Perfect Diet Plan for Weight Loss without exercising

Perfect Diet Plan for Weight Loss without exercising If you are struggling against obesity and have tried out various ways to lose weight, you will perhaps know already that diet & exercises are two most vital channels that you could tap to shed your excess pounds. But, what if you are an obese professional or a stay-at-home homemaker who gets no extra time to exercise after attending to all the responsibilities? Well, worry not. You can still lose weight by emphasizing specially on the ‘diet’. Also, even if you don’t exercise, you need to stay physically active.

Lying, slouching or sitting all day long will only lessen the pace of progress towards the weight loss goals you have…

Diet Rule 1: Diet should be low in Calories

When it comes to opting for a weight loss diet, you need to bear in mind the Calorie Deficit part of it.

Yes, creating the much needed Calorie Deficit is actually the big deal. If you can achieve the calorie deficit you can lose the extra pounds. You can achieve the calorie deficit only if you the calories consumed are lesser compared to the calories burnt. So, ‘low in calories’ is the first and foremost feature of any good weight loss diet plan. You can cut down on calories in the following ways: 1

To make your diet low in calories avoid refined grains like white rice and refined flours like maida, white bread, pasta, desserts and candies, creamy salad dressings, buttery cookies, chips, added sugar, starchy veggies like potato, sweet potato, yam, butternut squash, fruits like banana, prunes, dates, currants.

2

Avoid sugary beverages like canned juices, aerated drinks etc. Those are high in sugar and steeped in empty calories. Go for zero calorie or negative calorie beverages such plain drinking water, lemon water, celery juice, beet juice, green tea, black coffee and the like.

3

Snack with low calorie snacks such as soups, fruit salads, veggie salads, roasted chickpeas, pop corns

4

Eat only home-cooked foods as foods from outside are usually high in calories and unhealthy fat.

Diet Rule 2: Diet should be high in fiber

Consuming fiber rich foods can cause you to feel less hungry. Thus, you’ll not overeat and will be able to stay within the daily calorie intake limits. Research also declares that consumption of soluble fibers can lower the hunger hormone levels in our body thereby suppressing our appetite most effectively.

Fiber rich foods also help in easy bowel movements and easy removal of toxins from the body‌that strengthens your digestion and expedites your metabolic rate. Improved digestion supports better assimilation of food nutrients and very little or no carb remains in blood to be converted to fat.

Consuming lots of whole grains, veggies, fruits, green leafy veggies can give your body the needed fiber for healthy weight management.

Diet Rule 3: Diet should be rich in Proteins

Proteins should be a vital part of an ideal weight loss diet. This particular nutrient; protein takes longer time to get digested and thus curbs your appetite significantly. When you have a lower appetite you will not feel any inclination towards high calorie foods and that, in turn will help you stick to your per day calorie limits. Also, when your body starts digesting the protein consumed, the biological thermic effect is set in motion and the result is increased calorie burning. Moreover, protein helps in building lean muscles. That minimizes the risk of muscle wasting due to rigid calorie cutting.

Furthermore, muscle building triggers fat burning through heightened metabolism. According to studies, proteins also impact certain weight regulating hormones in the body in a positive way‌that again helps in weight management Inclusion of eggs, lean meat, fishes, soya, legumes and pulses, cottage cheese etc in diet will supply your body the much needed proteins for weight loss. You can use store-bought protein powders too for making your own protein shake at home but make sure you use the powder as per recommended dosage only. Also, buy protein powder of some reputed brand and read the reviews prior to purchase.

Diet Rule 4: Diet should contain healthy fats Healthy fats support your weight loss journey by curbing your appetite and providing your body with the needed nutritional backup. Nuts like Walnuts, Peanuts, Almonds, Pistachios, Cashew nuts, Brazil Nuts, Fruits like Avocadoes and Oils like Coconut Oil are rich in healthy fats. The mono-saturated fats or unsaturated fats in these food ingredients support heart health as well as suppress appetite thereby helping you lose weight. So, consider replacing your cooking oil for Virgin Coconut Oil. Try snacking with mixed nuts or consider adding nuts to your breakfast cereal or Oats Porridge. You can also use avocado salad as in-between-meal snack

Sample Weight Loss Diet Plan

Here’s a sample weight loss diet plan for your reference. You tweak the diet plan as per your taste & preferences.

Following a healthy diet is the key to healthy weight loss. If you follow the above diet plan sincerely you can achieve your weight loss goals with ease.