Weight loss tips

Todays Common Story of weight loss-

I come from background of village family where there was more use of sugar for family of 4 members. We used to consume almost 4 to 5 kgs of sugar every month, although we used to burn most of it during early teens and mind twenties. There is no wonder we never our overweight as our physical activities outrun calories consumption. Junk food was out of budget as our pocket money itself was almost negligible.

Things started changing when we arrived in a metro for Jobs. Now we were spending more time in office and very less on grounds. We started eating more outside food including preserved ready to eat or 2 min foods. We added cold Drinks as a matter of lifestyle. Sweets in the form of drinks, cakes, ice creams and mithais became integral part of our food and parties which started to happen more often. As a result, things changed, we became underweight to overweight in few years. Now I want to reduce weight. I understand cutting sugar, oil can help but my taste buds betray my mind. What do I do to lose weight fast?

If when you read above story and found similarity in your life and want to reduce weight fast we are going to share few simple steps where you can go from sugary to less sugar and then sugar less and from Oily to less oil to oil less.

How to break big task into small one to reduce weight

There are four ways to cut calories in your diet for achieving effective weight loss.

1. Increase Protein
2. Reduce Sugar
3. Reduce Oil
4. Reduce Carbs

1.        Increase Protein in your Diet:

•     Want to reduce weight? then start with adding sugar free protein powder in the diet.
•     Adding protein in the diet reduces craving for junk food between meal hours.
•     We recommend to choose sugar free and cholesterol free protein powder preferably from plant sources.
•     You can talk to us in our knowledge center page of your Diet Kundali app to know our recommendations on Protein Powder

2.        Reduce Sugar :

Follow this simple step to apportion your sugar consumption if you want to reduce weight

• Many people find it difficult sugar from their drinks. They consider sugar as integral part of their tea and coffee. So here is your 5 day plan should you wish to implement for going sugary to sugar less in your beverages.
• Day 1 - While preparing tea/coffee don’t add sugar. Just top up half the sugar in your cup you used to take early. Stir gently. Make sure that the entire sugar doesn’t get dissolved. This will reduce sugar by 50% from your daily use.
• Day 2 - While preparing tea/coffee don’t add sugar. Reduce the size of your teaspoon to lowest available and only one 1 spoon. Stir gently.
• Day 3 –   Add half spoon sugar but don’t stir at all.  You will feel little awkward to take sips but the last two sips would taste sweet as a result of settled sugar. At the end there will be sugar left out in the cup and your last sip will be as sweet as regular sip. This will reduce sugar by almost 70%.
• Day 4 – Don’t add sugar to your tea at all. Add little more skimmed milk to reduce bitterness of your tea.
• Day 5 – Congratulation you have reduced simple sugar from your diet and continue to enjoy sugar less beverages.

ü  If you feel craving for sugar you may implement Day 3 if required or else continue to go Sugar less.

3.        Reduce Oil:

Follow this simple step to apportion your oil consumption if you want to reduce weight

• Oil is consumed indirectly with mostly in fried food and in lower quantities with curries or dals. If you consume 5 liters per month of oil don’t buy a 5 liter oil can. Buy 4 liters of oil in a 0.5 liter pack or 1 liter pack instead.
• If you manage to budget your oil consumption and reduce oil by 1 liter per month in a family of 4 considering their equal oil consumption, you can reduce 75 kCal from their diet without any additional exercise.
• Use 0.5 liters pack oil per week in your food preparation. If this pack ends then set a target of no more oil. This way you wil be able to manage oil consumption.
• Consider oil for greasing of your spices. You can have curry prepared in 2 tea spoons of oil too. Give it a try. Then gradually reduce it to one and then zero
• If you think mustard seeds, garlic and onion cannot be fried without oil, think again. Roast mustard seeds and cumin seeds on a non-stick tawa or pan. Prepare a paste with ginger, garlic, onion, mint leaves or coriander paste. Soute this paste in the pan after mustard. There is no change in the taste of the curry that you prepare.

4.        Reduce Cereals:

Follow this simple step to apportion your cereals size if you want to reduce weight.

• If your Family is consuming 10 kg rice and your portion is big one you need to reduce your portion of rice by reducing the serving size first.
• If you buy less, then you eat less. Instead of buying 10 kg rice, buy 8 kg Rice. 
• Divide monthly cereals into 4 parts. Buy or pack them in packs of 2 kgs one for one week. Budget and prepare your cereals as per the specific portion so that 2 kg rice will last entire week. You can either eat in equal proportion through out the week or vary. This is how you control calories on monthly level.
• While eating take in small serving size and try to eat more pulses, vegetables along with your rice or roti.
• So when you reduce cereals your dietary fiber will reduce, this can be compensated by increasing vegetables in your diet.

Diet Kundali provides customised diet plans to redesign your diet using our free of charge android app. For more information please downloas the app and contact us.