To diet, will not follow blindly (weight loss)

All the prisoners at home in the lockdown. Stop going out. This has reduced walking. Besides, it is not possible to go to the gym at this time. As a result, many people have gained weight. To reduce excess weight, many people follow their own diet chart by looking at the website or studying online. Again, when many people follow that diet trend. As a result, all of a sudden, the Keto diet, a week of intermittent  all this has an adverse effect on the body. So whatever happy diet should not start suddenly. At the same time, it is very important to clarify the concept of diet.

Diet does not mean weight loss: 

Each person grows from small to different eating habits. But even today most people go to a dietitian to lose weight by making a chart and eating. Some even seek the advice of a dietitian to maintain their weight. But first you need to know, body weight is not the last word. So that should not be the only goal.

 Many people look slim, but the weight machine says otherwise. In fact, many people may have more or less body weight and muscle weight. So even if you are overweight, there is nothing to worry about if there is no illness. So if you don't want to lose weight, it is better to maintain yourself on an inch basis or through inch loss.

 Just as excess weight does not increase in just seven days, it is not possible to lose 8-10 weights in seven days. Even if it can be reduced, it can never be a scientific and healthy method. Weight loss depends on a number of factors, including body composition, fat accumulation, metabolic rate, stress levels, and disease history. So not everyone will lose weight at the same rate. Some people lose 500 grams in seven days, while others take a month.

BMR and BMI: 

When the body is at rest, the body's BMR or basal metabolic rate is the number of calories it needs to perform various functions. BMR is the body mass index. That is the ideal weight of the body according to height. But these two are not just parameters. Because one person's calorie burning rate is different. 

These factors also largely depend on gender and physical well-being. Again, measuring calories does not follow specific guidelines. Many people have a tendency to easily measure the calories of the whole day's food through the marketable app. But most foods contain a variety of micro and macro nutrients. All in all, special calories are available.

Rules for measuring weight: Different weighing machines can show different sizes. So if you need to measure weight regularly, it should be measured on any one machine. You don't even need to weigh yourself every day while following a diet. Because Rose is more likely to be depressed when measured. So two weeks in a row is enough. The ideal time to measure weight is in the morning. Weight changes throughout the day. In the case of girls, weight gain-loss also occurs during periods. So even if you follow a diet, there is no need to gain weight during the cycle.

To stay healthy:

 Many people think that in order to lose weight, rice and potatoes should be eliminated first. That's not right. Because, the dietitian can determine what will be the benefit of reducing the car diet.
Many people eat immunity boosting shakes, protein shakes, supplements to lose weight. Eating at home is enough to stay healthy. One of the keys to maintaining a healthy weight is to control the amount of food you eat and to eat on time.

If you diet arbitrarily, it can cause various problems. Problems such as dry skin, hair loss, as well as dehydration, acidity, bloating, constipation, irregular periods are not uncommon. Again in many cases micronutrients are lacking. Its direct effect falls on resistance. Sometimes Muscle Strength can be a weakness. It is not uncommon for limbs to become crippled as a result of following a long-term wrong diet.

So it is better to proceed in ‘slow but steady’ method. Have confidence in the diet that can be maintained. Follow an adherent diet.
Before going to a dietitian, it is important to know about his experience and work history.
Health is the root of all happiness. In this case, people are more negligent. Taking care of the body for good health is not a very difficult task. And you have to follow the rules.

Being overweight is not good for health at all. Excess weight causes various diseases in the body. You do a lot to lose weight.
Adherence to diet, exercise and walking. Doing physical work. But the weight is not decreasing at all.

There are several reasons for not losing weight. Let's find out now -

1. It is important to check whether the nutrients in the diet chart are right. Take a diet chart from a nutritionist according to weight, age and height.

2. Many people do not eat to lose weight, which is deadly harmful to the body.
Rather, the weight is not reduced; The opposite can happen.

3. Weight loss will be followed by fatigue and constant tiredness. But you have to keep in mind that you are not doing the wrong exercise? If you want to reduce belly fat, you need specific exercise.

4. If you want to reduce excess belly fat, do pushups or any exercise that puts pressure on the abdomen. Excluding such exercises, just jogging but not very easy to reduce belly fat.

5. Regular sleep disturbances are also one of the reasons for not losing fat. In addition, if the amount of stress in life is high, it can increase the weight.

