weight management

Weight management 

Weighting Management Nutrition Science Awarding The parameters of our body should be WHO recordings. The weight of our body should be according to the height, nor should we eat our daily eating habit healthy food.

Which types of healthy food in our daily habit?

·         List 1 : Foods to eat every day  

• Dark Leafy greens
• Nuts
• Carrot
• Green tea
• Whole grains
• Fruits

Whole grains are rich fiber and will keep you fuller longer. Nuts are a good source of protein, and fruits have antioxidants and resveratrol, know to promote longevity.  Carrots are great for eye sight, green are healthy & low calories.

·         List 2 : Foods to eat 3 times  a week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

Sardines are high in protein, and omega 3 fatty acids, which are very good for your heart or the tiny bones, contain calcium, Tofu is a low calorie protein source, and has more protein ground beef Cauliflower and broccoli are praised for their cancer fighting properties. Yogurt  is a great source of calcium.

·         List 3 : Foods to eat once a  week

• Red meat
• White starch
• Desserts

Alton brown‘s motto is , “ if you’re going to have one drink , make it count . So you should choose a dessert or drink that you really love and saver it. Be smart about your protein.

·         List 4 : Foods to never eat       

• Soda
•  Processed meals
• Canned soup
• Diet anything

           Artificial sweetener  found in diet drinks have been proved to be addictive, so you don’t want get hooked on diet drink. They also cause the body   to release more insulin, and that will lead you to storing body fat.

Overweight 

Definition of overweight  

overweight is defined as when the height of a person's weight height is high. And if the structure of the body is not in a proper shape, then it is called a overweight. The main reason for this is that in the 21st century, the physical work of the human being has reduced, today in the world of internet, everything sitting at home is getting the solution sitting at home and in the world of the run race today, the person is not paying attention to the food. The habits and routines of the people have changed a lot.

please see the weight chart

 

What is the reason for increasing weight?

• Do not eat on time

• Not eating healthy food

• Bad Habit for Junk Foods

• High Calorie Food Intake

• Lock of Exercise, Yoga

• Lock of Nutrition Foods

Do you have trouble losing weight?

Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place.The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way. Either way, there are several factors that can affect your efforts to lose weight. These include making changes to your diet, exercise, and lifestyle.

There are tools and tips that can keep you on track. In addition, you should know what not to do. Talk to a nutritionist/dietitian before you begin a new plan. They can help you customize a program and safely monitor your progress. Keep in mind, even small changes can make a big difference in your health. When it comes to weight loss, there are 3 important facts you should know in advance. The first is your weight. The second is your body mass index (BMI). Your BMI is based on your weight and height. The third fact to know for weight loss is waist circumference. Body fat often collects in your stomach area. This is more of a health risk than body fat that builds up in your thighs or buttocks. For this reason, your waist circumference is a valuable tool.

How to lose weight fast on base science base?

• First of all, correct your routine.

• Drink well water or normal water in the morning.

• Check your calories, how much extra calories are going into the body.

• Add Nutrition Diet to Flame Calories.

• Most important daily at least 30 to 45 minutes. Exercise

Weight lose diet chart below :

                                                                                        Monday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea and  Sprout / broccoli
2 to 2:30 pm  lunch	1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
5 to 5:30 pm	1 cup vegetable soup/ juice
8 to 9 pm Dinner	1 cup pumpkin + 1 chapatti + salad

                                                                                        Tuesday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea, 1 onion stuffed chapatti + 1/2 cup low fat curd
2 to 2:30 pm  lunch	1 cup moong dal/ chicken curry + 1 chapatti + salad
5 to 5:30 pm	1 cup pomegranate/coconut juice
8 to 9 pm Dinner	1 cup beans + 1 chapatti + salad

                                                                                        Wednesday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 2 besan cheela + 1/2 cup low fat curd
2 to 2:30 pm  lunch	1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
5 to 5:30 pm	1 cup tomato soup/any fruit juice
8 to 9 pm Dinner	1 cup carrot peas vegetable +1 chapatti + salad

                                                                                        Thursday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
2 to 2:30 pm  lunch	1 cup rajma curry + 1 chapatti + salad
5 to 5:30 pm	1 cup vegetable soup/any fruit juice
8 to 9 pm Dinner	1 cup parwal vegetable + 1 chapatti + salad

                                                                                        Friday  

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange
2 to 2:30 pm  lunch	1 cup white chana/ fish curry + 1 chapatti + salad
5 to 5:30 pm	1 cup low fat milk (no sugar)
8 to 9 pm Dinner	1 cup cauliflower vegetable + 1 chapatti + salad

                                                                                       Saturday   

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cup vegetable poha + 1 cup low fat curd
2 to 2:30 pm  lunch	1 cup chana dal + 1 chapatti + salad
5 to 5:30 pm	1 cup sprouts salad/water lemon
8 to 9 pm Dinner	1 cup tinda vegetable + 1 chapatti + salad

                                                                                       Sunday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cup low fat milk with oats + 3-4 strawberries
2 to 2:30 pm  lunch	1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
5 to 5:30 pm	1 cup fruit salad

Do's And Don'ts 

Don'ts

•  Don't Starve Yourself
•  Don't Drink Ton of Alcohol 
•  Don't Think Short Term
•  Don't Deprive Yourself of Indulges

Do's

•          Regularly Eat Clean, Healthy Foods
•          Drink a Ton Water
•          Create a Meal Plan for Each Week
•          Have Willpower