss

Body mass index is all about the height and mass of a person. It is a value calculated by considering or simply concerning these two things. So, as can be expected, it varies from person to person.

People of different heights, ages, etc. have different estimated values of the body mass index. It is obviously, measured with units of kilogram and meter.

Kilogram for mass and meter square for height. You can calculate BMI online through any health-related website.

The quantity of tissue mass present in your body can be put into numerical values through the body mass index. Now many people question why it is important to know body mass index value and how can it be beneficial?

The simple answer is, that it is a measure of how healthy you are. There are specific ranges for BMI. Some of which are considered underweight for you, obese/overweight, and perfectly healthy. It depends upon your standard BMI range and your present BMI is compared to your standard body mass index values.

Body mass index values can be maintained in different ways. If you feel like you are becoming obese or are underweight, then you must go for the different diets enlisted below.

These diets will help you maintain your weight in the perfect range and help you stay away from the numerous diseases that unhealthiness and obesity might have accompanied.

10 DIET PLANS TO HELP MAINTAIN BODY MASS INDEX:

1-Fruits

So as many people expect, food is the key ‘food’ for losing weight. Fruit diets help, maintain the body mass index, greater than any other diet possibly can.

Due to all the different varieties of fruits available on the list of ‘’healthy eating’’, you probably get a lot of different choices among which you can choose for yourself the best one or the one which you’d love to treat your taste buds with.

Fruits such as avocado work as ‘’boosters’’ for your metabolism and just help you burn the excess fat resulting in you having the perfect BMI. Fruits have all the different vitamins, fatty acids, proteins, etc.

that your body essentially needs. People tend to go on fruit diets where they eat combinations of different fruits in different forms and that helps them maintain their BMI.

Also, you can eat some fruits without peeling them because that is the undigested part that accounts for roughage in your body.

2- Leafy green vegetables

Your mom or your grandmother did tell you to eat a lot of green vegetables when you were a kid, and you probably thought those to be boring back then.

Well, little did you know how important and healthy they are for the body and the different ways they can benefit you. Green veggies have a pigment called ‘’lutein’’.

Now lutein helps a person from getting different heart diseases. Moreover, these veggies are packed with vitamin A. They work as antioxidants and help in the nourishment of your body.

They keep your body hydrated, make you feel fuller, and yes, also boost the metabolism taking care of your BMI and weight in every possible way. So make yourself a salad out of these leafy green vegetables if you’re planning to be healthy.

3- Eggs.

So it would be unfair to count eggs out of the ‘’healthy eating’’ list because yes, eggs help you a lot with numerous things. Some of which, are given below.

Eggs are little globular shells full of protein content. Low in calories, eggs make you feel full whenever you consume them. They have all the essential healthy fatty acids in them as well. So start your day with some eggs and you’ll feel much fuller during the day.

4- Tuna and salmon

Numerous people are seafood lovers. They just crave the taste of the perfectly cooked tuna or salmon. Well, there’s good news for such people.

Tuna is a lean fish. Low in calories, this fish is considered in the ‘’safe and healthy’’ range for the maintenance of the ‘’body mass index’’. Tuna is considered to be a ‘’body builder’s fish’’ because it’s preferred by all fitness enthusiasts.

Not just for tuna lovers, but there’s great news for salmon lovers as well. Salmon, an oily fish, has all the kinds of different nutrients that you can think of.

Enriched with proteins, salmon helps keep your body healthy. Inflammation is known to play a role in obesity. You can reduce it with Omega 3-fatty acids and yes, these are found in salmon fish.

5- Potato diet

Every person loves potatoes whether they accept it or not. They like it in one form or the other but the potato has to be one of the most liked and ‘’famous’’ food. How about a potato diet though?

Potatoes are available in numerous different forms. One can consume them boiled, boiled and mashed, etc. Potatoes are home to potassium content. They have almost everything that our bodies need.

They are a blend of different nutrients. And we all know how full potatoes make one feel.

6- Beef and chicken

Many people prefer going on a meat diet. Simply because making you feel a lot fuller, it makes you feel much more energetic. These are rich in proteins as everybody knows. And proteins have been rated the ‘’highest’’ filling nutrients.

These help lower calorie levels. Numerous researchers and studies have proved and concluded that meat makes you feel much fuller reducing your untimed and unwanted cravings.

One must know that untimed and unneeded cravings are the core reason why your weight increases.

7- Nuts

This might come as a blow for some. But it is safe to say that, nuts are the healthiest snacks that you can ever go for. Many people have this misconception that nuts are fattening.

However, it is just a misconception and a false thought because nuts are not fattening at all. Experts at hghchannel.com believe that one must eat a handful of nuts each day to maintain body BMI. They have fiber, proteins, and fatty acids. And these three things are properly balanced in the nuts.

