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Weight loss by following easy weight loss tips

Weight loss by following easy weight loss tips

Weight loss by following easy weight loss tips main points discussed here…

 

INTRODUCTION…..

 weight loss by following easy weight loss tips
weight loss by following easy weight loss tips

Weight loss by following easy weight loss tips: In this article, I am sharing my own weight loss journey where I have reduced my weight from 99 kg to 70 kg in just a period of six months, and the most important thing I have done this without exercise. I know most people think it is not possible but I guaranteed you will do weight loss by following easy weight loss tips.

Then you will reduce your weight and this will happen without exercise. Dear friends, first of all, you should be determined to do this, without determination it is not possible.

Friends’ determination is the first key to unlock this mystery of weight loss. now I am sharing my personal experience with you…


1. REDUCE YOUR CARB INTAKE…

Everybody knows there are main three macronutrients in our diet carbohydrates examples as whole grains like

wheat, rice, millet, sugar, etc, the carbohydrates are the main source of energy in our body. When the carb is digested then the end product glucose is formed in the body. And this glucose is the main fuel source of our body and with the help of this glucose, our body does every activity.

This glucose is used by every cell to produce energy. The second main macro is PROTEIN and this is the most important macro of our diet a few examples of proteins are meat, chicken, paneer or cheese, lentils, fish, etc.

Every cell of our body needs proteins to repair themselves, every muscle is made up of proteins and there is a vast list of protein functions in our body. you can read it on any trustworthy site.

The third main macro is FAT and every obese person knows when the excess fat is accumulated in our body then we got obese and increase our BODY MASS INDEX. A few examples are clarified butter also called desi ghee, all types of oils, milk cream, butter, etc. By implementing this you will surely do weight loss by following easy weight loss tips.


2. MUST KNOW ABOUT BMR…

You should restrict your carb intake to less than 100 gm a day and take proteins almost equals to carbs and the remaining calories must be completed with fats.

So you should make a chart according to your body weight your body mass index and count BMR. Means basal metabolic rate means how many calories do you need per day.

For example, if your BMR is 2000 then it means your body requires 2000 calories per day and if you are consuming 2000 calories per day then you will never reduce your weight.

For weight reduction

you should consume 500 to 700 calories less than your daily need so you should consume 1300 to 1500 calories per day. And if you follow this then you must reduce your weight by one kg after a deficit of 7700 calories.

For example, if you follow a 1300 calorie meal plan and eat 700 calories less than your daily need(daily need we suppose 2000 calories BMR is 2000 as stated above) then after 11 days you will reduce one kg weight naturally without exercise.

It is because one-day deficit 700 calories and after 11 days total deficit is 700 multiply by 11 and this makes 7700 calories deficit that is equal to 1 kg or you can say 2.20 pounds approximately.

For this 100 grams carb( 1 GM CARB GIVE YOU 4 CALORIES) and 100gms proteins( 1GM PROTEIN GIVE YOU 4 CALORIES). You should eat daily and this will give you 800 calories and the remaining 500 calories you must complete from fats approximately.

So you should take 50 to 55grms of fat per day( 1GM OF FAT GIVE YOU 9 CALORIES) for this you should follow a calorie chart. And must ensure about the total number of calories of each food item clearly mention in the calorie chart.

There are so many applications to calculate your BMR on google play store, you can easily know your BMR by filling in your weight and height in the application. This will definitely tell your BMR according to your daily lifestyle.


3. MUST KNOW ABOUT CALORIES

First of all, you must understand about the calories. It is the energy used by our body that is counted in the form of calories and one gram of carbohydrate is equal to four calories and one gram of protein is equal to four calories and one gram of fat has nine calories.

So you must be careful while consuming fats because fat has almost double calories as proteins and carbs.


4. CHECK YOUR WEIGHT DAILY…

You should check your weight daily on empty stomach after defecation(after passing stool) and note it down with time on a personal diary.

Because there is a difference between morning and evening weight and this difference is about ONE TO TWO kgs. If you check your weight in the morning one day and in the evening on the next day you notice there is some weight gain and after seeing this you must lose your confidence. So please care about it. By this method, you will definitely do weight loss by following easy weight loss tips.


5. CUT DOWN YOUR SUGAR...

 weight loss by following easy weight loss tips
say no to sugar

If you want to reduce your weight then you must completely cut your simple sugar from your diet and replace it with artificial sugar-free tablets or stevia-like products friends.

