How to lose weight without exercise | Weight Calculations | Weight Management | Diet Plan

How to lose weight without exercise

Do you need to lose weight?


Weight : Weight is the measurement of force, called gravity, with which the body mass is attracted to earth. Since the force of gravity is different for different planets and celestial bodies, our weight will also be different. This can be checked during a visit to a science museum or planetarium.


Weight Calculations


BMI (Body Mass Index)

Taking kilograms as unit of weight and metres as unit of height, BMI is

BMI = body mass (weight)/ height

BMI Calculations for Adults:

Below 18.5 Underweight
Between 18.5 – 25 Normal Weight
Between 25 – 30 Overweight
Above 30 Obese

For children, the BMI is compared with children of same age group.


Weight Management


Over weight or under weight leads to many health risks and efforts should be made to keep it within the healthy range.

Methods of Weight Management

  1. Diet Plan
  2. Fasting Plan
  3. Exercise Plan
  4. Surgery

Diet Plan for weight management, How to lose weight fast and easy without exercise


The simplest way to lose weight fast and easy is to reduce your calorie intake. A healthy male requires appx 1800 calories and female require 1500 calories. A pregnant and lactating mothers should avoid diet plan.

(i) Reduce your calories by one third i.e. consume only 1200 (male) and 1000 (female).

(ii) Consume 2/3rd calories i.e. 800 for male and 700 for female, from protein diet. The protein diet takes more time to burn in the body and uses more energy to break it down. This way, the stored calories are used reducing the body mass.

(iii) Consume 8-10 glasses of water (4-5 litres) which help in breakdown of protein intake properly.

(iv) Consume 1/10th of calorie requirements from dry fruits. It also gives the fats for our daily requirement i.e. 120 calories for males and 100 calories for females.

(v) Eat wholesome, what ever you can. The peels of fruits and vegetables are full of vitamins and phyto-nutrients which are also essential for proper metabolism and absorption of nutrients into the body for remaining calories.

(vi) Eat roughage (fiber) which will help to keep the gut clear.

(vii) Avoid being a couch potato. Walk as much as you can.

(viii) Avoid dairy products, sugar, fast food, processed food, tinned food, ready to eat meals, fried food, fruit juice, cola etc.

(ix) Use green tea of your favourite flavour without sugar and milk.

(x) Enjoy your food. Chew it slowly and properly. Feel the taste and imagine that this good food is going to help me to lose weight. Avoid watching TV or using mobile while having food.


Calorie Value of different Indian Vegetarian Food for above Diet Plan


One medium-size whole fruit or equivalent of bunch fruits 50
One Indian chapati medium 60-70
Boiled Rice one cup 60-70
Stuffed Parantha 300-400
Poori 100
One Samosa/ one Bread pakora/ 2 medu vada 150
One glass toned milk 300ml 100
Egg 60-70
Cooked Dal (Lentils) one cup 60-70
Cooked Vegetables one cup 60-70
Plain Rawa Dosa 200
Sweet Dish one table spoon 100
Sprout one cup 60-70
Poha one cup 50-60
Pasta/ Macaroni/ noodles one cup 100
Bread butter two slices 200
Green Salad one cup 10
Pickle one small piece 10
Chutney one tea spoon 5
Dry fruits one fist without skin 600
Cooked Mushroom one cup 300
Cooked Soyabean one cup 100
Cooked corn one cup 100

By

RS Shandilya


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