Are you bothered by weight gain? Of course, the answer will be yes, we inadvertently increase calories, attend a party and drinking beverage or a piece of cake makes a huge impact. Along with eating right workout is also very important. Read the blog to know about the Quick weight-loss diet plan for female.
Most people have the misconception that a weight loss diet requires a drastic diet such as intermittent fasting, 10-week diet, keto diet or health supplements such as medicines or pills. However, this is incorrect.
In fact, studies show that everything from sleep quality to stress levels can have a major impact on appetite, metabolism, body weight and belly fat.
One requires a balanced diet with right proportions of all food groups which can bring big benefits when it comes to weight loss.
Here are the quick weight loss diet tips for female.
Reasons for Weight Gain in Women
Many a time we are not able to identify the causes of rapid weight gain unless it is too late, here are some reasons why women can gain weight over time.
1. Hypothyroidism as a reason for Weight gain
Hypothyroidism is a condition that occurs when our thyroid gland is not making enough thyroid hormones. This condition can cause rapid weight gain and make you feel tired and weak all the time. Without enough thyroid hormones in your body, your metabolism slows down so you can gain unwanted weight.
If you are someone who is gaining weight and don’t know what is the reason behind it, you should get your thyroid test done. Thyroid medicine can help you lose weight if you follow the proper diet and exercise plan.
2. Age and Menopause
Age and menopause go hand in hand, women start gaining weight during menopause as it leads to hormonal imbalance leading to weight gain. However, age plays an important role here too, with age our metabolism also slows down which plays an important role in weight gain.
Women begin to gain more weight on their lower body during menopause, which can be managed if you take the right precautions. You should start with all the necessary lifestyle changes, taking your vitamins, eating a balanced diet and exercising regularly.
3. Psychological Factors
Psychological factors like depression, anxiety play a very big role in rapid weight gain. When we are not mentally satisfied or happy, our body gets low on energy leading to lethargic behaviour. During this time you can develop bad eating habits, many people with depression find comfort in food, so each time they deal with a tough phase they overeat.
It eventually leads to a poor lifestyle and rapid weight gain. Many doctors can give you antidepressants which can also lead to weight gain. If you are dealing with depression and taking the help of antidepressants and gaining weight then it is suggested that you talk to your doctor and change your medication.
4. PCOS a hormonal problem in women
PCOS, also known as polycystic ovary syndrome, is a very common hormonal problem in women. Women suffering from PCOS develop cysts in the ovaries which imbalance hormones, menstrual cycles and can cause excessive weight gain.
Most doctors consider PCOS to be a lifestyle disease, it is treatable but not curable. You can treat PCOS with a healthy lifestyle in which carbs, sugar can be reduced and calorie intake can be reduced. However, if you don’t keep an eye on your health, the cysts may come back.
5. Environmental Factors for weight gain
Stress has become an essential part of our lives, we all face some or the other kind of tensions every day in our lives. Job changes, location changes, death in the family can be the cause of all stress. Like men, women also face work stress that can upset their hormones and gain weight quickly.
Stress not only hinders our physical health but can also become a burden to our mental health. If you’re stressed, take out your time and enjoy life for a moment. Participate in self-care, meet your friends, take a short vacation, journal every step that counts.
6. Insomnia
Insomnia can be a cause of weight gain, it’s proven that people who sleep less than 6 hours have more body fat. 8 hours of sleep is essential because it will give your body all the energy to work harder the next day.
Lack of sleep can cause our body to produce high levels of cortisol and insulin that cause the body to gain weight. So if you want to keep your mind and body healthy, go to bed early and get the necessary 8 hours of sleep.
7. Water Retention
Water retention, similar to high levels of sodium, can cause weight gain. Water retention occurs when we don’t drink a lot of water every day, so our body catches water and stores it for the future.
Try drinking a lot of water daily as it will help you deal with water retention and detoxify your body.
8. Junk food
Junk food and fast food chains use excessive amounts of sodium and sugar, which may make our hormones imbalanced. They use refined oil and preservatives which are harmful to our bodies.
An overdose of sodium in our body can lead to weight gain and many of us don’t know about it. Packaged food has high levels of sodium, from salad dressings to packed chips, canned foods are all bad for our body and can gain weight faster.
Easy weight loss tips
- Drink 3-4 litres of water.
- Eat more seasonal fruits and fresh vegetables.
- Stress management.
- Don’t say no to white products (white bread, sugar, butter).
- Eat less, drink more.
You may follow exercise routine and stick to eat.
