A balanced diet and physical activity is the key to a healthy lifestyle. Due to the busy lifestyle, we all neglect our choice or compulsion for our healthy lifestyle. But it’s never too late to start again and gain the weight you desire.
This is my personal story when I was of weight 192 lbs with a height of 176 cm which is clearly an unhealthy lifestyle. I started my routine of physical activity and started with a controlled diet recently and within 2 months, i am able to reduce around 20 lbs. Although I have still not achieved what I wanted, I am satisfied with the progress I have made.
In this article, I will talk about how you can plan your diet and exercise based on your weight loss goal. I will also talk about some of the tips and tricks I adopted to reduce my weight.
How to measure diet and exercise for weight loss?
There are many platforms available which you can use to estimate the reduction measurement you need to do. Please note, these platforms are good to get estimates and in no way should be considered for medical alternatives.One of the platforms I have personally explored earlier is Culinary Schools. The platform offers various tools in the categories of games, health and fitness, career, fun, and more. The tool which I like most is the weight loss calculator. I will use this tool to demonstrate how you can plan your diet and physical activity based on your target weight reduction.
Step-1: Head over the website’s weight loss calculator page and you are expected to land on a page something like below -
Step-2: Enter your height, weight, and physical activity details. I am taking an example of someone who is 176 lbs and would like to reduce to 154 lbs with a height of 5 ft 10 inches. The person has a body fat of 20% and moderately exercises 4 days a week. You should fill in these details based on your body measurement and requirements.
Step-3: Once you click on calculate, you will get a summary report where you can clearly see that the result is overweight. I will show you a basic and nutrition report to see. It shows me that it will take 34 weeks to achieve the weight goal I want to achieve.
Step-4: The website also shows you instructions like how you should use this report or tool. If you explore the page further, it also suggests some effective tips for weight loss. Along with this, you will also get to know various other metrics in detail which will be very useful.
Tips to reduce your weight
Here are some quick tips to reduce your weight -Eat nutritious rich food: This is one of the most important things that you should consider. You might have heard already that to reduce fat and weight, you need to control your diet. So, it’s not just the diet but a healthy diet. You should include fresh fruit, vegetables, nuts, seeds, etc. on your diet. At the same time, you should also avoid white bread, processed foods, sugar, oil, etc. to gain your results in time.
Maintain a calorie chart: You should keep a track of your daily food and see how much calorie intake you are taking. It has been seen that those who track properly achieve results far more quickly.
Regular physical activity: If you are still not on track, hit the ground for physical activity. You don't need to hit the gym only for physical activity and you can do it on your own. Maybe a simple walk to run to some advanced exercise may do your job.
Avoid sugar: Sugar intake should be avoided at any cost. This includes direct consumption of tea/coffee or indirect intake of cookies, chocolates, etc.
Eat mindfully: This is another important point you should consider. Create a schedule for your food and try to be very mindful of what you are eating. Also, it is advisable to have your dinner early so that your body will have some time to digest.
Conclusion:
Here's a quick guide on how to measure and plan your diet and exercise for weight loss. I talked about a few tips and a tool to plan your goal effectively.
Ashutosh Jha
Ashutosh Jha is a professional blogger, Blog and IT Consultant. He writes about Blogging, SEO, Making Money, Internet Marketing and Web Design.
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