Nuts make great food because the majority of people love eating nuts and due to the misconception that they are fattening, people tend to stop or eat only a very limited amount.

However, instead of going for ‘’unhealthy’’ snacks such as ice creams and biscuits, etc., you must go for nuts if you want to maintain your body mass index.

8- Soups

The name of the soup, makes many mouths water and crave the taste of it. Soups are not only a treat for the taste buds but also very beneficial for the stomach. They help keep the stomach refreshed and healthy. Soups have a high quantity of water.

And people who tend to go for maintaining their body mass index, are aware of how important water is for their bodies.

So, there are different kinds of soups. From vegetables to chicken, every single one of them is healthy if one keeps the salt and spice content low. You can add water to your food, make it a soup, and consume it. It will be a treat for the body.

9- Beans

There are numerous kinds of beans. Kidney beans, black beans, red beans, etc. Red bean salad has been very popular and very famous. Beans are said to be very beneficial for losing weight or maintaining the body mass index.

Beans have two essentials, i.e. fiber and proteins, but on the other hand, they also have the kind of starch, usually referred to as a ‘’resistant’’ starch, that your body requires.

10- A few whole grains

Last but not the least, whole grains. Whole grains, as many people tend to know, are packed with fibers. Dietary fiber is the undigested part or content in the body.

Many might question, why is the unneeded part even consumed and if they are undigested, isn’t it dangerous?

It surely would’ve been dangerous if they would have stayed in the body. They are excreted out and that is how they prove to be beneficial for the body. Grains help burn fat. Lower the amount of excess and unneeded portions that are present in your body.

To maintain a healthy body mass index, one must also exercise along with maintaining a diet.

Lose Weight While Eating with This 7-Day Diet Plan

As the saying goes, you are what you eat! So, all the cheat meals and junk food might eventually catch up with you in the form of unwanted weight. Does that mean that you now have to starve yourself to get your lean physique back?

Of course not! You can create a calorie deficit in your 7-day diet plan without having to stay on an empty stomach. Eating small meals every 2-3 hours can keep your metabolism going and help you shed weight faster!

The stratagem is to consume nutrient-rich food that fills you up without being heavy on calories. Moreover, with this diet plan, you can kickstart your weight loss journey right from the first week!

Hence, this diet can be a blessing for those who do not wish to resort to crash diets, or maybe weight loss pills, or exercise.

7-Day Diet Plan for Weight Loss

According to studies, consuming food within a 12-hour window with the highest calorie consumption during breakfast can help you lose weight. Keeping in mind this strategy, we have created a weekly menu that will keep you full while you shed those extra pounds.

If you are looking for easy weight loss tips, this 7-Day meal plan for losing weight will be right up your street!

1. Monday: 

• Breakfast – 4 egg whites scrambled with spinach and tomatoes, 1 slice of whole-grain toast.
• Snacks – ½ cup fat-free yogurt with ½ cup blueberries.
• Lunch – Salad with 4 ounces of grilled chicken, fresh lettuce, and tomatoes, one tablespoon of low-fat vinaigrette.
• Snacks – 1 sliced apple with a tablespoon of organic peanut butter.
• Dinner – 4 ounces of grilled salmon with 1 cup of cauliflower rice and 1 cup of grilled vegetables.

2. Tuesday: 

• Breakfast – Overnight oats prepared with ¾ cup oatmeal and 1 cup skimmed milk. ½ cup of blueberries as a garnish on top.
• Snacks – 2 tablespoons of guacamole with 1 cup of zucchini chips.
• Lunch – Whole wheat wrap with hummus and grilled vegetables as stuffing.
• Snacks – ½ cup fat-free yogurt with ½ cup raspberries and 1 tbsp chopped walnuts.
• Dinner – 1 grilled chicken burger, ½ cup roasted sweet potato, 1 cup wilted spinach.

3. Wednesday: 

• Breakfast – Omelette with 4 egg whites and 1 whole egg. ½ cup mushroom and beans. 1 tbsp low-fat cheese.
• Snacks – 2 tbsp hummus with 4-6 carrot sticks.
• Lunch – 4 ounces grilled salmon, ½ cup grilled broccoli, 1 cup brown rice.
• Snacks – ½ cup fat-free ricotta cheese with 1 orange.
• Dinner – Seafood stir-fry with 4 ounces of shrimp, peppers, red onion, celery, mushrooms, and garlic. Add low-sodium soy sauce for more flavor.

