Around 26 million people of US watching their weight and actively  'on a diet'. What's going on ??? Any idea??....as per health n fitness data they are in battle of loosing weight. Over ⅕ th of the population are obese and half of the population is overweight. It's a alarming situation for all over world's population who is running behind comfort. In search of comfort 'they get everything, but also got extra weight, extra fats in their bodies. In result they r getting premature death by heart attack, Diabeties etc..

I m going to enlighten some quick solution through which we can weight lose 

Body Mass Index :-- At first we have to know our BMI. As per health experts…

BMI below 18.5 - U r underweight

BMI 18.5 -24.9 - You are normal

BMI 25- 29.95 - You are in overweight

BMI 30 - 39.90 - Obese

BMI above 40 - You are extra obesed.

If u known your position than start to diagnose .

Note :- BMI above 30 creates more health related problems, so it's good mark to weightloss . If u able to reduce 10% of your weight, it'll worth for you.

GRADUAL WEIGHT LOSS IS GOOD :-- First you may know how many Calories are required

to maintain your body. And how much calories in taking you everyday. Suppose you are in taking 3000 calories everyday, but as per your stubborn nature don't decrease it fast to 1000 calories, it'll create weakness and more health issues. Focussed on weight loose around 0.45kg to 0.9 kg per week.

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CREATE A DIET PLAN :- In order to weight loss, first step is diet plan. Controlling our energy intake, by counting the calorie intake through everything we eat, drink is extremely logical way to control the increasing weight.

Many people find it's difficult to stick with calorie intake with each n every diet, so diet plan per meal calorie wise is important.

LOW CARBS DIET :-- Add low Carbohydrate diets, because carbohydrates are the main cause of our weight gain.

REDUCE FATS INTAKE:- Fats are the most calorie densed Food, 1gm of fats contains 9 calories, while 1gm of carbs contains 4calories. In our food 30% of calories sources is fatty food, so if you cut fatty foods from your diet, it'll helpfull in weight loss.

ADD FIBERRY FOOD IN YOUR DIET :- Dietry fibres in your food is essential for good health. If a person takes 40gm Dietry fibres everyday, it'll helpfull in weight loss. A higher foods slowly slowly release glucose into the body, such you'll feel more energy in your body.

ADD LOW GI (Glyacemic Index Diet) FOOD :- like, most fruits and vegetables, wholemeal stoneground bread, Porridge , rice n pulses.

ADD PHYSICAL ACTIVITIES IN YOUR LIFE :-- Use stair instead of lift, use bycycle for shorter distance marketing etcs.

Overweight is now a days biggest problem for all youth. I m going to add some value information such you can get rid of extra weight.

I m going to attach full chart for your diet plan.

For quicker n easiest way to reduce your increasing weight, I m going to advise some diets, by following this I'll get good results.

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            Vegetarian Foods for Weight Loss

Vegetarian food is among the best foods for weight loss. It is high in plant Protein and fiber, which helps you feel full for longer. As a result, vegetarian food keep us healthy too.

1.NUTS

 such as almonds, are rich in protein and fibre. Protein helps you feel full for longer, while fibre helps eliminate waste from the body. Such I'll feel energies too,with loosing of weight.

2. Amaranth

Amaranth or ram dana is among the top foods for weight loss. A superfood, amaranth, is rich in minerals, such as calcium, iron, phosphorus, and manganese. Moreover, these gluten-free grains are an excellent source of plant proteins.

3. Avocado

Avocados are full of healthy, it contains high in fibre, which aids in weight loss. Avocados also contain 20 different vitamins and minerals that enhance your health. 

4. Broccoli

Broccoli is loaded with many important nutrients, such as vitamins C and K, protein, and high fibres. All these nutrients are essential for weight loss .

5. Chickpeas

Chickpeas are among the best foods for weight loss as they are high in protein. In fact, half a cup of chickpeas has about 7 grams of protein and 6 gram of fibers.

6. Lentils

Lentils are rich in protein, fibre, good carbs, and vitamins. A cup of cooked lentils has about 18 grams of protein. Moreover, lentils contain slow carbs, folate, manganese, and iron. 

7. Paneer

High in proteins, paneer is recommended for weight loss as it reduces one’s appetite and helps him/her burn belly fat. Moreover, it is slowly digested by the body, which keeps an individual feeling full for longer.

Paneer also contains essential minerals such as iron, magnesium, and calcium. In addition, it is a great food item for weight loss as it contains a low amount of calories.

8. Quinoa

The best food for weight loss in the grain section is quinoa. It is a good source of protein, omega-3 fatty acids, and iit reduces the level of unhealthy cholesterol.

9. Spinach

A Swedish university found that spinach was effective in curbing cravings by 95%. In addition, it helps to accelerate weight loss by 43%. The weight loss is attributed to the fact that spinach contains thylakoids that help to speed up weight loss. In addition, one cup of spinach contains only 7 grams of calories.

10. Sprouts

Sprouts are a protein-rich food that is recommended for weight loss. Moreover, sprouts contain few calories and are an excellent source of fibre. Hence, sprouts help you feel fuller and reduce your appetite. 

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                  Non-vegetarian Foods for Weight Loss

Despite the popular belief that meat helps you put on weight, certain meats are good for weight loss as they are a source of protein. So, here are some meats that you can include in your diet:

1. Chicken

Chicken is high in protein as it contains around 19 grams per 3 ounces.  chicken meat has lower calories per ounce. Further, one can consume the leanest part of this meat, which is the chicken breasts.

2. Lean Beef

Meat from grass-fed cows has high-quality proteins and amino acids. As a result, grass-fed beef is naturally leaner with fewer calories. Beef has around 25 grams of protein in 100 grams of meat. 

3. Pheasant

Among the best foods for weight loss ranks pheasant for its high quantity of protein. This is because 78% of the calories from pheasants are from proteins. Hence, to feel fuller for a longer time, therefore pheasant is good option.

4. Pork Tenderloin

Pork tenderloin has 26.9 grams of protein in a serving of 100 grams. Moreover, As per research published in “Nutrients” showed that a diet rich in lean pork also reducing weight, BMI, belly fat, etc.

5. Rabbit

Rabbit is rich in protein and contains approximately 33 grams of this nutrient in 100 grams. Additionally, it contains just 147 calories, making it among the leanest meats available. Therefore, it helps one build muscle and lose unhealthy fats.

6. Salmon

Salmon is very healthy and keeps you full for hours at a stretch. It is also loaded with proteins, fats (omega-3 fatty acids), and nutrients. 

7. Tuna

Tuna contains around 19.44 grams of protein per 100 grams. Therefore, tuna is a high protein, low-calorie, non-vegetarian option, thereby making it extremely beneficial for weight loss.

8. Venison

Venison contains high protein, about 35 grams of protein per 100 grams of deer meat, this is useful for weight loss.

9. White-fleshed Fish

White-fleshed fish include cod, plaice, pollock, haddock, flounder, halibut, talbot, tilapia, bream, mullet, etc. They have around 10-25% more omega fats than darker coloured fish. Therefore, these fish are a good non-vegetarian option for weight loss.

10. Eggs

As you may already know, eggs are high in proteins. Additionally, they have a lesser number of calories. As a result, they boost your metabolism, which can aid in weight loss.

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