I assure you, these are totally safe products so please use them without any tension. Important point is that without avoiding readymade sugar nobody can lose weight effectively. Sugar has neat calories without having any nutritional value. So if you make weight loss guaranteed without exercise then avoiding sugar is the key role.


6. LIMIT YOUR SALT INTAKE…

 

 weight loss by following easy weight loss tips
PINK SALT 

you can replace it with pink salt and also use pink salt carefully because every salt has a water holding capacity. Actually salt has an electrolyte called sodium and sodium is very important for our body and has a lot of functions in our body.

So use it in the daily recommended dosage not more than 2gm a day. If you use more than recommended dosage then due to its water holding capacity your weight increases at high speed. So use the salt carefully if you make weight loss guaranteed without exercise.

Friends, you should limit your salt intake because more salt means more water in your body. And you put on extra water weight if you are consuming more salt.


7. STOP YOUR ALCOHOL INTAKE…

 weight loss by following easy weight loss tips
SAY NO TO ALCOHOL
Alcohol one peg small 30 to 60 ml gives you 100 to 150 calories per shot and has no nutritional value in the Weight loss journey.

Alcohol is the big hurdle so please completely stop it if you make weight loss guaranteed without exercise. It is of the utmost importance to avoid alcoholic beverages.


8. GET MOTIVATED DOSE DAILY…

You should watch weight loss videos daily to get a motivational dose. It is very necessary because without motivation you are no longer stuck to your weight reduction program so it is the most important thing.


9. EAT MORE FIBER DAILY…

You must eat raw vegetables and fruits except for mango, banana and potato, sweet potato in the form of salad daily two times.

One in the morning before your first meal and the second in the evening before your second main meal. you must eat one kg of raw vegetables like cucumber, radish, carrots, cabbage, etc in the form of salad. You can also use flax seeds because they have a good quantity of fiber as well as omega 3 fatty acids. The amount of flax seeds does not exceed 10 gm daily.

Fiber makes your gut healthy and relieves constipation because some people have constipation-like problems while following a weight loss program. I guaranteed you will surely do weight loss by following easy weight loss tips.


10. FOLLOW INTERMITTENT FASTING…

You must follow an intermittent fasting schedule and eat 8 to 16 hours window. For example, you must take your first meal at 10 or 11 am and the next main meal in the evening after eight hours later 6 or 7 pm and maintain eight hours eating window.

You must take only two main meals, one in the morning and the next in the evening, and in between this you can take one to two cups of tea absolutely sugar-free with low-fat milk. This plan definitely makes weight loss guaranteed without exercise.


11. AVOID DAIRY PRODUCTS…

You must avoid dairy products like full-fat milk, curd, clarified butter(desi ghee), etc. It is because you know dairy products have more fat content

 

 weight loss by following easy weight loss tips
AVOID DAIRY

and fats are very high caloric value. Fats have almost more than double calories than proteins and carbs. So if you make weight loss guaranteed without exercise then you have to avoid dairy products.

 

Without avoiding dairy products it is almost impossible to make a calorie deficit diet plan. If you want to use dairy products then you can use double-toned milk in low quantity. This is also a very important step you will have to take if you want to do weight loss.


12. SLEEP MAXIMUM…

You must maintain the sleep pattern you try to sleep more and more for approximately 9 to 11 hours a day to make weight loss guaranteed without exercise.

In this way, you are controlling your food cravings effectively, and believe this I personally applied this method and achieved great results, because it is not possible to combat your food cravings without sleeping.


13. AVOID WHITE …

You make weight loss guaranteed without exercise by using this most important tip. I mean white flour, white sugar, white salt, white maida(refined wheat flour), etc. Because they have a very high quantity of carbohydrates and it is not possible to reduce weight by eating more carbs.


14. VERY LOW CARB …

If you want to reduce your weight quickly. Then for example 8 to 10 kg in a month then you must restrict your carbohydrate intake to less than 50 grams a day. And I personally reduce my weight by consuming less than 50 grams of carbohydrates per day. By doing this I ensure you will do weight loss by following easy weight loss tips. All this happens without doing any exercise.

This procedure is done in a very popular diet known as KETOGENIC DIET, I will also describe the positive and negative effects of this diet.

 

15. PLENTY OF WATER…

You should drink at least 2 to 3 liter of water daily. This is a must step if you want to get the best desired results.

 weight loss by following easy weight loss tips
water must

The importance of water is very high, it flushes out all the toxins from your body through urine and sweating, also maintains hydration properly in your body.

