Lose Weight

There are so many articles that told you the ways of weight loss but did not tell you how to maintain the diet plan. So you may know which foods you take but did not know when and how. And that’s important to know the time and the amount. You can easily make your own diet plan. It’s all about calories.

Which amount of calories should take?

If your BMI is around 25-30 then you are overweight and if it is more than 30 you are an obese person. That means you have extra 20-25% fat than your actual weight. So you just burn 500-700 calories in a day from your actual calories needed. Suppose your height is 5feet and your weight is 70 kg but your perfect weight might be 54-60kg so you have an extra 10 kg and your required calorie is 3400-4000 but if you take only 3000-3500 calories in a day and do some exercise, you can easily burn your extra fat.

So in this article we will discuss a full day routine which you may follow to lose weight:


After waking up, drink a glass of warm water with honey or lemon. Then go for a morning walk for a minimum 30 minutes. Jogging burns your calories in a very easy way and you can also stay fit and healthy.


After walking you take a healthy and such heavy breakfast. Don’t skip your breakfast. For breakfast, you can take whole-grain protein such as brown bread without butter, a cup of green tea, or black coffee with some digested biscuit, oats, beans, or egg (white part). Black coffee gives you a full of energy and green tea helps you to cut metabolism.


At this time you can take some dry fruits with green tea.


 Drink 1 glass of water 30 minutes before taking lunch, because it fills your stomach and controls your hunger so you take small portions of food. At lunch, you can eat 1 cup of rice (better if you take brown rice), any kind of vegetables which have low calories, small fish, beans and salad. Avoid meat, especially red meat. After lunch, you must take curd with cucumber. Because it is full of protein and has very few calories.


In the afternoon you can take dry fruits, any kind of fruits which have low calories and green tea or black coffee. Fruits are full of nutrients; they give you energy without bulking fat.


You can do some exercises at this time. You can go to the gym or do some yoga at your home. Put some weights. If you are a man you can do some chest exercises such as incline bench press, push-ups, cable crossover, etc, and if you are a woman you can do push-ups, squats, pull-ups, planks, and lunges, etc.  You can also do skipping, dancing, etc.


In dinner you can eat roti, vegetables, meat and curd. Do not skip your dinner. And also do not take a heavy dinner.

Some tips:

  • Drink 3-4lt water in a day. Instead of drinking any juice, drink water because it has no calories.
  • Avoid junk foods because they contain oil which is the cause of heart diseases.
  • Avoid smoking and alcohol.
  • Do not take any stress and sleep.
  • Don’t give up and keep your mindset on your goal.
  • Use a smaller plate and take smaller portions of food.
  • Always fill your fridge with healthy foods so after coming home from work you can only take the healthy foods.


If you maintain the diet plan properly and do the exercises in time you will surely lose weight and get a healthy and fit body. A healthy and balanced diet plan with proper exercises is the best way to lose weight. But if you want to lose weight fast, you can take weight loss pills which are the alternative medicine for weight loss. But before taking it, check all the details about the pills and get a suggestion from your doctor.