The biggest problem area for dieters is their waist. Even though they are able to shed off kilos from other areas on their body, reaching a slimmer waist is a daunting task. And once they finally achieve a a slimmer waist, the next uphill task is to flatten a bulging tummy. The main issue behind our inability to lose fat from the tummy area lies in the wrong meal times we have been following for as long as we can remember. Unlike the west, where dinner is set before 8 pm, in a typical Indian home, dinner is no time before 8 pm, if not 9. This is where Indians lose as there is nothing wrong in our diet.
We have the perfect combination of carbohydrates, fats, proteins, fiber and minerals. Some would even argue that we have the yummiest food but the fact remains that our meal times are the unhealthiest of the lot. A slimmer waist requires constant effort and an organized method to be followed. This includes meals that help you feel less bloated and more energetic. The trickiest part of any weight loss is achieving a slimmer waist and a flat belly. This is because the abdominal and pelvic area has the most stubborn fat which takes time to burn. If done in a rash manner, it can double the amount of inches to your waist which will take forever for you to lose.
This may even affect your health in other ways. A slimmer waist is easy to achieve but takes time to be attained permanently. Along with exercise regime, dietary modification is extremely important. Here we have curated a 15-day meal plan for a slimmer waist. We have given 5-day meal plan which you can repeat in 3 cycles. An important thing to remember is that it is essential to match up your diet with exercise and vice versa. If you feel discomfort with any food, stop it right away.
Some key points to remember:
1. Dinner before 8 pm and no meal post this, not even fruits.
2. Drink minimum 2 liters of water and maximum 4 liters of water every day.
3. Do not do anything in excess, including exercise.
4. You need to stick to minimum 30 minutes of exercise every day for 7 days.
5. Plan your meals well in advance to make the most of it.
Morning: 1 banana and green tea
Breakfast: Oats with veggies with one bowl of fruits
Mid-morning: Handful of nuts
Lunch: Two rotis, dal, subzi, salad
Snack: 1 glass chaach
Dinner: Grilled vegetables or grilled chicken and quinoa salad
Morning: Handful of nuts and green tea
Breakfast: Banana milkshake and three egg omelette with veggies
Mid-morning: Bowl of fruits
Lunch: Rice, dal, subzi, salad, yoghurt
Snack: Handful of roasted peanuts
Dinner: Dal, subzi, big bowl of salad
Morning: 1 apple with green tea
Breakfast: 2 boiled eggs, fruit yoghurt, 1 toast with cheese
Mid-morning: Chickpea salad
Lunch: Dal, subzi, brown rice, salad, yoghurt
Snack: fruit salad
Dinner: Sauteed vegetables, salad and tomato soup
Morning: Amla with green tea
Breakfast: Besan chila in less oil, mint chutney and 1 glass of milk
Mid-morning: Peanut salad
Lunch: Dal, subzi, multigrain roti, salad, yoghurt
Snack: Handful of dried fruits
Dinner: Broccoli soup with 1 multigrain toast
Morning: 10 almonds with green tea
Breakfast: Oats idli with sambhar
Mid-morning: 1 glass chaach
Lunch: Dal, subzi, red rice, salad
Snack: handful of nuts
Dinner: Lentil soup and veggies
Flat stomach food guide
Tired of not knowing what kinds of foods to eat? Not sure how much fat, calories and sodium you should be consuming everyday? All the tips you need are here….
In addition to regular exercise, you’ll also want to add some fat burning foods to your diet to help trim your waistline.
Foods that are high in protein and fibre are the best kinds of food to eat if you want to burn fat around your middle.
Did you know that it takes more energy to digest protein than it does to digest fat? So the more protein you eat, the more calories your body burns.
Eggs are super high in protein and can help you burn that unwanted belly fat. They contain the vitamin B12 a great supplement for breaking down fat cells.
You may have heard all the warnings about eggs and your health. That’s because a couple of eggs will put you over the recommended daily amount of cholesterol.
