15 Kg Weight Loss in 15 Days (Veg Diet Plan)
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| 15 Kg Weight Loss in 30 Day Veg Diet Plan and Exercise |
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The rules are simple. All you need to do is start eating right. But in India, given our food culture and eating habits, this can seem like an insurmountable challenge.
For example, a typical Indian meal is high in carbohydrates and sugar - we eat a lot of potatoes, rice, and sweets. We also love our snacks and can’t even imagine a day without a solution of salty.
As a sign of hospitality and affection, we put pressure on our friends and family to overeat and consider refusing extra help. To do all this, we never accepted physical exercise as necessary. It is not surprising that India is facing a growing problem of obesity.
But the answer is not to avoid Indian food on the side of foreign foods or fad diets. You will find that the 15 Kg Weight Loss in 30 Day Veg Diet Plan contains foods you already have in your kitchen and you can lose weight by making some changes in your diet.
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Understand the science behind weight loss
Weight loss will be followed by fatigue and constant tiredness. You lose weight when you consume fewer calories than you spend. Conversely, when you consume more calories than you spend, you gain weight. To lose those extra kilos, you just need to eat into your calorie budget and burn the necessary calories. The combination of the two works suggests the best to the expert. Get your daily calorie intake and burn based on your lifestyle and dietary preferences by signing up to HealthifyMe.
However, determining how many calories your body needs is not enough. Finally, four samosas (600 calories), two slices of pizza (500 calories) and two rose berries (385 calories) may be in your daily requirement of 1500 calories, but these unhealthy foods can eventually lead to other health problems such as high cholesterol and blood sugar. To lose weight in a healthy way, you need to make sure your diet is balanced so that it includes all food groups and provides all the nutrients needed for Good Health.
Weight Loss Options and Best Indian Diet Plan
No food provides all the calories and nutrients the body needs to stay healthy. That is why a balanced diet of vitamins and minerals with micronutrients like carbohydrates, proteins, and fats is recommended.
15 Kg Weight Loss in 30 Day Veg Diet Plan and Exercise consists of five major food groups - a mixture of fruits and vegetables, cereals and cereals, meat and dairy products, and fats and oils. It is also important to know how to split food groups, allocate portion sizes, and the best / ideal time to eat.
How to Lose 15 Kgs in 1 Month at Home
Much can be said about what goes into the ideal diet chart. However, a person's nutritional needs vary based on various factors. This can vary by gender, for example, the dietary requirements of males differ from females. Geography can also play a role, the North Indian diet is mainly different from South Indians. Vegetarians or vegetarians prefer meals because they differ greatly from non-vegetarians.
However, we have put together a diet plan for weight loss with Indian food. This 7-day diet plan, a 1200-calorie diet plan is a pattern and should not be followed by any person without consulting a nutritionist.
15 Kg Weight Loss in 1 Month Diet Plan in 2023
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 1:
After starting your day with cucumber water, take oats porridge and mixed nuts for breakfast. Take Pulka with dal and pea vegetables for lunch.
Follow with dal and gourd vegetables to go with bread for dinner.
Day 1 diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 am Oats porridge in skimmed milk (1 cup)
Mixed nuts (25 g)
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM dal (1 bowl) carrot pea vegetable (1 bowl)
Pulka (1 Pulka )
4:00 PM Cut the fruit (1 cup) and Buttermilk (1 glass)
5:30 pm Tea with low sugar and milk (1 cup)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 PM Dal (1 Bowl) Gourd Vegetable (1 Bowl)
Pulka (1 Pulka )
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 2:
The next day, eat bread filled with vegetables mixed with yogurt for breakfast.
For lunch, take half a bowl of fenugreek rice with lentil curry.
End your day with fried vegetables and green chutney.