Diet chart

Find out what is your daily calorie requirement? + How many calories in a food? + 1200 calorie diet daily with food of choice
A simple formula for how many calories to eat daily
Formulas for women,
Daily calories = [755 ✛ (your weight in 9.8 ✕ kg) ✛ (your height in 1.8 ✕ cm) - (4.8 ✕ your age)] "amount of work"
Formulas for men,
Daily calories = [৬৬ ✛ (your weight in 13.8 ✕ kg) ✛ (your height in 5 ✕ cm) - (6.8 ✕ your age)] "amount of work"
Set the value from the chart below in place of "amount of labor"
If you work very lightly = 1.2
Light exercise (light exercise or sports 1-3 days a week) = 1.375
If you do moderate work (moderate exercise or sports 3-5 days a week) = 1.55
If you work hard (exercise hard or play 7-8 days a week) = 1.625
If you work very hard (work of rickshaw puller or laborer) = 1.9
That is, if you are a 30-year-old man weighing 6 kg and 5 feet 6 inches (1 in = 2.54 cm) tall and working very lightly
Then your daily calorie = [✛ ✛ (13.6x7) ✛ (5x 16.6) - (6.6x30] ✕ "amount of work"
= 2039.6 ✕ "amount of labor"
= 2039.6 1.2
= 2448.52
Find out how many calories you need to eat daily to lose weight
If you eat 500 calories less than your daily calorie requirement (i.e. if the man in the example above eats 500 calories less than 2446.52 calories i.e. 1946.52 calories), you will lose half a kilo of weight in a week. And if you eat less than 1000 calories, then your weight will be reduced by 1 kg per week. But one thing to keep in mind is that by no means should you eat less than 1200 calories a day, it is very harmful for the body. Let me explain a little more, let's say your daily calorie requirement is 1600. If you eat less than 500 calories, you need to eat 1100 calories, which is 1200 less. In this case you eat 400 calories less than 500 calories. Then you should not eat less than 1200 calories daily.

How many calories in a food?

 The name of the food is the amount of calories

✩ White rice ➯ a cup ০০200-242

✩ Red rice ➯ One cup ➯ 2116 ✩ White bread ➯ One slice ➯৬৭-98

✩ Red Bread  One Slice 60-69 ✩ Ban Bread ➯ One ৫150

✩ White Flour Bread  One 72 ✩ Red Flour Bread One 60

✩ Nan bread with butter  One 8424 ✩ Rice bread ➯ One ➯ 105

✩ Tandoori bread with ghee ➯ One 102-120 ✩ Tandoori bread without ghee ➯ One ৭ 148

✩ Mug dal khichuri 63/4 cups ৭৬18-215 ✩ Polau  one cup ➯256

Chicken Biryani ➯ One Cup ৮417 ✩ Vegetable Biryani ➯ One Cup ➯ 720

✩ Khasir Biryani ➯ One Plate ৭480 Fried Rice ➯ One Cup ➯120-390

 Noodles cooked  One cup ➯ 720 ✩ Chaomei ➯ One plate ৮ 1820-2430

 ✩ Flour ➯ One cup ➯ 455

✩ White flour ➯ One cup ➯400 ✩ Red flour One cup ৬ 356

✩ Rice flour ➯ a cup 758

✩ Milk One Cup ➯ 148 ✩ Low Fat Milk ➯ One Cup / 240 ml 690

✩ Condensed Milk 71/2 Cup 7490 ✩ Soy Milk ➯ One Cup 690

   Cooked lentils ➯ One cup 100 g ➯ 227110

✩ Cooked mug dal ➯ One cup ➯150 ✩ Boot dal cooked ➯ One cup 100 gm

 ✩ Boiled eggs  A 75 (60 yolks + 15 white parts)

✩ Egg fry ➯ One 692-165 ✩ Egg poach without oil  One 60

✩ Egg with poached oil ➯ One ২ 202 ✩ Tikka chicken ➯100 g ➯148

Roasted chicken 6100 gm / half cup 61328323  Chicken korma 6100 gm 6250

Chicken Fry ➯ One / 128g ৯ 8390 ✩ Chicken Cutlet  One 6375

✩ Fish Curry 7100 g 6323-500 Shrimp Curry 6100 g 6261

✩ Fish Cutlets ➯ One ➯ 227 ✩ Fish Finger িন Three ৬ 182

Roasted Cow One Cup 8434 Beef Korma ➯ 115 g ➯ 18

✩ Minced Beef Cooked ৫250 g / one cup 6555 ✩ Beef Cutlet ➯ One 7500

Chicken Liver Curry 7100g 1 Cup 6172234-353

 Mixed Vegetables Boiled 71 Cups 650 Mixed Vegetables Fried 81 Cups 6110 Mixed Vegetable Korma 71/2 Cup ৭163 ✩ Mixed Vegetable (Labra / Curry) 7200g ➯190

✩ Vegetable Kofta Curry 6100g ৭148 ✩ Mixed Vegetable Star Fry 61 Cups / 208g ➯40-112

✩ Red spinach fried 71/2 cup 650 ং Spinach cooked 61 cup 741

✩ Eggplant mashed 7100 gm 60 ✩ Potato mashed 8100 gm 8150

✩ Eggplant fry  One piece ➯ 114

✩ Beef Burger ➯ One 7110-60 ৬৬ Chicken Burger ➯ One 7210-450

✩ Chicken Sandwich   ৭265 ✩ Pizza ➯ Small Size ➯180-2310

 Hot Dog One 6250 Chicken Roll  One 7235

Chicken Sharma ➯ One 8465 ✩ Blisters ➯ One 650

Fabric Grilled / Microwave Oven ➯ One ০ 30  Salty ➯ One ৬ 163

 Cream Biscuits ➯ A 60-140

/ Energy / Glucose Biscuit  One  23-33 ✩ Toast Biscuit ➯ One medium size.

