We will help prepare Indian diet chart for weight loss for female. For doing so, we will start from basic to understand the reason of weight gain. Then we will delve into the basic philosophy of losing weight and planning a diet. As exercise aids in weight loss, we will also discuss workout routines effective for weight loss. Finally, we will provide your sample diet plan of 1000 Calories, 1100 Calories, and 1300 calories.
We will urge to customise the diet as per the learning you get from the article. In case of any queries, feel free to comment. I will be happy to help you.
Weight loss is all about bringing little discipline in life – start small, move more often, even eat more often, stop binge eating, and don’t give when you reach weight loss plateau. While over the whole article we will detail how exactly you – Indian females, can lose weight, the focus will be to get what we said in the first line right.
While over the whole article we will detail how exactly you – Indian females, can lose weight, the focus will be to get what we said in the first line right.
Why females gain weight?
Generally, females gain weight more easily than men. Like every generalization, this one is also not true for every female, but there is science behind the female disposition to weight gain
- Slow Metabolism: Women have a slower metabolism than men, which makes it hard for them to metabolize energy faster. Men’s bodies build muscles with greater ease while women’s bodies tend to bulk up with fat because men’s body has more of lean muscle mass, and therefore can burn more calories at rest, while a female body has more fat cells, which restricts the calorie burn at rest and which makes easy for body to store extra calories and fat.
- Hormones: Women have certain hormones which give them distinct feminine traits and differentiates them at physiological and emotional level. One such hormone is “Oestrogen”. Don’t confuse it with the female reproductive hormone “estrogen”, but it’s not the same. Oestrogen in females affects a lot of things including moods and is responsible for reducing the women’s ability to burn energy, causing fat to be stored in the body.
- Change in dietary pattern and lifestyle: No fixed dietary pattern and change in the lifestyle because of pregnancy, menopause, and irregular menstrual cycle. Moreover, females in India fast quite frequently because of rituals and festivals, affecting diet routine. Uneven diet routine and lifestyle changes are major reasons for weight gain,
Who should go for weight loss?
Well, not all of us need a weight reduction process and weight loss diets and guidance, it can be a solution for maintaining a healthy lifestyle for those who are ‘overweight’ and ‘obese’. Obesity is when a person is 20% or more of the ideal body weight while being overweight is having a body weight 10-20% in excess of the ideal body weight.
The ideal body weight depends on age, sex, height and body frame of a person. Women with 30% body fat are considered obese. Obesity is defined as BMI (basal metabolic rate) of 30.0 kg/m2 or greater than ideal body weight, based on the criteria of the World Health Organization.
BMI is expressed as W/H2 where W is the weight in kg and H2 is square of your height in meter.
| Category | WHO (2004) |
| Underweight | <18.5 |
| Normal | 18.5-24.9 |
| Overweight | 25.0-29.9 |
| Obesity | >= 30 |
How many calories to consume per day?
The energy requirements for an overweight person ranges from 20-35kcal/kg/day depending upon daily body activity ranging from a sedentary, moderate to an active worker.
Calorie deficit concept
Creating a calorie deficit is the only requirement for weight loss. Calculate your daily energy requirements and cut down 500 kcal to lose 0.5 kg weight in a week.
Cutting 500 calories straight from your diet would lead to a calorie deficit state which means you burn more calories than you consume.
A calorie deficit state pushes the body to use fat to make up for the shortfall causing weight loss.
BMR
It is the basal metabolic rate, which tells the number of calories required to keep your body functioning at rest. The higher the BMR, the easier it is to burn calories.
BMR for women= 655.1+ (9.6 * weight [kg]) +(1.8 * height [cm]) – (4.7 * age [years])
With the restriction in the calorie intake the BMR declines and adapts so as to conserve energy.
Breakdown of Calories:
Healthy weight loss adjust your daily requirements of protein, fat, and carbs for optimizing the diet for weight loss.
- Carbohydrates should be 45-65% of the total energy/ calories consumed
- Fats should be 20-35% of the total calories
- Proteins should be ranging from 10-35% of total calories
Distribute your daily calorie requirement to lose weight effectively.
