Weight loss requires proper dedication and consistency is important. Expert shares a full day plan for beginners to embark on.
Weight loss is one subject that seems to be the only consistent health trend. Fat loss, inch loss, shedding kilos is what everyone wishes to do for a fit lifestyle. And well, in the contemporary era when desk jobs, screen time has increased multifold, ensuring a healthy body should also be the priority among other things. So, where do we begin? Weight loss is one subjective journey that will be different for different individuals. BAsed on everyone’s body requirements, diet, exercises and routine is planned. We have all been there following fad diets and workout tricks to lose weight. Setting the alarm for early morning, eating salads for lunch and when the cravings kick in – we give up! India.com got in touch with Miten Kakaiya, Fitness Coach and founder of Miten Says Fitness who explained a general approach for beginners for weight loss. “The hardest part of any weight loss journey is to begin it. People struggle to put in the commitment, the will to do it, and the hard work. But what makes them struggle the most is to plan their weight loss journey the right way” says Miten.
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Weight Loss Plan For Beginners
Morning: Start your day right
- Start your day early: Having some extra time in hand in the morning can help you plan your day right.
- Hydrate: Begin your day with a couple of glasses of water to kickstart your hydration and flush out toxins.
- Exercise: Engage in 30-45 minutes to boost your energy levels. If you are not able to pull in a workout in the morning, make sure you dedicate at least 30-45 minutes to exercising anytime during the day. This could be a brisk walk, yoga, pilates, gym session, or a quick HIIT routine at home. Miten believes to do what works for you.
- Healthy Breakfast: Breakfast is the first meal of the day so it is best to not skip it. Instead opt for a balanced meal that includes protein, whole grains, healthy fats, and fibre.
After you have conquered your mornings and set out for your day it’s important to keep a check on yourself. “If you have a sedentary job, make sure you stand up from your desk and move a bit. Take a short walk around the office or do a few stretches to keep yourself active. If you feel slight hunger, take a piece of fruit or nuts to keep up your energy levels” he adds.
Afternoon: Nourish
This is half your day. Instead of pushing your lunchtime forward, ensure that you eat lunch on time.
- Balanced Lunch: It is always best to eat balanced and homely meals for lunch. Opt for food that is rich in protein, vegetables, fruits, seeds, and nuts, and avoid temptations to snack immediately after.
- Post Prandial Walks: Take a short walk after your lunch. Even 10 minutes of walking can boost your regularise your blood glucose levels, and prevent a post-lunch energy slump.
- Hydrate: Make sure you keep sipping on water throughout the day. It keeps your body functioning optimally and boosts metabolism. Aim for at least 8-10 glasses of water during the day.
Evening: Wind down
After the sun goes down, make sure you don’t drink any caffeine, as it can disturb your sleep cycle. Once you are done with the day, engage in some movements or exercises (if you have not worked out in the morning!)
- Dinner: Make sure you have your dinner at least 2 hours before bedtime. Keep the dinner light and balanced. Avoid sugary drinks or desserts in the evening as they have empty calories and can disrupt your sleep.
- Plan your meals: Before you end your day, plan your meals for the next day. It can help you avoid unhealthy snacking and make healthier food choices when hungry.
- Reflect on your day: Take a moment to reflect on your day. Celebrate the small victories and acknowledge what you can improve the next day.
It is important to note that weight loss routines work different for individuals and one must understand what works best for you. Taking advise from professionals can help you get better results.
“Weight loss doesn’t need to be complicated, especially when you are starting,” says Miten. “Having a simple but planned routine can set you up for astounding results” he adds. Remember, consistency is key! Take one day at a time, and over time, these small changes will add up to big results.