4. Thursday: 

• Breakfast – 1 whole-grain toast with 1 tbsp of peanut butter. 1 cup of diced watermelon. ½ cup mashed avocado.
• Snacks – 1 cup of coconut yogurt with ½ cup of raspberries.
• Lunch – 4 ounces of roast beef wrapped inside a whole-wheat tortilla with tomatoes, lettuce, cucumber, and ½ cup of refried beans.
• Snacks – 1 rice cake with 1 tbsp of almond butter.
• Dinner – 4 ounces of grilled fish with a side of stir-fried vegetables.

5. Friday: 

• Breakfast – Breakfast burrito with a whole-grain tortilla, 4 egg whites, ¼ cup beans, salsa, and vegetables of your choice.
• Snacks – 1 orange with ¼ cup of chopped nuts.
• Lunch – 1 turkey patty with a side of spinach, tomatoes, and boiled lentils.
• Snacks – 1 bowl of diced mixed melons.
• Dinner – 4 ounces of grilled salmon with 1 cup of brown rice and a side of stir-fried greens.

6. Saturday: 

• Breakfast – Berry smoothie with 1 cup frozen mixed berries, ½ banana, ½ cup low-fat yogurt, ½ cup skimmed milk.
• Snacks – 1 boiled egg with 1 mini pita bread.
• Lunch – 4 ounces of grilled turkey. Cucumber, tomato, and parsley salad with low-fat salad dressing.
• Snacks – 1 low-fat Mozzarella stick with ½ cup raspberries.
• Dinner – Whole wheat tacos with 4 ounces of fish and low-fat coleslaw.

7. Sunday: 

• Breakfast – Green smoothie with ½ banana, 1 cup spinach, ½ avocado, ½ cup low-fat yogurt, ½ cup skim milk or apple juice.
• Snacks – 2 tbsp hummus with carrot and cucumber sticks.
• Lunch – 3 ounces of grilled chicken, ½ cup cooked quinoa, ½ cup chopped tomatoes, 2 tbsp low-fat feta cheese.
• Snacks – 1 cocoa protein bar.
• Dinner – 4 ounces of lean beef cooked with tomatoes, onion, garlic, and herbs. ½ cup of brown rice.

As you may have observed, this meal plan focuses on a high-protein and high-fiber diet that is low on fat and simple carbohydrates. This menu is nutrient-dense while being low on calories.

Studies suggest that a high-protein diet helps to maintain a healthy metabolism and also encourages weight loss. Therefore, this diet plan can help you shed extra weight without feeling hungry or exhausted throughout the week.

This healthy yet tasty meal plan is an excellent way to lose weight without exercise. However, an active lifestyle or all-natural weight loss supplements that boost metabolism may further encourage faster weight loss.

As the saying goes, you are what you eat! So, all the cheat meals and junk food might eventually catch up with you in the form of unwanted weight.

Does that mean that you now have to starve yourself to get your lean physique back? Read Active PK review, the best dietary supplement that can help you to lose weight, to help fight fatigue and abdominal fat so you can enjoy a stronger, slimmer-feeling body

Can Weight Loss Pills Help You Shed Stubborn Weight?

Weight loss supplements claim to help users lose weight faster by boosting their metabolism and curbing their appetite.

NutriMost offers one such weight loss supplement along with a customized diet plan to reach your target weight.

The weight loss plan by NutriMost includes the consumption of foods and supplements that suppress appetite, increase metabolism and result in enhanced oxidation of fat. While this plan is slightly expensive, some users have found it useful and noticed a visible weight reduction.

Conclusion

A healthy 7-day diet plan that is rich in protein and fiber can help you lose weight without having to starve yourself. This meal plan will provide you with ample nutrition while creating a calorie deficit to lose weight.

Furthermore, this diet works better than crash diets that may help you lose weight but will leave you with nutrient deficiencies.

On the other hand, this plan will keep you satiated and energetic throughout the week while you shed unwanted weight.

This weekly diet tops the list of easy weight loss tips that are safe and healthy too. Give it a shot – you will be amazed by the results!

Exercise helps not only shred the extra fat from your body but also helps tone the body and the unneeded or lost fat that makes your body looks unhealthy and raises your body mass index to a level where it is considered unhealthy.

Some other diets which help maintain body mass index are smoothie diets, cottage cheese, full-fat yogurt, etc.

Note, that all these foods have the correct balanced amount of essential nutrients such as proteins, healthy fatty acids, and all that your body requires. Also, all these foods tend to have very low carbohydrate content.

Useful resources

• https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/
• https://www.diabetes.co.uk/bmi/what-to-eat-to-lower-bmi.html
• https://www.jennycraig.com.au/bmi/
• https://nutritiondata.self.com/tools/calories-burned
• https://www.livescience.com/52992-weight-loss-safely-be-healthy.html
• https://www.sciencedirect.com/science/article/pii/S1658361214001279