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Are you looking for the best Diet Plan to lose weight? Have you been searching for the ideal online weight loss program that will work for you? This article has everything you need to get started on your journey to weight loss.
It helps to first understand what is leading to the increasing problem of weight gain in India. We have more people who are overweight and obese then ever before. There are 5 factors causing this and you may relate to some of them in your life.
Unlike our grandparents who bought food for a few days at a time, we are easily able to buy and stock up on a lot of food at home.
This means we are always just a few steps away from food at any time and most of it is unhealthy.
Right now, you might have biscuits, chips, ice cream and chocolates in your pantry. And nothing stops you from eating it. Which is why we end up eating a lot more during the day.
Not only do we have easy access to food at home, any food we desire is a few clicks away. Whether it is breakfast, lunch, dinner, chai or a snack. Everything can be ordered online and will be at your doorstep within 30 mins. And you can do this any time of the day, even at midnight. Restaurant food is always more oily, creamy, sugary and salty than home-made food. As a result, our daily calorie intake has gone up by a lot within a few years.
We are spoiled for choice when it comes to entertainment.
We’re spending more time sitting in front of screens while bingeing on snacks.
This is a powerful combination and a big factor behind weight gain.
If you’re not sleeping, you’re mostly sitting. At home, at work, in your car or while eating & watching TV. As a result, the amount of exercise we get in a day is far less than it used to be.
With so many platforms trying to get your attention like social media and OTT platforms, sleep time has reduced drastically. Poor sleep has a direct effect on weight as it leads to increased food cravings.
Even though life is more convenient in many ways than it was for our parents, we seem more stressed than ever. It could be about finances, work, relationships, family or something else.
Stress levels are high and as a result stress-eating is a real problem.
As a result of all of these 5 factors, more and more people are gaining weight each year and becoming overweight or obese. This is a big reason for the increasing number of people with problems like diabetes, hypertension, thyroid, PCOS and joint issues.
Achieving a healthy weight through a scientific weight loss plan will help you take control and avoid such problems. Regular exercise and good sleep habits will also help you with this. Combining these 3 areas will give you a healthy lifestyle.
A healthy lifestyle is one that combines a balanced diet, regular exercise and good sleep habits.
This will help you with weight loss and weight maintenance.
We have provided below a 7-day diet plan that will help you with weight loss. Please note that you should not expect anything drastic in 7 days. The idea of the 7-day diet plan is to give you an idea of what a week’s diet looks like if you want weight loss. The idea is to follow this as best as you can consistently. The 7 day diet plan is not a very high protein diet for weight loss nor a very low carbohydrate plan for weight loss which can be quite drastic. Instead, it focusses on taking a more balanced approach and is a diet plan for weight loss that you can sustain for a longer term. Later in this article, we highlight how much weight loss you can expect with a diet plan like this.
Below is an easy to follow weight loss diet chart that can be followed for a week (7 days). The portions are based on someone in the weight range of 65-75 kgs and should be used as a guide.
While we have provided a weight loss diet plan below, please use this as a guide only. There is no single ideal diet chart as a one-size-fits-all answer approach will not work when it comes to a weight loss diet plan. One’s nutritional requirements will vary based on a number of factors, including gender, height, weight, meal preferences, any medical conditions, allergies etc. These are the factors we typically consider in the Daily9 coaching programme.
Roasted vegetable salad
One of the biggest reasons we see people failing to lose weight is that they lose patience. And that is usually because they start with wanting it to happen quickly. And when it doesn’t, they stop.
The body is complex and will not lose weight and fat because you want it to. And even then it will not do it at the speed you want it to.
You may have no problem losing 1-2kgs per week for the first couple weeks of your plan. But then the next week you may lose no weight at all. The week after that, you may only lose 500grams. Or maybe you even gain 500grams.
At this point of slowed/no progress, it feels like you’ve failed. We see so many people give up because they’re not seeing the progress they expected.
But let’s reframe this – instead of 2kgs per week, let’s look at 2kgs per month. This is closer to what you can expect in reality with a scientific and sustainable weight loss plan.
On average, you can expect to lose 500-750 grams a week
That may sound like very little weight loss to you. That means losing just 500 grams every week, and we always want results much faster than that.
But if you zoom out and look at it over a year, just 2 kgs per month would mean that by the end of 12 months you would drop nearly 25 kgs. For most people, that’s more than what they need to lose. And in the grand scheme of things, a year is not very long at all.
Think back to a year ago. If you had started this approach back then, you may have hit your weight goal by now.
Can you approach weight loss with more urgency? Yes. Most do.
You can think that you’ll somehow lose a lot of weight very quickly and then somehow maintain that. But it’s never as simple as that.
It’s also not how the body works.
Instead, set yourself on a sustainable path and stick to it.
If you’re reading this, we know that weight loss is a high priority for you. We also know that there are many programmes out there offering you quick weight loss. Sadly, in almost all those cases, the weight that you lose comes right back. This is disappointing and frustrating. We want to help you break this cycle.
At Daily9 our focus is helping you achieve weight loss in a way that lasts. Without doing anything extreme and by sticking to the Indian way of eating. You will see that in the 7 day diet plan for weight loss that we have provided above, we have provided a mix of Indian and multi-cuisine options, including possibilities of eating out occasionally. This is a more practical approach because many of us do eat out or order in. In our programme we recognise this fact, and so aim to help you make better choices while also enjoying it. This makes Daily9 easy to follow in the long run and helps you with both weight loss and weight maintenance.
We’ve worked with thousands of Indian men and women and understand the unique challenges they face when trying to lose weight or find a weight loss diet plan. You can see some of our success stories. The Daily9 system is proven to work with weight loss and also many health conditions that Indian men and women face like digestive issues, diabetes, PCOS, thyroid, fatty liver and joint problems from excess weight.
Most importantly, the Daily9 weight loss diet plan is practical and suits an Indian family environment.
If you’re looking for a scientific and practical approach to weight loss, take a look at theDaily9 coaching programme. It’s the only programme that helps with weight loss and weight maintenance.
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