Well, more recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary fat is the real culprit. It’s what raises your bad cholesterol levels.
However, if you’re still worried about your overall cholesterol intake from eating too many eggs, you can remove the yolk and still benefit from the high protein contained in eggs.
Low fat dairy products
According to an article in Obesity Research, women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day, lost 70 per cent more fat than low-dairy dieters.
In another study done at Purdue University those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets.
So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat.
If you are a regular consumer of milk and other dairy products, that’s great, just watch your proportions and perhaps switch over to the low or no fat varieties.
While beans are often associated with the gastrointestinal disturbances they may cause, they are also very good sources of protein, fibre and iron.
Some of the best kinds of beans to eat are:
– Navy beans
– White beans
– Kidney beans
– Lima beans
And as always, limit baked and refried beans in your diet as refried beans contain tons of saturated fat, while baked beans are usually loaded in sugar. Sure, you’ll be getting your protein but you’ll also be consuming a lot of fat and sugar that you don’t need.
Here’s something else to remember. Be sure to cook your beans thoroughly because our digestive tracks are not adapted to breaking down some proteins that are contained in certain beans.
Tip: A vegetable called Edamame (pronounced ed-uh-ma-may) an organic soybean in a pod often served at Japanese restaurants.
All you do is boil them for three minutes, add a pinch of salt and eat the soybeans out of the pods. They are surprisingly tasty and very good for you. One serving contains 10 grams of soy protein. The best place to find them is at a store that sells organic foods.
While it may not be the tastiest thing you can eat, oatmeal definitely has some great nutritional qualities.
You may have noticed that many of the oatmeal brands are now boasting that eating more oatmeal will help lower your cholesterol level. That’s because oatmeal is loaded with soluble fibre which helps reduce blood cholesterol by flushing those bad digestive acids out of your system.
The best kind of oatmeal to eat is unsweetened and unflavoured. While its tempting to select the apples and cinnamon flavour and load it with butter and sugar you really lose out on all the health benefits. If you must sweeten your bowl of oatmeal, do so by adding fruit.
Or add a spoonful of honey (much better for you than sugar) and a handful of raisins or dried cranberries.
Oatmeal is also beneficial in fighting colon cancer and heart disease.
Certain fats are good for you and your body needs them. Olive oil is one of those good fats. In fact, it’s so good that it helps you burn fat and keeps your cholesterol down.
Olive oil is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding health benefits. One ounce of extra virgin olive oil contains about 85 per cent of the daily value for monounsaturated fat.
So instead of taking a swig of orange juice in the morning, many dieters are picking up a bottle of extra virgin olive oil.
These days everyone seems to be screaming “No carbs!” It’s as if the world has gone no-carb crazy and everyone is running from sliced breads and pastas.
Well the truth is, your body needs carbohydrates. If you go without them completely your body will start to crave them. So it’s not a good idea to exclude all carbs because the right kinds are actually good for you.
It’s the processed carbohydrates that are bad for you the white breads, bagels, pastas, and white rice to name a few.
The above foods have all been processed, thus stripping out all the nutrients leaving you with loads of starch.
The key is to eat whole grain foods because they haven’t been processed and contain the fiber and minerals your body needs.
So don’t be fooled by a loaf of bread labeled wheat. Regular wheat bread is still lacking in vitamins and minerals. Manufacturers add molasses to it so it turns brown.
Don’t let them trick you. The only kind of bread that’s good for you is the kind that’s labeled whole grain.
Meat and fish
Turkey and beef are great for building muscle and boosting the immune system, but as always you have to be careful as:
Basted turkeys are usually injected with fatty substances while beef contains saturated fat. If you are going to eat beef, be sure to consume the leanest cuts you can find by looking for loin or roundon the labels.
Salmon and tuna are also good sources of protein. They both contain omega-3 fatty acids which may sound bad, but are actually healthy fats. These two foods are also good for giving your immune system a nice boost and should be consumed at least thrice a week.