Choose a simple 4-week plan to lose weight

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Choose a simple 4-week plan to lose weight

Choose a simple 4-week plan to lose weight

Losing weight is no more a tough job to do. A Simple diet plan to lose weight can help you achieve a healthy body. Are you feeling anxious about your weight gain? There are free easy weight loss diet plans for you in this blog. You can choose what to eat for quick weight loss in 4 weeks.

 

Let’s see what we are going to learn.

  • Why is weight loss important?
  • Diet chart on weight loss in 4 weeks.
  • How to lose weight at home?
  • Tips to lose weight

Why is weight loss important?

Weight loss is a set of different goals for everyone. It is a continuous effort and plans to maintain that will help you to achieve desired weight loss. Losing weight may improve your lifestyle, habits, and physical appearance. It can boost you with confidence and develop a sense of psychological stability and also improve your social life. A small amount of weight loss can help you solve many health issues

  1. Preventing heart disease.
  2. Improve sugar level.
  3. Decrease risk of diabetes.
  4. Improve cholesterol.
  5. Prevent taking medication.
  6. Control blood pressure level.
  7. Reduced back pain.
  8. Improve your sleep.
  9. Make you feel energetic.
  10. Decrease stress level.

Surely losing weight can be no big deal. Everyone can lose weight but losing weight and maintaining that is important. Here you will know about an easy weight loss diet plan for the month.

Burn your calories:

It is suggested 1 to 2-pound weight loss in a week is considered to be healthy. However, it depends on your rate of metabolism and the nutrition you consume.

Week 1

Day 1

Breakfast: ½ cup oatmeal with green apple and almonds.

Lunch: For your lunch, you can have a bowl of Skimmed milk paneer, dal, and salad.

Evening: 1 cup of seasonal fruits.

Dinner: 1 bowl of dal, Lauki sabzi and 1 roti/ chapati.

 

Day 2

Breakfast: Sambar with 2 brown rice idlis.

Lunch: Curd, lentil curry, and Methi rice.

Evening: dry fruits and amla

Dinner: Sauteed vegetables with paneer, and 1 roti/ chapati.

 

Day 3

Breakfast: paneer sandwich with mint chutney.

Lunch: whole grain chapati with dal and curd.

Evening snacks: 1 cup of seasonal fruits

Dinner: a bowl of soup, or lauki sabzi

Day 4

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk.

Lunch: Palak paneer with brown rice.

Evening: An apple

Dinner: Khichdi of Dalia with a side salad.

Day 5

Breakfast: A glass of skimmed milk with peas poha.

Luch: Missi roti with low-fat paneer

Evening snacks: granola bar

Dinner: Rice and steamed vegetables.

 

Day 6

Breakfast: green smoothies/ black coffee with egg whites.

Lunch: Quinoa with a mixed green salad.

Evening snacks: 1 cup of moong beans sprouts.

Dinner: 1 cup of vegetable millet with a cup of skim milk with a pinch of turmeric before bed.

 

Day 7

Breakfast: Besan chilla with green chutney.

Lunch: Palak paneer with steamed rice.

Dinner: Missi roti with sauteed vegetables.

Week 2

 Day 1

Breakfast: ½ cup of oatmeal with seasonal fruits and flax seeds.

Lunch: whole grain roti with boiled vegetables.

Evening: An apple

Dinner: Boiled chicken breast/ egg whites.

 

Day 2

Breakfast: Dry berries smoothie with no sugar or glass of pineapple juice.

Lunch: a bowl of mixed salad, steamed rice, dal, and curd.

Evening: Dry fruits and almond

Dinner: a bowl of soup or vegetable sandwich.

 

Day 3

Breakfast: 2 moong dal creeps with a cup of green tea and dry fruits.

Lunch: roti with vegetables curry and curd.

Evening snacks: a cup of black coffee.

Dinner: You can have a bowl of dal with a side salad.

 

Day 4

Breakfast: A glass of skimmed milk with peas poha.

Lunch: Missi roti with low-fat paneer.

Evening snacks: granola bar

Dinner: Rice and steamed vegetables.

 

Day 5

Breakfast: Chana dal pancake with a cup of black coffee.

Lunch: Rava dosa with sambar.

Evening: dry fruits and amla.

Dinner: boiled eggs without yolk.

 

Day 6

 Breakfast: Brown bread toast with a glass of pineapple juice.

Lunch: Salad with rajma curry and brown rice.

Evening: 1 cup of moong bean sprouts.

Dinner: Lentil pancakes with warm milk.

 

Day 7

Breakfast: green smoothies/ black coffee with egg whites.

Lunch: Quinoa with a mixed green salad.

Evening snacks: 1 cup of moong beans sprouts.

Dinner: 1 cup of vegetable millet with a cup of skim milk with a pinch of turmeric before bed.

 

Week 3

Day 1

Breakfast: 2 moong daal with a cup of green tea and dry fruits.

Lunch: whole grain roti with a bowl of vegetables curry and curd.

Evening snacks: 1 glass of coconut water.

Dinner: Dal, sauteed veggies with brown rice.

 

Day 2

Breakfast: 2 tbsp of peanut butter with one piece of toast and a glass of pineapple juice.

