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Introduction

Being fit and healthy in these busy schedules has been a matter of concern for the majority of individuals. People want to get into their desired body shapes without having to burn a hole in their pockets. 


A healthy body keeps your mind and body synchronized elevating your overall performance but it is quite evident that losing fat is not an easy task. For most people, putting on weight is easy, but losing excess weight can be quite a struggle. 


However, even the smallest weight loss tricks or changes in food habits can make a huge difference as far as dietary or weight loss plans are concerned. 


How can you lose weight?

There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. So don’t remain hungry because staying hungry doesn’t help in weight loss.


Tips that can help in weight loss

Following are some tips provided by Dietitian in Civil Lines Agra that can help you :

- Ensure a well-planned diet:
One has to make sure that the diet is well planned in advance and all ingredients are available at hand to ensure that the body gets the recommended food, on time, and in the right quantity.


- Take supplements:
A vegetarian diet can sometimes lack vitamin B12 and to fortify the need for vitamin B12, one can take supplements along with the diet plan.


- Don't skip breakfast
Skipping breakfast won't help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

- Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate.


- Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fiber – 3 essential ingredients for successful weight loss.


- Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.


- Eat high-fibre foods

Foods containing lots of fiber can help keep you to feel full, which is perfect for losing weight.


- Use a smaller plate

Using smaller plates can help you eat smaller portions. eat slowly and stop eating before you feel full.


- Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more.


Weight Loss Diet

As per Dietitian in Agra, a healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy, and spices.


Foods that can help with weight loss

1. Switch over to complex carbohydrates:
Replace starchy grains such as white pasta, rice, noodles with complex carbohydrates like buckwheat, jowar, bajra, foxtail millet (ragi or nachni), amaranth, quinoa, brown rice, red rice, etc, to have sustained release of blood sugar levels and reduce the chances of fat storage due to insulin and glucose spike which correlated with high sugar foods. 


2. More protein:
Eating more protein has been shown to increase metabolism and rev up your calorie burn, which is linked to losing fat. Taking enough protein helps you feel fuller, thereby resulting in lower consumption of carbohydrates. 

Protein sources include - eggs, chicken, fish, yogurt, dairy, paneer, etc. Vegan sources of protein are almond milk, coconut milk, mushrooms, oats, pea protein, soya, tofu, edamame, beans, etc.


3. Omega-3 fat acids:
Omega 3 fats are thermogenic in nature and increase metabolism, thereby aiding fat burning. They contain several health benefits such as improved blood circulation, lower inflammation.

Vegetarian sources of omega 3s are - fish, flaxseed, almonds, walnuts, chia seeds, etc.


4. Fiber:
Consuming 3-4 servings of low sugar fresh fruits and vegetables is one of the best ways to keep your belly fuller, healthier. Perhaps, a diet high in fiber may be the best way to lose weight. This also adds to the energy levels and facilitates fat loss.

High-fiber fruits include apple, pear, guava, papaya, orange, mosambi (sweet lime), strawberry, pomegranate, kiwi, berries, etc. Vegetable: Green leafy vegetables, salad leaves, and many other vegetables.


Conclusion

Weight control methods can be successful if lose weight dieting is maintained without compromising overall health. The physical and psychological benefits of maintaining the right weight can be observed when it is done are the right way. 

It is, however, more beneficial when you personalize the weight reduction plan based on an individual's needs and lifestyle and one can also consult a doctor online for diet plans as per their body requirements.