It is a little-known fact that weight loss is 80% about diet and 20% about exercise. By diet, I mean eating right and not dieting or starving yourself by not eating. And so it is important that you are Eat Right. But what is Eating Right?
Relooking at the Eating Habits
In my earlier blog, I asked you to look at our food habits and undertake the activity to identify a few of the food habits that according to you are unhealthy eating habits, which you feel are the culprits causing you to gain weight. Against these identified habits, I asked you to write down the healthy eating habits that you can replace with your old habits in your weight loss journal.Weight Loss is 80% about Diet & 20% about Exercise... Click To Tweet
If you have undertaken this activity, brilliant, but if you have not done it so far, I strongly suggest you do it. This is the stage of awareness that will make you realize where and what you are doing wrong.
Please remember if you want to lose weight, it is only you who can do it. No one else can do it for you and a huge step towards losing weight is believing that YOU CAN do it by making those lifestyle changes that are required to be done in order to lose weight.Quick Guide to Plan Your #Diet to #EatRight & #LoseWeight. #fitness #nutrition Click To Tweet
Change in the Meal Plan
Let me start by discussing the changes that I did to my plan. I have given below both before and after (current) my weight transformation meal plan with you.
Before Meal Plan
Current Meal Plan
|7 am||Wakeup: Eat Nothing||7 am||Wakeup: Eat a Fruit|
8:30 – 9 am
Breakfast: (Sometimes if getting late for work I used to skip it)
8:30 – 9 am
Breakfast (A Must)
|11 am||Tea||11 am||Small Snack with tea|
|1 pm||Lunch: 2 Rotis, 1 Bowl Sabzi, 1 Bowl Yogurt (sometimes 1 Bowl of Dal too) and salad||1 pm||Lunch: Everything in Smaller Portion|
|5 pm||Tea||4 pm||Yogurt with fruits or some fruit salad or something|
|7 pm||Dinner: 2 Rotis, 1 Bowl Sabzi, 1 Bowl Yogurt (sometimes 1 Bowl of Dal too) OR Rice and Dal OR some other vegetable||6 pm||Small Snack|
|After Dinner||Fruits or Some Dessert or if sitting late some snack (fried namkeen or chips or something) – had loads stored in the house||8 pm||Dinner: Small Portion|
What is Eating Right?
Now I am ready to answer the question I mentioned before, “what do I mean by eating right?
If you noticed in the table above, I used to eat bigger meals but at larger intervals. But now I am eating smaller meals at shorter intervals.
Previously, I was eating even after my stomach was full, which meant that if my diet consisted of eating two rotis, then I would eat those 2 rotis irrespective of whether my stomach needed it or not. And I would have extra sabzi and other side dishes and then fruits after food, there was no limit. But now I am more observant towards my food; and never do overeating and most certainly stop before my stomach gets full.
QUICK TIP: Start with reducing your meal to 75% of what you eat and slowly reduce to 50%. Eat the remaining portion after some time.
That, my friend, is Eating Right! Eating in intervals & eating small meals. Most importantly, stopping to eat at the right time, which is before your stomach is full. And if you learn the art of eating right, you will be able to lose weight without exercising even.
Food increases after going inside the stomach during the digestion process. So, it is a good practice to stop before your stomach is full. That way you are giving your food space to digest. But if you eat till your stomach is full, sometimes even after that, your stomach expands, blots, becomes big, etc. etc. as the food will still need space to digest and you end up eating antacids and other stuff to get rid of indigestion and bloating.
Each person has a different stomach size, so you need to decide your own threshold.
So now you can make a diet plan for a week and write down what you will eat during this whole week (in every meal), start with following the timings similar to mine and slowly you can shift to your timings.
I Can Help…
If you want any kind of handholding or support in losing weight or in meal planning, I can help. Schedule a Consultation Call with me (it’s free) and we discuss how I can help you.Quick Guide to Plan Your #Diet to #EatRight & #LoseWeight. #fitness #nutrition Click To Tweet