Female weight 66 kg height 5.3 inch
Diet chart for above mentioned stats.
Note: Ideal body weight should be around 58 kg.
Thus some amount of restriction is essential for above so that you can lead a healthy lifestyle. Over weight can hinder our physical activity and can lead to serious health problems later in life. Hence weight loss involves a combination of healthy eating, exercise and stress free lifestyle.
A weight loss diet chart will help you in understanding which foods are good for health, which foods need to be avoided and how much to eat.
Your diet should consist of fiber which will provide bulk to your diet. It should also consist of vitamins and minerals that can properly utilize the fat consumed.
Regular exercise is very much necessary. Drink lots of water so that the food gets digested effectively.
Weight loss is a gradual phenomenon. Be patient and make realistic goals. There should be a discipline while following the diet chart for weight loss.
Certain points that need to be considered for weight loss are:
1.Have 4 to 6 small meals and snacks everyday rather than 3 large meals. This will help you in controlling your hunger and the nutrients are also utilized effectively.
2.Plan your diet chart in advance. Hasty and incomplete planning can make you confused and can increase the temptation towards fatty and junk foods.
3.Chew your food properly as this can help you in reducing weight.
4.Plan your food items effectively. Include whole grain cereals, pulses, legumes, vegetables, fruits and water in your everyday diet.
5.Avoid fatty foods or high caloric foods. Avoid sugary foods, pastries and sweets.
6.Include large amounts of fruits and vegetables.
Make sure you eat a total of 5 fruits and vegetables per day.
The diet chart is just a plan.
A sample diet chart that can be beneficial in losing weight is:
1.Early morning - a cup of skimmed milk without sugar
2.Breakfast - whole bread with low fat spread, cereal mixture, a glass of fruit juice
3.Mid morning - one raw vegetable like carrot or cucumber.
4.Lunch - A bowl of clear soups without cream added. Wheat pancakes with mixed vegetables that are boiled or baked, low fat yogurt, a small bowl of brown rice with pulse preparation. One fruit.
5.Early evening - Sprouted salad
6.Late evening - Protein powder mixed in a cup of skimmed milk and crackers.
7.Dinner - Wheat pancakes with lean meat preparation or legume preparation, a bowl of green salad, low fat yogurt.
I hope this would be helpful for the above mentioned stats.....
Wednesday, July 29, 2009
Cool Summer Diets
These are cool summer diets for healthy people..follow this and see the difference
1.Watermelon - Watermelon has more than 80 percent water, so this summer fruit is an excellent way to satisfy your thirst and keep you hydrated during summers
2.Grilled salads - Use grilled summer vegetables to prepare a variety of dishes like grilled vegetable pitas, grilled vegetable and fresh herb pasta or ricotta or frittatas and grilled vegetable and reduced calorie cheese salads.
3.Grilled vegetables - Keep your refrigerator stocked with a plate of prepared grilled peppers, grilled onions, carrots, zucchini, garlic, eggplant, celery and asparagus. The antioxidant properties present in these summer vegetables can help to minimize skin damage caused due to sun exposure during summer days.
4.Chilled soups - Chilled soups are great appetizers to start your meal. Choose chilled soups like cucumber-dill or gazpacho which are loaded with crunchy vegetables. Moreover soups also account to your total fluid intake and thus can help you stay hydrated.
5.Whole grain salads - Whole grain salads like tabouli and wheat berry are also excellent summer choices.
6.Vegetable salads - Like chilled soups, salads are also great way to kick start your meals. Almost all the salads need minimum preparation time and are considered healthy, quick meals provided you don’t load them with heavy dressings. Remember the more the number of fresh vegetables in the diet the healthier you will be during summer.
7.Bean and sprout salads - Toss some beans or sprouts along with sliced or diced vegetables and fruits to increase the protein content of the salads.
8.Herbs and low calorie dressings - Choose fresh herbs from your garden and low fat dressings for your salad like basil, parsley, saga, dill, thyme, mint, lemon juice and vinegar instead of heavy fat dressings.
9.Vegetable cheese salads - Toss some reduced calorie cheese chunks in your chopped vegetables to increase the calcium as well as protein content of the salads.