TED Sustainable Weight Loss Framework
TED Weight loss framework states that you to follow three-pronged approaches to weight loss:
- Tips for lifestyle changes for slow but sustainable progress
- Exercise plan
- Diet control
You will find details about each leg of the strategies here.
Tips for effective weight loss
1. Broad Tips for Weight loss
Many people think they can lose weight by starving themselves or just by avoiding junk food. However, weight loss is not about eating less, the concept of weight loss is not based on restricting things completely, it’s about modifying and controlling wrong food habits and knowing our body type.
If you have a slow metabolism, it becomes really hard to lose weight. So, focus on eating foods and adopting habits that increase metabolism. Here are a few ways to improve your metabolism:
Including plenty of proteins in your diet can increase your metabolic rate and reduce the drop in metabolism. Further, protein helps in preventing muscle loss, a common side effect of dieting.
Try to drink plain water instead of sugary drinks that contain calories. It can speed up your metabolism temporarily and fill you up before meals.
- Exercising and lifting heavy weights:
Adding high-intensity workouts and lifting heavy weights in your regular exercise routine can do wonders for boosting your metabolism and helping you burn fat.
- Adding spices to your diet:
Including spicy foods could be beneficial for boosting your metabolism. Adding pepper and capsicum in your diet will help you maintain a healthy weight.
- Replacing cooking fats with coconut oil:
Coconut oil contains medium chain fatty acids which can increase metabolism than long chain fatty acids found in butter and ghee.
- Take a good sleep
- Drink organic and green teas
- Drink fat-free milk and food products
- Eat carbs at night
- Choose whole grains and whole foods
- Eat garlic
- Include nuts and dry fruits in diet
- Have a fiber-rich diet
- Reduce booze to lose fat
- Regular consumption of curds and yogurt
- Add vitamin and mineral supplements to aid in metabolism
2. Tips for sources of food for weight loss in females
- Carbohydrates: Most of your carbs should come from brown rice, whole grains, and whole grain products. Fresh fruits and vegetables should be a big part of your diet. Eliminate sugary liquids such as fruit juices, sodas, flavoured milk, and soft drinks and avoid eating processed food items.
- Protein: For protein intake stick to eggs, lean meats, fish, green peas, soya products and curd.
- Fat: Vegetable oils should be used as cooking oils, which include rice bran oil, soybean oil, canola oil, groundnut oil, olive oil and mustard oil. Include a good amount of nuts and dry fruits and milk and milk products.
- Vitamins and Minerals: Include green leafy vegetables, fruits and other vegetables rich in iron, vitamin B6, and calcium, which help in improving metabolism and weight loss.
Exercises for weight loss
Let us tell you some exercises that will work wonders for your stomach, booty, inner thighs and shoulders. Make sure you add them into your daily workout routine.
A warm up can be called a “pulse raiser” as it consists of a gradual increase in intensity in physical activity, stretching and joint mobility exercising.
Benefits of warm up
Warming up basically brings the body to an ideal condition at which it quickly responds to nerve signals for an effective action.
Warming up doesn’t need a lot of time and has the following benefits:
- Reduces the risk of injury
- Improves mental performance
- Increase range of motion and blood flow
For women, dynamic stretching is ideal as it activates your muscles and improves body awareness. For example, a lunge with a twist engages your legs, hips, and core muscles.
Dynamic stretching has multiple benefits:
- Improves blood flow
- Increases flexibility
- Decreases your risk of injury
- Decreases recovery time
Exercises that should be performed before workout
- Spot Jumping
- Jumping Jacks
- High Knees
- Butt Kick
- Shoulder Rotation
- Dynamic Chest
Main exercises
Pushups strengthen the following body parts:
- Biceps
- Triceps
- Forearms
- Pectoral or chest muscles
Squats
Squats make your body look pretty amazing as they make your muscle mass to increase and help in burning more calories. You gain strength in your legs and at the same time tone your abs, back and legs. Squats also help increase blood circulation in the body and doing squats regularly also helps to reduce cellulite.
