Lose Weight Tips: Maximize Calorie Burn in Exercise and Daily Diet for Effective Weight Management –

Many times, many types of measures are taken to lose weight. Food is controlled. Along with medical advice, I am asked whether I should have roti (poli) or rice. One important point to keep in mind while not having thyroid or any other disorder is what is called glycemic index. The glycemic index is the breakdown of the different types of food we eat and is further absorbed into the bloodstream by the action of the hormone insulin. The lower the glycemic index of a food, the longer it takes to decompose. Hence the insulin hormone and helps to control fat storage.

Oranges, lime fruits and apples contain high levels of the soluble fibrous pectin which helps to flush out waste products from the body. While making roti, never sift the flour. It is good. Curd etc. should be made from low fat milk and should also be used in salads. Foods that are high in omega-3 are beneficial, but should be eaten in moderation. Because there are other substances along with it. Avoid oily foods – wafers, sago, cakes, soft drinks, sweets. The most frequently asked question is, how much should you weigh? Below is an idea of your weight.

Weight = Height (in cm) – 100 = Weight

For example, if the height is 5 feet 7 inches, then 67 x 2.54 = 170 cm. 170 – 100 = 70 kg weight will come, a little less weight than this is always better. Lose weight with age. Eat fewer calories.

How to lose weight fast : 12 best ways to lose weight –

1) If possible avoid fried food. Eat baked or roasted food instead.

2) Given the table of calories by remembering what we eat every day. Keep diet accordingly.

For those working on schedule – for 20 calories / kg.

                                         for proper weight.

For medium workers – up to 25 cal/kg.

                                         for proper weight.

For hard workers 30-35 cal/kg for correct weight gain.

3) Don’t do crash diets to lose weight. First reduce oil, ghee, sugar, sweets and fatty food. Don’t increase the protein too much.

4) Take warm (komat) lemon water, lemon honey and water in the morning.

5) Do not consume double the calories during dieting, eat at regular intervals.

6) If you cannot tolerate hunger, then take fibrous food. For example, put 1-2 spoons of Isabgol in your mouth and drink water. Or at least make a paste in water and drink a glass of water or lukewarm water over it.

7) Regular asanas, pranayama, walking a lot, running etc. physical effort. However, climbing and descending stairs should be limited.

8) Keep water in a copper vessel at night and drink it when you wake up in the morning. Keeping water in a copper vessel kills micro-organisms. But don’t eat dates after drinking water from a copper vessel.

9) Do not consume ice cream, rabri, fruit juices, instead eat fruits. Fruits like chikku, banana, mango etc. should not be eaten. Do not eat pickles, papad, jam, marmalade, tomato sauce or any other sauce. Or eat in very limited quantities.

10) Cold cola, thumsup etc should not be used. Because it contains sugar and other chemicals.

11) Avoid eating between two meals.

12) Cut and eat raw vegetables without over-cooking them only after washing them in clean water. Too much cooking destroys vitamins.

Excessive sweating occurs after exercise or after taking a steam bath. Don’t over exercise. Drinking water is necessary to maintain the proper water level in the body due to the drainage of sweat in the body. Fat people should drink less water. Those who have kidney problem. Such people should drink water as prescribed by the doctor. It’s not just the water to take into account. Rather, the water contained in buttermilk, etc., should also be taken into account. Otherwise there may be stress on the kidneys.

Drinking enough or more water by a normal person helps to cleanse the kidney and bladder with water. This is because it helps in flushing out the contaminants from the body. Water indirectly strengthens your bones and muscles and reduces cramp, fatigue in the body. Water helps in relieving constipation. Drink water at the rate of 30 cc per kg 3-4 times a day. Always drink small amounts of water.

Meat, eggs, cereals, mutton are acidic and become more acidic with the use of spices. Cabbage, peas, green beans, okra are alkaline vegetables. Cucumber has alkaline properties. Cucumber is juicy. It contains minerals like sodium, potassium, magnesium and phosphorus. While taking fruits especially chiku, mango, banana, grapes should be avoided by diabetic patients. Eat less fruits like papaya.

If you want to change any diet, then you have to balance the diet according to the season. It is essential to replace the vegetables and fruits available in the rainy season or summer. And it is important to make sure that the diet you eat is balanced.

The diet that was always taken at home during childhood is likely to continue in the same form with slight changes. For this reason, children should inculcate proper eating habits even when they do not feel well. Along with diet, it is important to pay attention to the personality and self-development of the children. Self-confidence, firmness of mind, self-reliance should be practiced keeping in mind the principle that I am the decider of my destiny.

Don’t get excited by any success and don’t get ruined by failure. Jealousy should be avoided while working or studying. Claims should be avoided. If you persevere, and work hard, you will consciously follow the path of progress that will surely lead you to success in life. Success in life can be achieved by learning from the past and building in the present with a view to achieving future goals.

Calories used in exercise and daily diet –

Today we will see how many calories we consume in our daily routine and how many calories we throw out.