10. Low fat drinks - Generally we tend to drink sweetened and creamy coffees, teas, sodas and smoothies in summer to such an extent that we forget about the calories we take in. Remember, any liquid will only help to quench your thirst and not your hunger. So choose wisely –orange dream float, root beer and ice skim latte are some good choices.
11.Fruit based desserts - Forget your creamy heavy desserts, instead satisfy your ferocious sweet tooth with healthy fruit based desserts. Low calorie desserts like dark frozen sweet cherries, frozen grapes, chocolate covered frozen banana, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low fat fresh fruit ice creams and grilled banana sundaes made from low fat ice creams are also some good summer food choices. Try low fat fresh fruit yogurts and low fat fresh fruit custards for protein and calcium in your diet. Get your vitamin A and lycopene dose from tomato sauce, tomatoes, ketchups, papaya and peppers. Save the apples, bananas and oranges for the fall, instead satiate your appetite on a variety of fresh summer fruits like different berries and melons. Try different summer vegetables like zucchini, greens, tomatoes, pea pods and beets which are not only super nutritious but also low in calories.
12.Mangoes - This fruit is available only in summers and is loaded with beta carotene, vitamin C and fiber. Berries are tasty, tangy and convenient little summer fruits which can be easily blended with yogurts and smoothies. Spinach and other summer greens like kale, romaine lettuce, bok choy are some other healthy food choices. Cottage cheese can be a prudent substitute for yogurt and regular cheese. Cottage cheese like the other two is loaded with proteins and calcium.
13.Cool cucumber - Cucumber is rightly called cool as it is about 20% naturally cooler than other vegetables. A chilled or fresh cucumber slice in your salads or vegetables can be truly refreshing.
14.Walnuts - Try to include a small handful of healthy nuts including walnuts. Walnuts are a good source of heart healthy omega-3 fatty acids. Oats - Oats are rich in fiber and also provide a good amount of proteins. They can be an excellent choice for your morning cereals. Whole cereals, grains and its products - Ditch the refined ones and go for the whole options.
15.Beans and legumes - Substitute animal protein (mainly red meats) with beans. This change can not only add fiber to your diet but also help lower total calories, cholesterol and saturated fat from your diet. Greasy and fried foods can actually increase the thermal effect of your system causing discomfort. So summer is the best time to avoid junk and fried foods.
16. Fish - Fish is an excellent source of healthy omega-3 fatty acids. Go for grilled or broiled fish instead of fried fish. Carrots are rich in vitamin A and heart and skin healthy carotenoids. Especially great for your eyes. Red, orange and yellow vegetables like pumpkin, butternut squash, potatoes, sweet potatoes and peppers are loaded with vitamin A and vitamin C, vital antioxidants.
17.Water - Lastly nothing can be as refreshing and satisfying as a glass of water on a hot summer day. Keep yourself well hydrated.
I Hope you see the difference in your weight after following these steps....
1.Watermelon - Watermelon has more than 80 percent water, so this summer fruit is an excellent way to satisfy your thirst and keep you hydrated during summers
2.Grilled salads - Use grilled summer vegetables to prepare a variety of dishes like grilled vegetable pitas, grilled vegetable and fresh herb pasta or ricotta or frittatas and grilled vegetable and reduced calorie cheese salads.
3.Grilled vegetables - Keep your refrigerator stocked with a plate of prepared grilled peppers, grilled onions, carrots, zucchini, garlic, eggplant, celery and asparagus. The antioxidant properties present in these summer vegetables can help to minimize skin damage caused due to sun exposure during summer days.
4.Chilled soups - Chilled soups are great appetizers to start your meal. Choose chilled soups like cucumber-dill or gazpacho which are loaded with crunchy vegetables. Moreover soups also account to your total fluid intake and thus can help you stay hydrated.
5.Whole grain salads - Whole grain salads like tabouli and wheat berry are also excellent summer choices.
6.Vegetable salads - Like chilled soups, salads are also great way to kick start your meals. Almost all the salads need minimum preparation time and are considered healthy, quick meals provided you don’t load them with heavy dressings. Remember the more the number of fresh vegetables in the diet the healthier you will be during summer.