Day 2 diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 in the morning yogurt (1.5 Plate) mixed with vegetable bread (2 pieces)
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM Lentil Curry (0.75 Cups) Fenugreek Rice (0.5 Bowls)
4:00 PM Apple (0.5 small (2-3 / 4 ″ Dia)) Buttermilk (1 glass)
5:30 pm Coffee with milk and low sugar (0.5 t cup)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 PM Vegetables with Paneer (1 bowl) Pulka (1 Pulka )
Green Chutney (2 Tbsp)
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 3:
Breakfast on the third day will include multigrain toast and skim milk yogurt.
In the afternoon add paneer and a little green chutney and fry the vegetables.
Half a bowl of fenugreek rice and a little lentil curry to make sure you remember the day healthy.
Day 3 diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 am Skim milk yogurt (1 cup (8 flow oz)) multigrain toast (2 toasts)
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM Vegetables with Paneer (1 bowl) Pulka (1 Pulka )
Green Chutney (2 Tbsp)
4:00 PM Banana (0.5 short (6 ″ to 6-7 / 8 ″ long)) Buttermilk (1 glass)
5:30 pm Tea with low sugar and milk (1 cup)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 pm Lentil Curry (0.75 Cups) Fenugreek Rice (0.5 Bowls)
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 4:
Start the fourth day with a fruit and nut yogurt smoothie and egg omelet
Follow it with mug dal, bhindi vegetables, and Pulka.
Complete the day's food intake with steamed rice and spinach Chola.
Fourth-day diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 am Fruit and Nut Yogurt Smoothie (0.75 glass)
Egg omelette (1 ser ve (one egg))
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM Green Gram Dal Cooked (1 Bowl) Okra Vegetable (1 Bowl)
Pulka (1 Pulka )
4:00 PM Orange (1 fruit (2-5 / 8 in Dia)) Buttermilk (1 glass)
5:30 PM Coffee with milk and low sugar (0.5 tsp)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 pm Spinach Chola (1 Bowl) Steamed Rice (0.5 Bowls)
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 5:
On the fifth day, have a glass of skimmed milk and peas for breakfast.
In the afternoon, eat bread mixed with low-fat paneer curry.
End the day with Pulka, curd, potato, eggplant, tomato, or vegetables.
Day 5 diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 am Skimmed milk (1 glass) Peas Pohe (1.5 bowls)
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM Low Fat Paneer Curry (1.5 Bowls) Mixed Bread (1 Bread)
4:00 PM Papaya (1 cup 1 ″ pieces) Buttermilk (1 glass)
5:30 pm Tea with low sugar and milk (1 cup)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 pm Yogurt (1.5 Kettori) Potato Eggplant Tomato Vegetable (1 Bowl)
Pulka (1 Pulka )
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 6:
On the 6th day, take idli with sambar for breakfast
For lunch, bread with yogurt and potato eggplant tomato key vegetable
To finish the sixth day, eat green gram bread and okra with vegetables
Day 6 diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 am Mixed Sambar (1 cup) Idli (2 Idli)
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM Yogurt (1.5 Katori) Potato Eggplant Vegetable (1 Katori)
Pulka (1 Pulka )
4:00 PM Cut the fruit (1 cup) and Buttermilk (1 glass)
5:30 pm Coffee with milk and low sugar (0.5 t cup)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 pm Green Gram Dal Cooked (1 Bowl) Okra Vegetable (1 Bowl)
Pulka (1 Pulka )
15 Kg Weight Loss in 30-Day Veg Diet Plan Day 7:
On the seventh day start with gram flour chili and green garlic chutney.
Steamed rice and spinach chowder for lunch.
Make a healthy note of the week with low-fat cheese curry and missy bread.
