If you find yourself getting increasingly frustrated with your physical and mental health, don't make it worse for yourself by beating yourself up too much. It is a futile endeavor and a colossal waste of time, that you could spend improving your plight.
You've probably made inconsistent attempts in the past at bettering yourself in the gym, but didn't have the zeal to see it through.
Not being able to stick to an exercise routine and stick it out can further affect your motivation to improve yourself. Couple this inconsistency with atrocious food habits, and you have a cycle of endless self-loathing. After all, your self-image is, to an extent, dependent on your physical appearance.
If you've found this article, it probably means you are willing to give this another shot. However, you ought to realize that losing weight depends on your diet, which is why we recommend a diet chart for weight loss.
While there are many ways to lose weight, most of them are quick fixes and will end up leaving you hungry. You would be much better off with a well-outlined workout routine and a diet chart for weight loss, than quick weight loss tips.
How do you start losing weight?
Losing weight requires an overhaul in your diet and your physical activity. In other words, you ought to follow a practical workout routine and a diet chart to match that.
Should you go on a diet or not?
Calling it a diet chart or a diet plan can bring down your morale right off the bat because it is likely to remind you that you are on a diet and have to cut down on certain foods.
An excellent way to start your diet is first to call it a healthy eating pattern instead of a diet chart. You ought to have a healthy eating pattern that you can sustain.
In other words, you ought to design a diet chart or plan that does not make you obsess over your calorie count every day. Such a diet plan will not work for you in the long run.
What constitutes a good diet chart?
The apparent answer to losing weight is eating right. However, this is easier said than done, especially in India. Indians are used to high carbs, high-calorie foods that have sugar in abundance. Completely cutting out carbs and sugars from your diet may not do you much good.
Carbs are known to be the body's primary source of energy and should ideally make up half of your daily calorie requirement. However, it's essential to select the right type of carbs.
Simple carbs contain too much sugar. Examples of simple carbs are bread, biscuits, and white rice. Complex carbs, on the other hand, are high in fiber and packed with essential nutrients.
Complex carbs take time to adjust and leave you feeling full for longer, which makes them the best option for weight control. Brown rice, millets such as ragi, and oats are all excellent examples of complex carbohydrates.
Unfortunately, Indians generally fail to meet their daily protein requirements. Proteins are critical in helping the body build and repair tissues, muscles, cartilage, and skin.
A high protein diet helps you build muscles and burn calories, which makes it instrumental in the process of weight loss.
Approximately 30% of your diet should contain protein. Protein is found in lentils, cottage cheese, chana, moong dal, milk, kidney beans, eggs, meat, sprouts, and seafood. Consuming the right amount of protein with each meal is crucial in maintaining your diet and keeping your health in check.
Despite having gained a bad reputation, fats are an integral part of the diet chart. Fats are responsible for synthesizing hormones, storing vitamins, and providing energy.
According to experts, 20% of your diet should comprise of healthy fats such as polyunsaturated, monounsaturated, and Omega-3 fatty acids.
This can be done by using different oils for different meals. You can use olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil. You can also use butter and ghee to get your dose of fats, but they need to be regulated. Your diet chart should not include any trans-fats, that are typically found in foods like fried snacks.
Vitamins and minerals
Your body requires a variety of vitamins and minerals as they support metabolism, nerve and muscle function, bone maintenance, and cell production. The essential vitamins and minerals are Vitamin A, E, B12, D, calcium, and iron.
Plants, meat, and fish are abundant in Vitamins and minerals, but they can also be found in nuts, oilseeds, fruits, and green leafy vegetables.
Consuming 100 grams of fruits and 100 grams of greens every day is a vital part of your diet chart.
Good food habits
An optimal diet chart alone will not get the job done. Given how most people have terrible food habits, it is vitally important to incorporate healthy food habits into your daily schedule to maximize the value of the diet chart.
More light meals
Eating five or six small meals that include snacks is better than consuming three large meals during the day. Having frequent small meals reduces acidity and keeps hunger at bay.
Drink more water
There's an excellent chance you aren't drinking as much water during the day as you should. Water has zero calories and temporarily reduces acidity.
Consistent implementation of a good diet and food habits can do you wonders.