IS THE ONLY FAT CULPRIT FOR OBESITY?

Absolutely not it is not true, carbohydrates are the most responsible for gaining weight.

if you want to reduce weight quickly then you must cut down carbohydrates from your diet, it will definitely give you the best desired results.


EASIER FOR NON-VEGANS…

It is easier for nonvegetarian people because nonveg foods like meat, chicken, and fish, etc have more content of proteins and negligible carbohydrates. So it is very easy for nonvegans and vegetarian sources of food everything has more proportions of carbohydrates so more difficult for vegans.


MUST ADD SUPPLEMENTS…

When you are following a weight reduction schedule then you must take one capsule of good multivitamin one tablet of good calcium and one tablet of omega 3 fatty acid.

It is essential for vegans because their low-carb diet is deficient in calcium, vitamins, and minerals esp omega 3 so please be careful.

NOTHING BETTER THAN WHEY PROTEIN…

It is for vegetarian people especially because you have to consume 100 to 150 grams of protein daily and it is only possible only by consuming good quality of isolate whey protein.

Because when you try to consume protein by vegetarian diet source. Then you consume more carbs along with proteins because each and every vegetarian diet has much quantity of carbohydrates along with proteins. Here I tell you about the best whey protein isolates that I had used personally in my weight loss journey. Please use the best whey protein isolate to make weight loss guaranteed without exercise.

GOLD STANDARD WHEY PROTEIN ISOLATE BY OPTIMUM NUTRITION

BPI SPORTS ISO HD WHEY PROTEIN ISOLATE

EASIER FOR THE PEOPLE WHO EXERCISE DAILY…

 

It is very easy for those people who are exercising daily especially moderate to heavy intensity exercises.

 weight loss by following easy weight loss tips
CURETOALL

Because they additionally burn 500 to 700 calories extras so they achieve the best results more early than the nonexercising category.

I reduced my weight without exercise but nowadays I am doing mild to moderate exercises to maintain my weight.

My personal diet plan …

  • First of all, in the morning I have one cup of tea absolutely sugar-free then after two hours one glass of whey protein absolutely sugar-free.
  • And after one hour approximately 12 PM afternoon one full plate of salad includes two cucumbers one tomato etc.
  • After that 100 grams of paneer(cheese) either it is malai paneer or paneer sabji or in any form either cooked or raw.
  • After that in the evening at 5 pm one cup of tea absolutely sugar and after one hour again a full plate of salad.
  • And after one hour again a glass of whey protein isolate absolutely sugar-free.
  • In this type of meal plan, your daily carbohydrate intake will be less than 70 to 80 grams per day which is very good for weight loss.
  • And your protein intake will be 80 to 100 grams because of whey protein isolate and this is ideal for any person. This diet plan is below or equals to 1500 calories and my BMR is approximately 2500 calories per day.
  • So after following this I made a caloric deficit of 1000 per day that resulted in 8000 calories per week and I reduced one kg(app 2 lb)in a week and four to five kg in a month.
  • NOTE…you can add a one-ounce quantity of dry nuts like peanuts or almonds but to a limit.

So please follow the above-mentioned guidelines to do weight loss by following easy weight loss tips without exercise and for any concerns please contact me on [email protected].In the above-mentioned article I shared my own weight loss journey that is why I write everything in a summarised manner.

In future articles, I will explain each and every aspect of weight loss in a detailed manner. if you have any query about weight reduction then mail me on above mentioned Gmail id.

Conclusion…

The main conclusion is anybody can lose weight with mild efforts and there is no need to take expensive medicines from the doctors for weight loss.No medicine in the world can reduce your weight if don’t follow a proper dietary schedule.

For weight loss, you must have to stick on the caloric deficit meal plan. In some special conditions or diseases, people can select some special kind of weight loss surgeries like BARIATRIC SURGERY, LIPOSUCTION, etc.

But actually, there is no need to do this, because surgical procedures have a lot of complications and even death may occur during surgery. So please avoid it.

{ weight loss by following easy weight loss tips}.

Weight loss by following easy weight loss tips
author

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My contact

DR. V. K. GOYAL CURETOALL HOSPITAL NEAR BUNTY HEALTH CLUB GIDDARBAHA MUKTSAR PUNJAB INDIA MOBILE NO +91 9855262699

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