Most of us experience nostalgia when we see our old pictures. But isn't it true that most of us, especially women, think that "I was so fit at the time"? We all have a little wish to get back in shape. Are men the same way? Yes! Men feel the same way. Everyone loves to be fit and healthy. This Indian weight loss diet plan for men will help you get back to your old self.
Many people believe that men have an advantage when it comes to weight loss. But is it true? It is neither entirely true nor false. Men tend to have more lean muscle tissue that burns more calories even at rest. Even after reducing the same number of calories, men lose more weight than women. However, this is a short-term effect. After all, both genders balance each other when losing weight.
Indian diet plan for weight loss for men:
Energy: Men have a higher basal metabolic rate (BMR) than women. A 1500 to 1600 calorie diet leads to the desired weight loss.Protein: A high protein diet is beneficial for men's weight loss. 70-80 grams of protein a day are enough to achieve the weight loss goal.Carbohydrates: A diet rich in complex carbohydrates and fiber supports the weight loss program. Avoid refined flour, processed foods, and junk that don't contain fiber. Consume as much vegetables and whole fruits as possible. This keeps you full for a longer period of time and helps with binge eating. List of the best complex carbohydrate foods in India.Fats: A low-fat but high-quality fat has a positive effect on weight loss. Consume omega-3-rich and MUFA-rich fats and oils. Rotate the different types of oil every few weeks to get the maximum benefit from all good oils. Olive oil, rice bran oil, peanut oil, sesame oil, rapeseed oil are some of the high quality oils that can be used every day. You can also choose the right cooking oil for you by reviewing the information for the best cooking oil for health and the best cooking oil for heart health.
Weight loss tips for men:
Set a weight loss goal:
Have a clear goal and a realistic goal that is achievable. Always remember when you think about giving up.
The body needs enough water to function properly. Just to add more variety, you may have poured water into it. Cucumbers, fruits, mint, lemons, spices are some ingredients that are a great option for infused water. Green tea, black tea, and black coffee also reduce caloric intake when consumed in reasonable amounts.
Junk food is high in empty calories, which leads to weight gain. It is always better to stack the healthy finger foods in between meals for the hunger pangs. Healthy snack options include roasted makhana, nuts and seeds, roasted chana, sprouts, salads, smoothies, etc.
Some people tend to forget what they had and how much they had. It is therefore advisable to list the foods and their quantities as soon as you consume them. This helps to find out where you are wrong in your diet and where you need improvements. Check out these top 5 fitness apps that can help you with that.
With a very busy schedule, people skip food to save time. But this skipped food is to blame for the extra calorie intake in the next instant meal. Indirect consumption of the required amount of food indirectly helps in weight loss.
Don't shop if you're hungry:
When we are hungry we only notice food on the store shelves. We tend to buy junk and more than the required amount of food. It is therefore advisable to go shopping after eating.
It is always better to learn and cook yourself. This gives you an idea of what ingredients to use and how much to use. You can modify the dish according to your taste and taste. In our recipe section you will find some really simple and easy to start with.
Men have an advantage over muscles that can do cardio and strength training equally. More muscle mass means more metabolic rate in the body. This helps you lose weight quickly. The only key is to focus on the whole body and not just the arms, abs or legs. Exercise at least 30-45 minutes daily to achieve the desired effect. With these few other lifestyle modifications, you can stay as active
Park the car a few blocks from the work place. Take stairs whenever possible. Do desk exercises once or twice a day. Record outdoor activities such as swimming or cycling or play outdoor games on days off. Combine your workout with yoga for better mental health and physical health.
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Minimize mealtime meetings:
Avoid working meetings at the dining tables. Schedule meetings shortly after meals so you can eat less junk food.
The culture of meeting up with drinks is increasing. Excess alcohol can lead to excessive weight gain and disrupt a person's lipid profile. Avoid such situations as much as possible.
Don't compromise on sleeping:
The body needs at least 6 to 8 hours of healthy sleep to function efficiently. Lack of sleep increases the cortisol hormone in the body, which indirectly hinders weight loss. Try relaxation techniques such as mediation, yoga, or a hobby that helps you relax your mind. Benefits of a good night's sleep while losing weight.
Indian Weight Loss Diet Plan Sample for Men:
Here is a sample diagram of the Indian weight loss diet plan for men.
Early morning:1 glass green juice (palac + mint + dudhi + ginger) OR
a glass of warm water with lemon OR
Eggnog (if you like strength training)Breakfast:1 cup Poha / Upma + ½ cup sprouts / 2 boiled egg whites
1 glass of smoothie (1 tablespoon of oats + 4 – 6 almonds / walnuts + 1 fruit + 1 cup of milk / curd cheese + 1 teaspoon of chia seeds)Morning:1 tablespoon of sattu in 1 glass of buttermilk
½ cup of nuts (2 – 3 walnuts, 2 – 3 almonds, 1 dry date, 1 teaspoon of pumpkin seeds)
½ cup of roasted chanaHaving lunch:1 cup of green salad +
2 chapatis or 1 cup of brown rice +
1 cup of vegetables +
1 cup of curd cheese or dal 100 g of chicken or fishAfternoon:1 cup of green tea OR regular tea with ginger or buttermilkSnacks:1 fruit (melons and citrus fruits support weight loss)Dinner:1 cup of vegetable soup +
2 small millet Roti +
1 cup of green vegetables +
1 cup of Dal / Kadhi / egg curry
A little motivation for weight loss and proper guidance will bring you to your target weight and health. A feasible change in diet will help you stick to your healthy diet over a longer period of time. Don't lose hope and enjoy the process of being healthy.