Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood. Physical activity particularly improves brain-related function and outcomes. Eating a healthy diet and exercising often can help control or delay health issues associated with ageing, like high blood pressure and diabetes. Set short-term goals to achieve and maintain a healthy diet and exercise routine.
Make these five tips a priority every day:
Try to be physically active for at least 30 minutes on most or all days of the week. Eat plenty of fruits and vegetables. Choose foods that are low in added sugars, saturated fats, and sodium. Pick whole grains and lean sources of protein and dairy products. Practice all four types of exercise—endurance, strength, balance, and flexibility. Diet Chart Plan for Weight Loss
Day 1 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Oats Porridge in Skimmed Milk (1 bowl), Mixed Nuts (1 katori) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori), Roti (1 roti/chapati) 4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass) 5:30 PM Tea with Less Sugar and Milk (1 teacup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Dal (1 katori) BottleGourd(Lauki) Sabzi (1 katori), Roti (1 roti/chapati)
Day 2 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Lentil Curry (1 bowl) Methi Rice (1 katori) 4:00 PM Apple (1) Buttermilk (1 glass) 5:30 PM Coffee with Milk and Less Sugar (1 tea cup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati), Green Chutney (2 tablespoon)
Day 3 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati), Green Chutney (2 tablespoon) 4:00 PM Banana (1) Buttermilk (1 glass) 5:30 PM Tea with Less Sugar and Milk (1 teacup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Lentil Curry (1 bowl) Methi Rice (1 katori)
Day 4 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Fruit and Nuts Yogurt Smoothie (1 glass), Egg Omelette (1 serve(one egg)) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori), Roti (1 roti/chapati) 4:00 PM Orange (1) Buttermilk (1 glass) 5:30 PM Coffee with Milk and Less Sugar (1 teacup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Palak Chole (1 bowl) Steamed Rice (1 katori)
Day 5 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Skimmed Milk (1 glass) Peas Poha (1 katori) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti) 4:00 PM Papaya (1) Buttermilk (1 glass) 5:30 PM Tea with Less Sugar and Milk (1 teacup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Curd (1.5 katori) Aloo Brinjal Tamatar Ki Sabzi (1 katori), Roti (1 roti/chapati)
Day 6 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Mixed Sambar (1 bowl) Idli (2 idli) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Curd (1.5 katori) Aloo Brinjal Tamatar Ki Sabzi (1 katori), Roti (1roti/chapati) 4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass) 5:30 PM Coffee with Milk and Less Sugar (1 tea cup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)
Day 7 Diet Chart 6:30 AM Cucumber Detox Water (1 glass) 8:00 AM Besan Chilla (2) Green Garlic Chutney (3 tablespoon) 12:00 PM Skimmed Milk Paneer (100 grams) 2:00 PM Mixed Vegetable Salad (1 katori) 2:10 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori) 4:00 PM Apple(1) Buttermilk (1 glass) 5:30 PM Tea with Less Sugar and Milk (1 teacup) 8:50 PM Mixed Vegetable Salad (1 katori) 9:00 PM Low Fat Paneer Curry (1 katori) Missi Roti (1 roti), Roti (1 roti/chapati)