Est Digestive Biscuits ➯ One 74 ✩ Mary Biscuits ➯ One ৬ 18-26

 ✩ Onion / Pakora ➯ A 606211

✩ Problem  One ➯ 103-258 ✩ Potato Chop ➯ One ৫ 5150-275

 ✩ Tomato Sauce ➯ One tablespoon ➯25

✩ Mayonnaise ➯ One tablespoon ➯110 ✩ Low fat mayonnaise One tablespoon ➯ 45

Peanut Butter ➯ One Table Spoon 694 ✩ Butter ➯ One Table Spoon ০০ 100

Margarine One tablespoon ➯৬৮ Soybean oil ➯ One tablespoon ➯ 120

Olive oil ➯ One tablespoon ➯ 119 Canola oil ➯ One tablespoon ২ 124

Mustard oil ➯ One tablespoon 755 ✩ Ghee ➯ One tablespoon ১ 1112

 ✩ Jelly ➯ a table spoon ➯110

✩ Jam One Table Spoon ➯100 Horlicks ➯ One Table Spoon ০20

Chocolate Ovaltine ➯ One Table Spoon 720 ✩ Ovaltine ➯ One Table Spoon 720

 ✩ Tea 1 teaspoon with sugar and milk ➯ a cup 628

✩ Tea without sugar and milk ➯ One cup ➯2 ✩ Coffee with 1 teaspoon sugar and milk ➯ One cup ➯38

✩ Coffee without sugar and milk  One cup ➯2 ✩ Sugar ➯ One teaspoon ৬18

Honey ➯ One teaspoon ➯22 ✩ Molasses ➯ One teaspoon ➯25

 Plain cake ➯ a piece ➯217

Cheese Cake ➯ One Piece  1380-180 Fruit Cake ➯ One Piece ২ 8320-38

Chocolate Cake ➯ One Piece  2335 ✩ Pastry ➯ One Piece  8330-400

Ice cream  a cup 628-620

Soft drinks One bottle / can ➯150 ✩ Apple juice (without sugar) ➯One glass ➯118

Grape juice (without sugar) ➯One glass ৫154 ✩ Orange juice (without sugar) One glass 795

 Pepper Juice (without Sugar) ➯One Glass ৪141 ✩ Mixed Vegetable and Fruit Juice One Glass ➯৭2

✩  chocolate milk shake ➯a glass ০০900

Coconut water  One glass ➯50 

Lemon juice 71 tablespoons 75

 ✩ Mozzarella Cheese  One Cup 6336

 ✩ Laddu ➯ A 7200-250

✩ Jilapi Bara ➯ One ০০ 200 ✩ Carrot pudding with sugar ➯ One bowl ৬ 7280-400

✩ Boot Halwa / Ice ➯ One Piece ➯150-200

✩ Coconut Ice ➯ One ৯ 1922 ✩ Caramel Pudding 71/2 Cup ➯ 120

 ✩ Steamed cake ➯ One 800

 Oil Cake (Malpoya) A 6325 ✩ Sweet Yogurt ➯ Half a Cup ➯200

✩ Sour yogurt ধা Half a cup 80 ✩ 

✩ Fruit custard ➯ a cup ৭172-232

✩ Wood nuts  a handful ৬৮17 ✩ Pesto nuts ➯ a handful 17

✩ Cashew nuts ➯ A handful 16 ✩ Chinese almonds ➯ A handful ➯180

Raisin 71/2 cup 7210

✩ Dates ➯ One 23 ✩ Apple  One ➯ 990

Sea banana One ➯ 7110 ✩ Guava ➯ One 650

✩ Mango One cup ➯ 107 ✩ Grape ➯ One cup ➯

✩ Blackberry ➯ One 63-4 ✩ Pineapple  One cup

✩ Pears  One 71 ✩ Jackfruit ➯ One Cup ➯ 155

✩ Watermelon  One cup 748 ✩ Papaya ➯ One cup 655

✩ Litchi  a cup ➯125

✩ Cucumber 61/2 cup 74 ✩ Carrot 61 cup 752

Tomatoes 61 t 730 ✩ Lettuce 63 t 75

Capsicum 61 to 615