List of Healthy Foods to Include in Your Weight Loss Diet plan
- Fruits and vegetables like tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apple etc. are the best sources of vitamins and nutrients.
- Legumes like moong, black peas, rajma, dal, pulses and chickpeas are an important part of the diet.
- No Indian food is complete without dairy products like curd, ghee, buttermilk and cheese.
- Protein from meat, tofu, legumes, dairy, nuts and seeds.
Weight loss and gain are interlinked for caloric consumption. The best weight loss diet chart should include all food groups, fruits and vegetables, cereals and pulses, dairy products. And eating time is also important.
7-Day Weight Loss Diet Chart For Female
Day of the week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Breakfast | Brown rice idli, sambhar, a spoonful of coconut chutney/two whole eggs, one toast with unsweetened coffee/tea | Chana/Moong dal pancakes with paneer stuffing/scrambled eggs with toast and unsweetened coffee/tea | Plain bread with fruit and milk/omelette and oatmeal with no sweet tea/coffee | Spanish vegetable omelette with toast/oats with yoghurt and fruits and tea/coffee without sugar | Vegetable porridge/French toast and unsugared tea/coffee | Parathas using multigrain with fruits/egg multigrain paratha unsweetened tea/coffee | Fruits with oats and milk and without sweet tea/coffee |
| Lunch | One whole-grain chapati, dal, mixed vegetable curry, a bowl of salad or one whole-grain chapati turned into a tortilla with chicken stuffing | Brown rice with chicken gravy/chickpea gravy and a cup of sauteed vegetables | Whole grain chapati with paneer gravy/chicken gravy and vegetable salad | Sauteed chicken roti wrap with salad/whole-grain chapati with lentil gravy and veg sabzi | Sambhar Rice/Chicken Stew with Appam and Vegetable Salad | Whole-grain chapati with rajma gravy/chicken curry with quinoa | Whole-grain chapati with vegetable soup/chicken soup with vegetable salad |
| Snacks | a glass of buttermilk, 5 almonds and two dates | 2 dates and 5 almonds, a glass of unsweetened milk | 5 almonds and 2 dates, one glass of buttermilk | 5 almonds and 2 dates, a glass of milk (without sweet) | 5 almonds and 2 dates, a glass of milk | 5 almonds and 2 dates, a glass of buttermilk | 5 almonds and 2 dates, a glass of milk |
| Dinner | One large bowl of soup with sautéed paneer/tofu/chicken | One bowl of khichdi and spinach salad | A bowl of brown rice with palak paneer/steamed fish | A bowl of brown rice with chana masala/chicken masala and green salad | One bowl of vegetable pulao/chicken pulao with curd | Two thin lentil pancakes with paneer tikka / grilled fish with flavoured rice | Tandoori paneer with fresh vegetarian salad/Chicken or tandoori fish with fresh vegetarian salad |
Common Foods to Avoid
Some foods, such as full-fat yoghurt, coconut oil and eggs, help in weight loss (***).
Other foods, especially processed and refined products, can gain weight.
- French Fries and Potato Chips
- Sugary drinks
- Candy bars
- Most fruit juices
- Pastries, Cookies and Cakes
- Some Types of Alcohol (Especially Beer)
- Pizza
- Ice-cream
- High-calorie coffee drinks
- Foods high in added sugar
If you are not sure if a food is healthy or unhealthy, read the label *
What have you learned today?
In addition to following a diet like this, physical exercise can not only help to lose weight, but it can also help to maintain a healthy lifestyle throughout. This type of diet is perfect for fat loss in women because the food will give enough energy for the day without being too cumbersome to prepare.
Stay away from highly restrictive plans and talk to your doctor before modifying your diet.
Remember to share this article on weight loss diet for female with your blogging friends.
Faq on weight loss diet for female
Protein-rich foods are among the top foods to eat to lose weight. For the best diet approach, make sure each meal and snack includes sources of protein such as chicken, fish, lean pork or beef, tofu, tempeh, beans, and pulses, or dairy products such as milk, cheese and full fat yoghurt.
Wet watchers suggest that an active date, such as golfing or walking in the park, can encourage your girlfriend into her weight loss goals. Focus on her successes rather than on her failures: You might say,”You’ve really stuck to your workout plan this week” rather than “You need to stop taking in so many calories.”
Follow this 7-day weight loss diet plan carefully and you will likely lose between 5 and 7 kg. This diet is healthy. It’s all about losing weight by controlling your food intake. You will lose weight and also notice positive effects on your skin and digestive system.
1) Apples. 2) Watermelon. 3) Raspberry. 4) Grapes. 5) Oranges.
