Start your own weight loss plan | Lose weight in 1 month at home
If you would like to know the no.1 question you all keep asking me about weight loss, keep watching.
Hello friends, You are watching your favorite Thamizh Penn channel, which is your no.1 favorite channel on weight loss, health and nutrition coaching.
This is the second day of our weight loss challenge.
I did not anticipate these many people signing up for the challenge.
400+ people have signed up for this challenge.
In my last video, I had said that I will announce the participants in this season 2 weight loss challenge. I don’t think reading out all your names is an efficient use of your valuable time.
However, if you insist that I read out your name, comment below and let me know. I will read it out in my next video.
Today’s video is on the most frequent question you ask me, which is “give me a diet plan”.
Let’s talk about it in detail.
There are 2 different approaches you can take when it comes to customizing your diet chart. Let’s dive deep inside.
If you are new to this channel, here is a quick introduction about me.
Up until 7 years, I was like this with 95 kgs of body weight.
I crafted my own diet chart and followed it step-by-step and was able to get to 65 kgs. At 72 kgs, I met with a weight loss plateau. I broke it and was able to get to 65 kgs.
Over the last 2 months, through keto and IF, I was further able to lose 2 more kgs and now I am at 63 kgs.
In this channel, I give you free tips and tricks that worked for me, the diet plan that I followed, what worked, what did not work, research information and many more.
So, if you have not subscribed yet, do it now and also hit the bell notification icon, so that you get instant updates as I post a new video.
Let’s dive into your most common question on weight loss.
When it comes to a diet plan, sharing someone else’s diet plan or sharing a diet plan created by someone, may not work for you.
There are 2 ways you can approach it. 1) You can create your own diet plan. 2) You can ask a professional to create a customized diet plan for you.
First, let’s see how you can create you own diet plan.
Step 1: You must do your research and understand more about food and nutrition.
What are calories, fat, carbs, protein, fiber, micro and macro nutrients, how do they all interact inside the body, how does the body get its required energy from food and so on.
You can take up courses pertaining to this, or you can read it up from the internet. At the end of the day, all this is knowledge and will always help you. It is never a waste of time to invest your time and energy in learning more about all these topics. So, spend as much time as possible.
Step 2: After mastering the basics, pick your favorite cuisine that you would like to follow. If you do Indian 1 day in the week, Italian on another day, pick the cuisine that you like the best.
Step 3: In every cuisine, there are healthy and unhealthy foods. So, get to know which foods are healthy for that cuisine. For example: in south Indian cuisine, white rice is not healthy. Quinoa or brown rice is a better option.
Maida is not a good option. Whole grain flour is a better choice.
Like this, each cuisine has healthy options and unhealthy options. So, you need to know what options are available that are healthy because our diet chart is based on that. We are not going to have unhealthy food in our diet chart.
After you get an idea of healthy and unhealthy food in your cuisine, list out all the different healthy foods that you want to be added to your diet plan.
I love north indian cuisine. So, I include foods such as whole grain roti, dal tadka, palak paneer, rajma, almond roti, flax seed roti and so on. I can easily follow a diet plan if I include these healthy foods.
Similarly, include healthy foods that you would love to eat in your healthy diet plan. Following a diet is not possible if you do not love what you eat. Ensure the foods you plan to eat are healthy options.
Step 5: Now, calculate calories and macro nutrients in each food that you want to be a part of your diet.
Each body has different calorie requirements. So, find out first as to how many calories you need per day. I already have a video on that. So, I have not included that step here.
Say for example, if we create a 1200 calorie plan, or if you want to be accurate, check out how many calories, your body requires and then get back to creating your diet chart.
After you determine how many calories you need per day to lose weight, start calculating the calories and macros for each food that you have listed out that you want to be a part of your diet plan.
Make a note in a spreadsheet or in a notebook. That works as well.
Step 6: Now create a 7 day diet plan from Monday through Sunday of the foods you will have for breakfast, lunch and snack. If you have a different cuisine for each day, ensure you create your diet chart accordingly.
Start listing food for each meal of the day along with their calories and macro nutrients and build your 7 day diet chart. As you build it for each day, ensure you do not exceed the calorie requirements for that day.
If your calorie requirements are 1500 a day and if breakfast was 400 calories, then for lunch and dinner you only have 1100 calories left.
This is time consuming and tricky. You will eventually get it as you approach this slow and steady.
Step 7: Follow your diet chart for a week and see how it goes. Create a log of the challenges you faced that week and update your diet chart for week 2 to address those challenges on the last day of your week.
Step 8 is to keep repeating the previous step till you perfect it out and create a diet plan that works for you and helps you lose weight. This cycle would keep going on and on. It is time consuming and could be a trial and error case, but eventually you will master it.
Give these steps a shot. If you are not getting it, do not lose hope. Keep doing your best. If you are not seeing results over a period of time, get professional help.
It is important to know how many calories you are consuming to be able to plan for weight loss. Else, you will not have any idea.
Keep trying as long as you can.
Last resort is to seek professional help.
I have provided my email ID. You can contact me for a customized diet plan. Please remember that it will be a paid service as it involves time and effort to create a customized diet plan that works for you.
If you want a free plan, check out my YouTube videos. With all those details, you will be able to create a custom plan for yourself.
It is day 2 of weight loss challenge. If you have not signed up yet, check out my previous video that provides details on how to sign up. It is not too late to sign up yet. I will provide the link to the video in the description box below.
If you have already signed up for this challenge, comment on how your day went – your diet and workout routine and motivate others in this community. I will see you soon in my next video. Keep rocking til then.