If you're overweight, don't skip meals, change your diet

Obesity is a global problem. Every year, millions of people suffer from obesity-related diseases. Obesity occurs when we consume more calories than our body can burn. There can be many reasons for this, such as irregular eating habits, lack of physical activity, stress, lack of sleep, hormonal imbalances, certain medications, and even genetic predisposition. In such cases, we don't need to skip meals, but rather focus on changing our diet.

Things You Will Need

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Method

These are the essential nutrients:

1. Protein and Fiber -

Builds strong muscles and boosts metabolism. Fiber keeps you feeling full for longer.

2. Healthy Fats -

Balance hormones, provide energy, and increase good cholesterol.

3. Vitamin C -

Boosts immunity, accelerates the fat-burning process, and encourages increased fluid intake. 

How to Prepare Your Plate

Morning:

Lukewarm water + 5 grams soaked chia seeds + lemon / black coffee / 5 grams fennel and cumin seeds soaked overnight

After exercise:

Natural protein powder (made from chickpeas, soybeans, flax seeds, oats) / 2 soaked almonds and walnuts

Breakfast:

200 ml milk + 1/4 plate dosa / sprouts / corn chaat / vegetable poha / upma / vegetable oats

Mid-morning:

1 glass juice (wheatgrass + amla + bottle gourd) + one fruit (papaya/apple)

Lunch:

10 minutes before eating, salad (1 cucumber + 1 tomato + small beetroot) without salt, 2 rotis (made from wheat + ragi + soybean flour), 1 bowl curd, 1 bowl dal, 1 bowl vegetable

Evening snack:

Green tea or lukewarm lemon water, along with sprouts chaat / roasted makhana / millet-based snacks

Dinner:

Salad, 1 roti + dal + vegetable / small portion of rice/dal/vegetable/quinoa porridge / light khichdi / idli sambar / soup

What not to do:

Do not skip meals; this slows down metabolism. Stay away from junk food. Avoid sugary drinks. Soda, cold drinks, and packaged juices contribute to weight gain.

Do not follow a very low-calorie diet. This weakens the body and reduces immunity.