Useful Tips to Reduce Weight

By: Reevas Austin

Useful Tips to Reduce Weight
It is true that once the weight is reduced and brought down to the desirable level, food intake must be slightly increased. But see that the intake is not too much. Otherwise, it will start increasing your weight once again.

Weigh Yourself Weekly
To ensure stability in the weight, make it a practice to weigh yourself once a week. It is essential that you weigh yourself in the same type of clothes each time.

Manage Your Calorie Intake
You can choose to loose weight on a diet of 600 calories a day if you are engaged in sedentary work and on 1200 calories if you are an active working woman. 

I. 600 calorie food diet (daily)

  • A) Early Morning
    One glass of warm water with 1 tsp of lemon juice.
  • B) Morning Breakfast
    Any one or two of the followings;
    1.One cup of tea or coffee with a little milk
    (use artificial sweetness instead of sugar).
    2.Any small fruit (except banana or mango).
    3.Two or three small tomatoes or cucumbers.
    4.Non-vegetarians can take an egg.
  • C) Mid-Day Meal :
    1. Two or three small tomatoes or cucumbers
    2. One small chapati.
    3. Half bowl of any calorie vegetable.
    4. Half bowl of moong soup.
    5. Non-vegetarians can take a small piece of meat (fatless) or fish.
  • D) Afternoon tea/early evening
    As per the morning breakfast.
  • E) Supper
    As per the mid-day meal, except for the fact that a small bowlful of rice or khichree can be taken instead of rice.

II. 1,200 calorie food diet (daily)

  • A) Early Morning
    One glass of warm water with 1 tsp of lemon juice.
  • B) Morning Breakfast
    Take any one or two of the following items :
    1. One cup of milk or one cup of tea or coffee with a little milk (use artificial sweetener instead of sugar).
    2. One small fruit.
    3. One Khakra or a slice of bread.
    4. One egg.
    5. Two or three small tomatoes or cucumbers.
  • C) Mid-day Meal
    1. Vegetable or non-vegetarian soup of your liking (Flour should not beUsed for preparing any soup)
    2. Four or five tomatoes or two or three cucumbers.
    3. One small bowl of vegetable.
    3. Two small chapatis or a slice of bread.
    4. One small bowl of moong or any other similar cereal.
    5. Non-vegetarians can take some meat (fatless) or a fish.
  • D) Afternoon/Early evening
    As per the morning breakfast.
  • E) Supper
    As per the mid-day meal except for the fact that one small bowl of khichree or rice can be taken as a substitute for chapattis or bread.

III. Substitute Foods that can reduce weight

  • Substitutes for 30 grams of rice
    30 gm of wheat flour
    30 gm of ragi/vari/sago
    30 gm of jowar
    30 gm of rice flakes (poha)
    30 gm of bajra
    30 gm of puffed rice (kurmura)
  • Substitutes for 30 grams red gram dal (Tuvar dal)
    30 gm of black gram dal
    30 gm of moong or moong dal
    30 gm of lentil or lentil dal
    30 gm of field bean or field bean dal
    30 gm of dry peas
  • Substitutes for one teaspoon of ghee
    One spoon of Olive Oil
    One spoon of Canola Oil
    One spoon of cream
    One spoon of Margarine
  • Substitutes for a small bread (30 gm)
    Two small khakras
    One and a half cup dhani
    Two small chapatis
    One cup of popcorn
    One small boiled potato
    One and a half spoonful of brown rice.

Finally, to maintain your weight, remember to distribute the types of food in all your four meals. Eat what you normally do but less. 

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