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
- Diet Plan
- Fasting Plan
- Exercise Plan
- 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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