How many calories are used by the following exercise in one hour –

Brisk walking 225 Climbing / climbing stairs 1100 / hour

13 kmh Stairs down 400

Running 60 km 1100 Slow dancing 300 hours

Run slow 225 Fast dance 600 hours

Jogging 430 Teaching 250 hours

Swimming 450 Cycling 300 hours

                                                                   slowly

Exercise Cycling 430 Driving a car 300 hours

Aerobics 430 Cooking 100 hrs

Calories gained by weight from daily dietary items –

Substance Weight Calories

Chapati – small 20 grams flour 80

Chapati – medium 30 g flour 120

Chapati – Large 35 grams 140

Khakra Sadha 25 grams 100

Paratha 20 grams Oil or ghee 2 tbsp 250

Puri Bhaji 30g 180

Bread 2 small or 1 large 32 grams 80

Rice 25 grams 80

Poha 25 grams one cup 80

Kurmure 25 grams (two bowls) 80

Maize, millet, semolina, flour 25 grams flour 90

Shevaya 20 grams 1/2 cup 80

Shevaya 20 g Sugar 1 tsp Half cup milk 160

Biscuit Monaco 15 g 80

Biscuit Others 18 g 100

Biscuit Gold Mary 15g 80

Dosa Plain 100g 180

Idli 100 grams 130

Dhokla Saral 100 g 150

Upma Rava 25g 150

Sambhar 1/2 cup 110

Creamy Soup 1 cup 170

clear soup 60

Khichdi Simple 100g 160

(without oil or ghee)

Pulses :

Arhar Dal, Green Gram, Urad, Chana, 25 grams 100

Masoor ½ cup

Cooked Plain Thin 1 cup 50 grams 40

Soybean Rajma, 1/2 cup 30 grams 150

Milk and milk products – Calories

Cow Milk – Buffalo Small Cup 100 cc 120

Milk Cow Big Cup 200 cc 120

large cup toned milk 200 cc 120

Skim Milk Large Cup 300 cc 120

cream of curd milk 100 g 60

Buttermilk 2 tbsp Curd 500 cc 30

Khawa 20 grams 80

Cheese 1 cube 25 grams 80

100 grams of fried items:

Chakli 550

shave 450

Kachori 100 grams 1 tsp Sweet Chutney 500

Vegetable Potatoes 600

Puri 185

Wheat flour 100 grams 520

Samosas 100 g 450

Chivda 100 grams fried 425

Potato Whippers 20g 115

Shankarpali 100 g 500

Cheese Pizza 60g 150

Chijkari 100 grams 300

Sabudana Wafers 100g 575

Dryfruits (nuts):

Almonds, Walnuts, Cashews, Peanuts,

Pistachios 13 to 15 grams 100

Oil :

groundnut, safflower, palm oil, sesame oil,

Coconut oil, two tsp. 90

Flour 25 grams 80

two tablespoons butter 90

Ghee two spoons 100

25 grams of bun pav or two slices 80

Fish, Chicken, Mutton – : Calories

Egg Medium 45g 80

Omelet 1 tbsp oil 60 g 200

sausages 1.25 g raw 80

Chicken Boiler 75g Raw 80

Tandoor Chicken 290

Butter Chicken 840

Liver 25 grams raw 80

Mutton 3 pieces 75 grams raw 150

Mutton Curry with Coconut 100 grams 400

Poplets 100g raw 170

fried 380

Prawns 100 grams raw 80

A bowl of prawn curry and coconut 350

Hilsa 30 grams raw 80

Bombil 20g Raw 80

Frying the above foods doubles the calories.

Vegetables to get 50 calories

300 grams: milk, cucumber, carrot, onion, papdi, mint

200 grams: Carli, Gangfal, Brinjal, Sugarcane pod, Okra, Cauliflower

100 grams: Chawli, fenugreek, potato leaves, ginger, amla, chawlai, capsicum

50 grams: peas, peas, potatoes, yam, suran, garlic, green bananas

For the five grams of protein shown in the table above, a cup of milk = more than half a bowl of lentils, peas = half a handful, peanuts, almonds (about 15), pistachios, 10-15, walnuts, 3-4 cashews, 7-8 protein Fat also goes along with it.

To get 100 calories – medium poli 27 g = half roti medium = 1 cup varan, marie biscuits 3, sweet biscuits 2 = cream biscuits 1 medium puffed rice 3 cups = 1 cup poha

45 calories i.e. 5 grams of oil to be used daily, 2 tsp = ghee, one egg = 2 tbsp salt skim milk 1 cup = creamy milk 1/2 cup = almonds 7 walnuts = 2-3, cashew = 4-5

Drinks, jam, chocolate, marmalade, etc. are high in calories. And there are very few useful parts for nutrition.

Fruit Calories

Apple – 80 grams 50 calories

Banana – 1/2 small 50 calories

Papaya – 2 slices 100 grams 50 calories

Dates 2 – 10 grams 50 calories

Mango 2 pieces small 40 grams 50 calories

Sharifa Half Medium 50 calories

Peru 1 medium 75 calories

Pomegranate 1 medium 75 calories

purple 10-15 80 calories

Kalingad 2 slices 20 calories

Grapes 15-20 medium 80 calories

Chickpea 1 medium 90 calories

Pineapple 2 size medium 50 calories

Jaggery 15 grams 60 calories

1 medium tablespoon honey 30 calories

1 teaspoon sugar 5 grams 16 calories

Sugar 1 cube 12 calories

Fruit juice – (no sugar) :

Apple 200ml 85 calories

Lemon syrup 2 tsp Sugar 200 ml. 45 calories

Coconut water 200 ml. 48 calories

1 bottle of cold drink 250 ml. 100 calories

200 ml of sugarcane juice. 100 calories

Amarus 150 ml. 155 calories

Oranges 200 ml. 20 calories

Pineapple 200 ml. 75 calories

Avoid fruit juices as much as possible and eat fruits so that the fibrous material reaches the stomach.