How to lose belly fat: diet plan for weight loss Are you blaming your lazy lifestyle and lack of exercise?

Planning to run or jog away from the weekend indulgence or a cheat on your diet chart to reduce weight? Or have you scheduled an hour long yoga session to work off the guilt from the unhealthy addition to the otherwise healthy Indian diet?

Well, we have a surprise for you, research is out about how exercise is not the be all and end all of the weight loss.

“Turns out, you can’t outrun a bad diet! It will exact revenge on your belly and hips eventually.”

Numerous studies on how to lose weight have now lifted the curtains on how much contribution does running on the treadmill till death has on weight loss versus diet chart to lose weight! 

Ok here’s how it works. Weight loss is believed to happen when energy spent (calorie-obsessed freaks call it burning calories) is more than the energy consumed (in the form of food, something tweaked in the Indian weight loss diet plan).

However, there are 3 components of energy expenditure

•          Basal metabolic rate (BMR)
•          Energy used for digestion of food or thermic effect of food
•          Physical activity

Research finds that BMR is responsible for 60 to 80% of energy expenditure, another 10% by digestion which leaves only 10 – 30% of energy or calorie burn by physical activity. Hence exercise which has been revered as ‘the’ solution for weight loss’, only accounts for small changes in weight.

Hey, we are not negating the effect of exercise on health. Research finds that exercise, as well as diet, helps to reduce the risk of type-2 diabetes, stroke, cardiovascular conditions, symptoms of high blood pressure and other lifestyle ailments. So keep exercising, it is not going waste.

So how to lose weight?

Adopt well-planned Indian weight loss diet breakfast recipes!

Weight Loss Tips

avoiding high-fat foods; restricting calorie intake; regularly weighting, and moderate physical activity helps weight loss and eventually weight management too. So have you been doing all this? If you aren’t and banking only on exercise then your weight loss will indeed be slow. Go get an Indian diet plan for weight loss from a Dietitian. Here’s a free consultation on how to lose weight from one of Our DietKundali Experts, all for free!

“Bottom line: Exercise or physical activity only brings about SMALL changes in weight. Do not gloss or obsess or tailor a weight loss plan solely around exercise. In fact, exercising has its own line of benefits on lifestyle conditions and hence important too! Rather get a diet chart for weight loss and stick to it”

We still recommend this Diet Plan to keep you in good health and to help you for your question i.e How To Lose Belly Fat???
. Practice this along with the expert recommended weight loss diet plan given below and you are sure to succeed!

Diet Kundali Experts recommended Indian Diet Plan for Weight Loss 

Our expert recommended Indian diet plan for weight loss is a safe and a sure way to lose weight!

Week 1 Weight Loss Diet

Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.

Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai

Pre-lunch: 1 plate of preferred salad with vinegar dressing. 

Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg sabji + 1 bowl low-fat curd

Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk

Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel

Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl Vegetable Dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk

Week 2 Weight Loss Diet

Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts

Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl Vegetable Dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice

Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.

Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.

Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.

Snack: 2 multigrain flour khakras  / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. 

Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Get FREE Weight Loss Diet Consultation Today!

Week 3 Weight Loss Diet

Early morning: 10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.

Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix

Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) sabji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl sabji + 1 bowl low-fat curd

Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg sabji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Post-dinner (if you are up late): 1 glass of whey protein shake

Week 4 Weight Loss Diet

Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.

Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar.
Read more DietKundali's vegetarians Breakfast Recipes according to the diet plan.

Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice

Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg sabji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg sabji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.

Post-dinner (if you are up late): 1 glass warm milk.

Weight loss tips while following the diet chart by Diet Kundali for better results:

1.    Super foods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fiber-rich foods. Consume them in measured amounts every day and see your weight vanishing. 

2.    Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first.
    
     

Drinking water Benefits
When & How much water should I drink???
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3.    Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch

4.    Ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal preparation.

5.    Whey protein shake helps in meeting your protein recommendations. Read why we choose whey protein as a snack in detail here.

6.    1 day of the week can be designated as a cheat day. It will help you get back on your Indian diet chart for weight loss!

7.    On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.

8.    Never at any point during the diet, starve yourself.

9.    Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested to lose weight.

Followed the weight loss tips and diet chart strictly but still not losing weight? You need to understand why your weight loss gets resistant!

These 5 Demons are keeping you Fat Despite all Weight Loss Efforts!

We debunked the most common couch-potato-no-exercise-hence-obese myth right there! So what are these 5 and how to lose weight by fighting against them? Have a look at this video for clarity.

1.    Hormones: First on weight loss and weight gain list

Remember when you are hungry but actually angry? There is a term for that called hungry! The anger is an emotional or mood specific response to hunger, something controlled by hormones. So when hunger can make you angry, imagine what would be actually transpiring inside. Any Indian weight loss diet plan cashes in on this and makes you eat often to prevent hormone and enzyme spikes.

It is proven that hormones can either make you fat or even result in weight loss. Ever heard of leptin, ghrelin, a stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern, and places! Sounds freaky, doesn’t it? Well, the good part about it is, you could influence some of them (for example insulin, stress hormones etc.) with a good diet chart.

2. Vitamins and minerals in the diet: Miss them and you miss weight loss goals

So you thought that burger hurts your waistline by only helping you pile on the calories? Well, think again! Studies are abounding that find nutrients such as vitamin D, calcium, B-complex vitamins can influence your weighing scale readings. Time to look at food in a more wholesome manner (like a healthy Indian diet) than just calories, cheese, butter, oil, fat etc!

3. Toxins in your belly giving your weight loss a toss

What are toxins? Everything around us; be it the pollution, smoke, food colors, food additives, plastics etc are all toxins and one of the obesity causes. Research finds that excess exposure to toxins make our body store it in small fat pockets. Yes, that is fat and toxins being stored in the body.

4. Sleepless and weight loss less!

If you sleep less then your body tries to cope up with the related exhaustion in multiple ways. By increasing secretion of stress hormones, making you susceptible to infections among other things. The result, weight gain.

5. The big baddie in the weight loss world; stress

Stress is like this enemy which weakens your body from all angles. Not only does it release hormones which result in fat storing but you tend to reach out to sugar and salt laden foods to comfort yourself. So even if you’re on any Indian diet plan to lose weight, lack of sleep can still keep you fat.