The target muscles are the quadriceps, but the following muscles are also strengthened:
- Glutes
- Calves
- Hamstrings
- Core muscles
A lunge is an extremely important exercise for toning the lower body.
The muscles emphasized are:
- Hamstrings
- Quadriceps
- Glutes
- Hip flexors
Donkey Kicks
Donkey kicks tighten your rear end.
They work every big muscle in your body.
With leg lifts, you work your upper abs as well as your lower abs.
Jump squats tone the following body parts:
- Glutes
- Calves
- Hamstrings
- Core
Crunches
Crunches are a core conditioning exercises that improve your balance by strengthening the abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and prevent lower back pain and muscle injury.
Alternate heel touches is an exercise that benefits your abs and obliques.
The knee up crunches is an exercise for perfect abdominals.
Few moves are as good for your midsection as the side plank.
The plank can work wonders for your core because it builds isometric strength to help improve your posture and sculpt your waistline. You can also engage your glutes, hamstrings, back, arms, shoulders.
Women burn a greater ratio of fat to carbohydrates than men. That is why; women do well on lower carb diets. Women also need fewer calories than men because men have more muscle mass and less fat than women.
Cool down is an important part of your routine as it is not only good for the body, but also helpful in avoiding injuries.
Exercises that should be performed for cooling down:
Hamstring stretches are a muscle group that tightens up quickly and can be overworked. One often doesn’t realize that one has tight hamstrings until movement patterns are affected. Sometimes, one may experience knee or back pain.
It not only feels good to stretch these muscles, but hamstring flexibility is very important for the health of your hips, back and knees.
Thus, hamstring stretching exercises are a necessary part of training and are essential in the maintenance of good posture.
With pigeon stretches, you can work your stiff hips from every angle. The Pigeon Pose is correctly called as the “king of hip openers”.
This stretch brings relief to your overworked abs and it is extremely useful for those people who spend their days in front of a computer (or the idiot box) for prolonged periods.
The cobra stretch has the following benefits:
- Lengthens the chest, shoulders, lungs and abdomen.
- Tones the buttocks
- Strengthens the spine
- Alleviates stress and fatigue
- Stimulates the digestive organ
Child’s Pose
The child`s pose is used as a resting position in between difficult poses during yoga practice as it helps to stretch a number of body parts:
It reduces stress and fatigue and gently relaxes the muscles on the front of the body. At the same time, it softly stretches the muscles of the back torso.
Sample Indian Diet Chart for Weight Loss for Female -1000 Calories
Here is sample diet plan. You can customize this according to resource availability and timing.
- Early Morning – Lukewarm Lemon Water (250 ml)
- Breakfast – Moong Dal Roti (1 Pcs) and Double Toned Milk (1 Glass)
- Snacks – Fruits Salad (1 bowl)
- Lunch – Roti (2 pcs), Ghiva Chana Dal (1 katori), Curd (1 katori), and Salad (1 katori)
- Evening Snacks – Green Tea (1 Cup), Almonds (7 pcs), and Roasted Chana (handful roasted chana)
- Dinner – Mix Vegetable Soup (1 Bowl)
- Post Dinner Snacks – Cinnamon Green Tea (1 Cup)
Sample Indian Diet Chart for Weight Loss for Female -1100 Calories
Here is sample diet plan. You can customize this according to resource availability and timing.
- Early Morning – Lukewarm Lemon Water (250 ml)
- Breakfast – Poha with Sprout (1 Pcs) and Milk (1 Glass)
- Snacks – Fruits Salad (1 bowl)
- Lunch – Roti (2 pcs), Mix Vegetable with Soya (1 katori), Salad (1 katori), and Chaach (1 glass)
- Evening Snacks – Green Tea (1 Cup), Almonds (7 pcs), and Roasted Chana (handful roasted chana)
- Dinner – Wheat Flakes with Milk (1 Bowl)
- Post Dinner Snacks – Cinnamon Green Tea (1 Cup)
Sample Indian Diet Chart for Weight Loss for Female -1300 Calories
Here is sample diet plan. You can customize this according to resource availability and timing.