Day 7 diet chart
6:30 a.m. Cucumber detox water (1 glass)
8:00 am Besan Chilla (2 Chilla) Green Garlic Chutney (3 tablespoons)
12:00 PM Skimmed Milk Paneer (100 gms)
2:00 PM Mixed Vegetable Salad (1 Bowl)
2:10 PM Spinach Chola (1 Bowl) Steamed Rice (0.5 Bowls)
4:00 PM Apple (0.5 small (2-3 / 4 ″ Dia)) Buttermilk (1 glass)
5:30 pm Tea with low sugar and milk (1 cup)
8:50 PM Mixed Vegetable Salad (1 Bowl)
9:00 pm Low Fat Paneer Curry (1 Bowl) Mixed Bread (1 Bread)
15 Kg Weight Loss in 30-Day Exercise in 2023
Sucking on your stomach in the hope that it will magically disappear? Want to fit in that gorgeous dress hanging in your closet? Do you expect to be able to take off your swimsuit this summer? And also read Balaji Tambe Weight Loss Tips.
15 Kg Weight Loss in 30-Day Exercise: What exercises to do to lose weight The answer to your prayer, which you already know, is exercise. According to smart people, there is nothing to start today.
The best way to burn calories and build muscle is to exercise, so don't give up. Instead, make progress. You need to take care of your body and only you can make a difference.
I'm not saying it will be easy, I'm saying it will be useful. Look in the mirror, remember: this is your competition. You have to do it yourself.
15 Kg Home Weight Loss exercises in 2023
Since losing weight is more of a mental challenge than a physical one, you have to get up every morning and tell yourself “I can do this”. We must be determined not to give up. So chase after that sweat and check out these 9 weight loss exercises:
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15 Kg Weight Loss in 30-Day Exercise in 2023
1. High-Intensity Interval Training
Intensity is the key to getting the most out of your exercise. HIIT means high-intensity distance training involves a short interval of exercise almost according to your maximum effort, followed by a longer recovery period.
The secret of HIIT is how hard you work during your intense distance. Remove? Increases the fat-burning capacity of your body and melts pounds.
High-intensity exercise increases the release of growth hormones, which combine fat to use as fuel. So your 20-minute workout burns more calories throughout the day than a long, simple push around the block.
Robin, a trainer at Soul to Soul Academy, suggests, “HIIT forces your muscles to work harder, burn more fuel, and perform better. This is a smart strategy to help you lose weight. ”
2. Strength training
It is a misconception that losing weight gives you strength, it actually makes you thinner and improves metabolism forever. So go to the weight room and ask yourself why you started when you felt like quitting. The secret to shedding pounds is to build muscle.
Exercise with weights. Another option is circuit training, which involves rapid movement from one exercise to another and burns 30% more calories than weight loss exercises. It bursts fat and builds muscle, increasing 10 calories per minute.
3. Surya Namaskar
Surya Namaskar, one of the most widely practiced and basic yoga asanas, actually focuses on different parts of the body and works on the miracles of weight loss.
The word literally translates to sun salutation and consists of a series of 12 different poses such as prayer pose, forward bend, and bhajan asana. It helps strengthen your skeletal system and ligaments.
Being a great way to keep the body active, it also helps reduce stress and anxiety. This helps you lose more weight if you keep breathing during the poses.
4. Walking
Did you know that if you walk 30 minutes briskly to walk regularly every day, you can burn about 150 calories a day? Walking doesn’t even cross your mind when you want to gain serious weight. Well, should.
Walking is the easiest exercise to lose weight and of course low intensity. If you are a beginner, start walking at least 20 minutes a week for 3 days and then gradually increase the frequency and duration of your walk to 30-60 minutes daily and six times a week. Now put on your walking shoes, turn on the music, and lose weight.
5. Zumba
If Jim isn’t your thing, just dance! Zumba is a great way to improve your fitness and an effective way to incorporate exercise into your daily routine. Zumba is all about calorie burning and burning.
No wonder it has been found to help relieve stress, boost energy, and boost strength. This includes strenuous exercise and high-intensity movements that help sculpt the body.
Sana, the founder of Soul, Soul to Soul Academy, said, "Shake, shake, shrink - this is our motto. You will lose a lot of calories before you know it, and yet, your energy levels will continue to rise! Twists, multiple dance routines, and stimulants Music, you really enjoy it. "
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