Weight loss is one of the biggest problems nowadays, in men and in women too. For men, it is easy to manage their weight by workout, but for women, it is difficult to control their overweight, because they have to manage all the household works, and some of the women are working women so they to manage their home with their work too. So they don’t have enough time for the gym. And another reason is they cook a meal for other members so, they can’t focus on their own they eat whatever her family eats. But if women want to control weight it is important to follow a proper diet and some normal cardio activities. So we try our best to help all those women who want to lose their weight, we provide them a whole day diet plan and some tips regarding their weight loss plan.
So let’s start, with the following points.
1. CALCULATE YOUR BMR(BASAL METABOLIC RATE).
Go to google and search for BMR calculator.
First and the most important part of your weight loss plan is to calculate your BMR, BASAL METABOLIC RATE. While calculating BMR it asks your Height, weight, and age.
It helps you to calculate the energy or calories which you expend each day in your daily life to maintain your weight. Or you can call it maintenance calories. If you consume calories above your maintenance calories it makes your weight gain and if you consume calories less then your maintenance calories it makes your weight loss.
2. CALCULATE CALORIES A NORMAL PERSON CAN BURN IN AN HOUR.
Just a normal person who can’t do workout can burn 55 calories per hour.
So 55×24= 1320calories, (24 hours in a day) or if a person more muscle mass in her body or she workout, then it is possible to burn 85 calories per hour. But a normal person can burn 55 calories per hour.
3. So for example, if your BMR is 1500 and you burn only 1320 calories in a day,
( so 1500-1320=180 it is the difference, which means you are in 180 plus calories.)
So if you burn excess 600 calories in a day, so 600-180=420 calories extra you burn in a day.
So 420x7days=2100 calories, so you will burn 2100 calories in 7 days. Which makes your weight loss because you are burning an extra 420 calories in a day.
So this is the process of how you lose weight, you have to gain proper knowledge about your BMR, HOW MUCH CALORIES YOU NEED TO BURN, HOW TO MUCH CALORIES YOU NEED IN YOUR DIET.
HOW TO BURN CALORIES
Perform normal cardio activities like, running, walking, jumping, or playing sports like badminton. Or any other activities which involve your body movement and make you fatigue. These types of activities help you to burn your calories.
Make sure if you are vegetarian so have low iron in your body, less protein in your and if you are anemic or low iron in your body then your B-12 will be low means you have less energetic because in vegetarian there are limited options. So don’t ignore your diet follow it properly.
70-100 GRAMS OF PROTEIN IN A DAY
2 FULL WHEAT BREAD(ROTI) 60-90 CALORIES
1 CUP OF LENTILS(DAAL),BEANS 200 CALORIES
1 CUP OF GREEN TEA+LEAMON 0 CALORIES, IT WORKS AS A ANTIOXIDANT.
MEAL -1 AFTER 2 HOUR
TAKE FRUITS (CHOOSE ANY 1 DEPENDS UPON YOU)
1 BANANA =121 CALORIES
1 APPLE =84 CALORIES OR
1 ORANGE =84 CALORIES
MAKE A FRUIT MIX MATCH (CHOOSE ACCORDING TO YOU)
TAKE A TYPES OF FRUITS LIKE HALF BANANA, STRAWBERRY, BERRIES +WATER+2 ALMONDS.
1 CUP SPINACH =27 CALORIES RICH IN IRON.
SALAD= SPINACH, CARROTS, BROCALLI, etc.
Veg Protein shake,
White rice 60 grams,
1 cup LENTILS, BEANS, KIDNEY BEANS.
LAST LINE: So ladies here is the weight loss diet plan for you 100% vegetarian which helps you to lose your weight naturally, try to do some cardio activity. Try to consume 70-100 grams of protein in an av day, because it’s very important, and drink much water it is important to be hydrated.