- Early Morning – Lukewarm Lemon Water (250 ml)
- Breakfast – Poha with Sprout (1 Pcs) and Milk (1 Glass)
- Snacks – Fruits Salad (1 bowl)
- Lunch – Roti (2 pcs), Mix Vegetable with Soya (1 katori), Salad (1 katori), and Chaach (1 glass)
- Evening Snacks – Green Tea (1 Cup), Almonds (7 pcs), and Roasted Chana (handful roasted chana)
- Dinner – Wheat Flakes with Milk (1 Bowl)
- Post Dinner Snacks – Cinnamon Green Tea (1 Cup)
Lifestyle changes for sustainability of weight loss
Once you lose kilos, maintaining weight can become an important and a hard task while keeping a strong willpower and change in the mindset helps in sustaining weight loss.
Few tips for a successful weight loss sustainability:
- Exercise often: Exercising helps in weight maintenance and balancing calories.
- Do not skip meals especially breakfast: Eating breakfast helps you reach weight management goals.
- Consume plenty of proteins, a protein increases metabolism and benefits weight maintenance by reducing excessive calorie intake.
- Limit your carbs, limiting refined carbs may prevent weight regain.
- Stay motivated: stay motivated and stick to your plans. One can maintain a successful weight loss if you stick to your healthy eating habits.
- Lifestyle changes: it includes getting enough sleep, eating healthy, controlling stress levels and being consistent with healthy habits rather than going back to your old lifestyle.
- Make sustainable changes: maintaining weight loss can be easier if you make sustainable lifestyle changes, rather than focusing on unrealistic rules.
Female Weight Loss Myth
In every fitness domain, the myths are quite prevalent. Some based on old thumb rules, while other just based on the imaginary theory on the internet. Let’s have a look at some of the common myths associated with female weight loss:
Let’s have a look at some of the common myths associated with female weight loss:
One of the most common and unhealthy myth is that starve to reduce weight. Many ladies think that reducing the intake of food will eventually reduce weight. But, in reality, if you skip meals and starve then you will only get weak and catch diseases. Crash diets are the main reason behind the permanent illness, lack of immunity and chronic pains. So, save yourself from the trouble and eat healthy for a happy and long life.
- Pills for magical weight loss:
With modernization, there are many options available for weight loss such as surgeries, coffee bean therapy, slimming pills, and many doctors even advise taking slimming pills and shakes for weight loss especially to women. Their notion is to sell products to women because men can work hard at the gym, while ladies are delicate and soft who need the pills. However, the sleeping peels are not only bad for health most of the time, but also not efficient in most of the cases, especially when you don’t workout or follow the diet, trusting just on the magic of pills.
- Completely stop eating fat
The balanced diet is made up of five special ingredients that are calcium, vitamins, minerals, carbohydrates, fats and proteins. To reduce weight, many people advise to take a break from fats and increase the intake of proteins in the body. But, in reality, this is the worst myth for a healthy body. Fats play a vital role in the maintenance of the body, but when you cut down the fats, the body loses its energy. The right way is to decrease the intake of fats and increase the intake of proteins to create a balance and still reduce weight.
- Only easy cardio session for females
Cardio training is a must for the people who are trying to shed all the extra pounds. It is important to run on the treadmill and do some heavy cardio training but where is it written that only men can go for hard cardio training? The level of training depends on the endurance level of a person, either male or female. There are many females who have better stamina than males and run for a longer duration than males. So, ladies, do not feel shy and run according to your metabolism and prove the people that no lady is less than a man.
- Don’t check your weight frequently:
Many people believe that check weight on the weighing scale every day is inauspicious and discouraging. It is a common myth among gym trainers that women get discouraged easily so they do not allow them to check weight until the difference is visible. Well, not anymore, now women are strong and practical just like men and can handle the weight problem with patience.
- Weight gain is hereditary:
Many people have genetic issues which come from their ancestors. If a male is healthy, then it is normal, but if a female is healthy then it is hereditary? How can you assume that weight gain problems in women are hereditary? There are many reasons behind weight gain, and there are different ways to reduce. Why attach a reason behind the problem? Now, instead of finding the relation of weight gain in ladies, find a way out and shed all the extra weight.