7.Bean and sprout salads - Toss some beans or sprouts along with sliced or diced vegetables and fruits to increase the protein content of the salads.
8.Herbs and low calorie dressings - Choose fresh herbs from your garden and low fat dressings for your salad like basil, parsley, saga, dill, thyme, mint, lemon juice and vinegar instead of heavy fat dressings.
9.Vegetable cheese salads - Toss some reduced calorie cheese chunks in your chopped vegetables to increase the calcium as well as protein content of the salads.
10. Low fat drinks - Generally we tend to drink sweetened and creamy coffees, teas, sodas and smoothies in summer to such an extent that we forget about the calories we take in. Remember, any liquid will only help to quench your thirst and not your hunger. So choose wisely –orange dream float, root beer and ice skim latte are some good choices.
11.Fruit based desserts - Forget your creamy heavy desserts, instead satisfy your ferocious sweet tooth with healthy fruit based desserts. Low calorie desserts like dark frozen sweet cherries, frozen grapes, chocolate covered frozen banana, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low fat fresh fruit ice creams and grilled banana sundaes made from low fat ice creams are also some good summer food choices. Try low fat fresh fruit yogurts and low fat fresh fruit custards for protein and calcium in your diet. Get your vitamin A and lycopene dose from tomato sauce, tomatoes, ketchups, papaya and peppers. Save the apples, bananas and oranges for the fall, instead satiate your appetite on a variety of fresh summer fruits like different berries and melons. Try different summer vegetables like zucchini, greens, tomatoes, pea pods and beets which are not only super nutritious but also low in calories.
12.Mangoes - This fruit is available only in summers and is loaded with beta carotene, vitamin C and fiber. Berries are tasty, tangy and convenient little summer fruits which can be easily blended with yogurts and smoothies. Spinach and other summer greens like kale, romaine lettuce, bok choy are some other healthy food choices. Cottage cheese can be a prudent substitute for yogurt and regular cheese. Cottage cheese like the other two is loaded with proteins and calcium.
13.Cool cucumber - Cucumber is rightly called cool as it is about 20% naturally cooler than other vegetables. A chilled or fresh cucumber slice in your salads or vegetables can be truly refreshing.
14.Walnuts - Try to include a small handful of healthy nuts including walnuts. Walnuts are a good source of heart healthy omega-3 fatty acids. Oats - Oats are rich in fiber and also provide a good amount of proteins. They can be an excellent choice for your morning cereals. Whole cereals, grains and its products - Ditch the refined ones and go for the whole options.
15.Beans and legumes - Substitute animal protein (mainly red meats) with beans. This change can not only add fiber to your diet but also help lower total calories, cholesterol and saturated fat from your diet. Greasy and fried foods can actually increase the thermal effect of your system causing discomfort. So summer is the best time to avoid junk and fried foods.
16. Fish - Fish is an excellent source of healthy omega-3 fatty acids. Go for grilled or broiled fish instead of fried fish. Carrots are rich in vitamin A and heart and skin healthy carotenoids. Especially great for your eyes. Red, orange and yellow vegetables like pumpkin, butternut squash, potatoes, sweet potatoes and peppers are loaded with vitamin A and vitamin C, vital antioxidants.
17.Water - Lastly nothing can be as refreshing and satisfying as a glass of water on a hot summer day. Keep yourself well hydrated.
I Hope you see the difference in your weight after following these steps....
Tuesday, July 28, 2009
Perfect "Weight" according to height
As per Your Height your ideal body should not be more than 47-48 kg. That means you need to lose the extra 17-18 kg which you have gained. Don’t aim to lose all this weight in a time span of just 30 days. It might be possible but it is not advisable. Try to lose 1kg per week that makes to 4 kg per month. Remember weigh loss is a gradual process where diet and exercise goes hand in hand, stress on any one aspect will lead you no where, leaving you with a feeling of discouragement.
Tips to lose weight –
• Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.
• Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
• Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
• Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
• Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
• The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
• Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
• Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism
Tips to lose weight –
• Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.
• Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
• Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
• Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
• Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
• The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
• Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
• Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism
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