Lunch: Black bean, rajma, and brown rice.

Evening: granola bar

 

Day 3

Breakfast: Egg whites with a glass of orange juice.

Lunch: quick lemon chicken with rice and 2 cups of broccoli.

Evening snacks: an apple

Dinner: 1 cup of vegetable millet or quinoa with a cup of warm milk with a pinch of turmeric before bed.

 

Day 4

Breakfast: 2 wheat and millet pancakes with 1 tbsp honey and a cup of black coffee.

Lunch: whole grain chapati with a bowl of green veggies and side salad and curd.

Evening snacks: ½ plate of watermelon

Dinner: a bowl of soup and chicken breast.

 

Day 5

Breakfast: 2 moong daal crepes with a cup of green tea and dry fruits.

Lunch: Rava dosa with sambar

Evening: an apple

Dinner: 2 tbsp of peanut butter with 1 piece of whole-grain toast and 1 large pineapple juice.

Lunch: upma with a bowl of curd and side salad.

Evening: granola bar

Dinner: lentil pancakes with tofu curry.

 

Day 7

Breakfast: scrambled eggs and 1 large grapefruit

Lunch: Rava idli with sambar and a bowl of curd

Evening: A bowl of seasonal fruits.

Dinner: tofu/ chicken curry with a side salad.

 

Week 4

Day 1

Breakfast: ½ cup of oatmeal with seasonal fruits and flax seeds.

Lunch: whole grain roti with boiled vegetables.

Evening: An apple

Dinner: Boiled chicken breast/ egg whites.

 

Day 2

Breakfast: Dry berries smoothie with no sugar or glass of pineapple juice.

Lunch: a bowl of mixed salad, steamed rice, dal, and curd.

Evening: Dry fruits and almond

Dinner: a bowl of soup or vegetable sandwich.

 

Day 3

Breakfast: 2 moong dal creeps with a cup of green tea and dry fruits.

Lunch: roti with vegetables curry and curd.

Evening snacks: a cup of black coffee.

Dinner: You can have a bowl of dal with a side salad.

 

Day 4

Breakfast: A glass of skimmed milk with peas poha.

Lunch: Missi roti with low-fat paneer.

Evening snacks: granola bar

Dinner: Rice and steamed vegetables.

 

Day 5

Breakfast: Chana dal pancake with a cup of black coffee.

Lunch: Rava dosa with sambar.

Evening: dry fruits and amla.

Dinner: boiled eggs without yolk.

 

Day 6

 Breakfast: Brown bread toast with a glass of pineapple juice.

Lunch: Salad with rajma curry and brown rice.

Evening: 1 cup of moong bean sprouts.

Dinner: Lentil pancakes with warm milk.

 

Day 7

Breakfast: green smoothies/ black coffee with egg whites.

Lunch: Quinoa with a mixed green salad.

Evening snacks: 1 cup of moong beans sprouts.

Dinner: 1 cup of vegetable millet with a cup of skim milk with a pinch of turmeric before bed.

 

So, now you can start planning your day with this easy weight loss diet plan.

Tips to lose weight at home

  1. Say no to refined carbs
  2. Eat protein, fats and plan a diet
  3. Move your body a bit
  4. Drink 8 ounces of water.
  5. Avoid sugar and sugary food.
  6. Switch to black coffee.
  7. Eat slowly and in a portion.
  8. Get more sleep.
  9. Add green leafy vegetables
  10. Stop eating while you are stressed.
  11. Stick to your diet plan 
  12. Book a personal trainer and dietician

 

Frequently asked questions

  1. Can you lose 10 pounds in 3 days?

Yes, you can lose 10 pounds in 3 days but it is not good for your health. It is said to be a military diet. Losing weight is easy with a military diet. There are various diet plans on this but take your time for effective and healthy weight loss.

 

  1. How can I lose my belly fat overnight?

To lose belly fat overnight there are simple tricks.

  • Cut down sugar
  • Include protein in your diet plan
  • Eat fiber and leafy vegetables
  • Chicken breast and nuts are your friends
  • Eat fruit and vegetable soup.
  • A 30 minutes workout is important for your body to lose weight.
  • Oats, Dalia, and yogurt must be on your bucket list while you go shopping next time
  • Add an energy bar as evening snacks.

 

  1. What are the 5 foods that burn belly fat?

 

    Healthy fat burner to burn your belly fats then try out this,

  • Seasonal fruits
  • Dry nuts
  • Yogurt
  • Skimmed Milk

 

  1. Why am I not losing weight even though I exercise?

We are concerned about weight loss. First, ask yourself why you want to lose weight and what your goal is.

Here are few points why you are not losing weight 

  1. You might be losing weight but you have set your expectations a bit higher and stressing it won’t help you. Either focus on losing healthy weight over a while or book a personal trainer for proper guidance.
  2. You are not able to measure the amount of calorie intake you are consuming. Tracking your calorie intake helps you to define your weight loss journey.
  3. You are not including enough protein in your diet and haven’t cut out sugary substances.
  4. You are not sleeping well or not helping your body to recover.
  5. You haven’t included cardio and weightlifting in your workout routine.