People do not know what methods to lose weight. Some people become successful, but many people leave everything in between because they are not successful.
To lose weight or lose fat
3. Daily routine
4. Vitamins and Nutrients
Etc. have to be taken care of. Because only your physical growth depends on it.
Many people take shortcuts to lose weight, which they have to bear the brunt. Maybe you have to go to a wedding, go to a friend’s birthday party, have a family function or have some other reason. Due to which you want to lose weight in 1-2 days or gain weight. Yes, today I am telling you some tips that can help you in quick water weight or weight gain. This thing must be kept in mind that these tips are not permanent.
What is water weight?
Water weight is the water stored in your body’s tissues, which increases your weight. Whenever you do an activity or workout, the first thing is less. That’s why you lose weight fast in the beginning, because it is water weight.
What is the reason behind this
Our body is 70 percent water. Our body is bulky only by carbs. Your body holds three times the weight of the carb you eat.
This means that if you eat 10 grams of carb, your body will hold 10×3 = 30 Gm of water, and if you reduce the food intake to 10 grams of carb, your body will lose 10×3 = 30 Gm of water.
If you eat 400 Gm carb, you will gain 400×3 = 1200 Gm ie 1.2 Kg weight. If you continue to do this daily, then your daily weight will increase. But keep in mind that it depends on your metabolism that how much your weight will increase or decrease.
How you lose weight
If you are not eating any carb throughout the day, you may lose weight. This is because through bread, rice, soft drinks, snacks, etc. any active person consumes at least 500-600 Gm of carb throughout the day.
Now if the same person stops eating 600×3 Gm carb in one day, then he can reduce the weight by 1800 Gm i.e. 1.80 Kg in one day and if he does the same for two consecutive days then he will lose weight around 3.60 Kg Will do it.
The thing to keep in mind is that your weight will be reduced the first day and after that, the weight loss will become slow day after day because in such a situation your body has come to know that you have stopped taking carbs.
So your body will hold less water at that time and if you hold less water then the water weight will also be less loose.
How to adopt this formula
If you feel there is an event in your house after two days and you feel puffy (bloated), then you should stop taking carbs from today. If you eat carbs continuously, then your body keeps holding water everywhere in the body. then you will feel within two days that your body weight, tummy etc. have reduced the water weight.
This plan can work well for quick weight loss.
Permanent weight loss is correct
Friends, I would like to say that if you think about a permanent solution rather than losing weight, it would be better for you.
Because you will lose weight for the event by adopting these tips, but then as soon as you start consuming carbs, you will again come to the same numbers of your weight from where you started your journey. Therefore, you should pay attention to permanent weight loss. For this, you can follow balance diet or low carbs diet. Any fat or weight loss journey has 30 percent workout and 70 percent your diet. So just take the advice of any expert and prepare your diet plan and get involved in fat loss, then see again and again you will not need to lose weight for any event.
In order to lose weight and gain weight, it is very important to have a good diet.
Because you need to focus on your food more than the workout. For any fitness goal, you have to pay attention to your calorie intake but there are some other factors that help in achieving the goal during the fitness journey. To increase and reduce weight, calories have to be consumed according to BMR. What is BMR, why is it important? You can click on this link to know about its healthy range, muscle gain, and BMR for fat loss/burn, etc. For any fitness goal, you need to make the best diet plan. Only then you can achieve your goal.
Now the question arises that how to make a diet plan to get good and according to your goals?
I too had made my diet plan to lose weight by following these tips and believe me, I had lost a lot of weight in no time. You can click on this link to know my diet plan and workout plan
Ths we are sharing some effective tips to prepare a weight loss diet plan. Which can help you prepare a diet plan. So let’s know about those tips….
1. Decide your goals
The first way to achieve any fitness goal is to dissect your goal. Only then will you be able to plan ahead.
Now you think you are very fat and you do not know what is your goal, do you want to lose weight or gain muscle?
You will not be able to get results until you have rounded goals. Consult an expert to set the goal and then set your goal.
Once you have set the goal then proceed only.
2. Know our BMR and calorie intake.
After round decide it comes how much calories you have to take and how much is your BMR or Basal Metabolic Rate?
The total number of calories you consume on a daily basis by the body is known as your ‘total daily energy expenditure’ (TDEE). It is determined at the level of your activity throughout the day along with your BMR.
If you want to lose fat, then eat 500 calories less than TDEE.
A formula is given below, which allows you to easily remove your BMR.
BMR = 66 + (13.7 × Weight in kg) + (5 × Height in cm) – (6.8 × Age in years)
If you don’t work out, multiply your BMR by 1.2, less active than 1.37, moderately active, 1.55, more active than 1.72, and if extra active, multiply by 1.9, the result will be TDEE
3. Add easily available food
While making a diet plan, take special care that adds such foods which are easily available and which you can consume according to your routine.
Now imagine that you add grilled chicken in the morning breakfast and if you go to the office or college, then it can be difficult to grill chicken in the morning. At the same time, add eggs, omelet, yogurt, fruits, etc. which do not take much effort to cook.
On the other hand, if you have enough time, then you can add this food at your convenience.
4. Add different dishes
I can understand that if we are asked to eat the same dish every day, then we get bored with eating and then do not eat so furiously. So take special care that you keep changing your miles.
For example, if you eat boiled eggs daily at breakfast, then in no time you will become bored after eating eggs. Therefore you can eat egg bhurji, omelet, half-boiled, etc. instead.
By this, you will not be bored by eating the same type of dish and will also be able to enjoy the meal.
5. Add snacks and fiber
Always try to take 5-6 small miles. For this, add morning and evening snacks to the diet. This will reduce your appetite and eat less in the next mile.
Add fruits, dry fruits, green tea, nuts, etc. to the snacks, they also remain healthy and help reduce hunger.
Conclusion: Besides these, it is right to add low carb and low-fat foods in the diet plan. Give priority to high protein food. If there is still confusion then you can ask us by commenting.