Points to consider:
- Are you trying to lose weight or inches?
- What is your BMI (Body Mass Index)?
- Are you eating a lot or not eating enough?
- what diet plan do you want to follow?
- Drink 1-3 litres of water a day
This is very important and first thing you should focus on when trying to lose weight/inches. If you want to cut down body fat; Drink warm water (Optional: Add lemon juice) first thing in the morning and then have a glass of water before every meal.
2. Portion control diet
If you think, you eat more than you should and it is not healthy try doing portion control diet. Below is an example of what your diet should include.
3. Avoid completely Junk food, sugary drinks/juices, biscuits, crisps
You have to avoid these if you want to lose weight/inches, you may give yourself a treat once a week but it is best to avoid it. Junk food not only increases weight but leads to obesity. Obesity leads to type 2 diabetes, depression, Non-alcoholic fatty liver and many more chronic diseases.
4. Eat slowly
when you eat slow, taking about 15 to 20 minutes enjoying your meal. You will feel more full rather than eating quickly and then looking for more food in your fridge because you still feel hungry. Scientifically after 15 to 20 minutes of slow eating, your gut that suppresses a hormone called Ghrelin (controls hunger/fullness) are released allowing your brain to know that you have eaten and are full. This helps you to stop eating.
I do not mean exercise for 20 minutes and sit on your couch whole day, keep yourself active throughout the day. Choose an exercise that best suits you, either if its cardio, strength training, yoga, HIIT (high intensity interval training). Do proper workout for the time limit that works best for you. Stay active throughout the day by doing chores, going up and down the stairs, going outside for a walk.
Most important of all
Love yourself no matter how you look. You are not trying to change the way you look but changing your lifestyle for a healthy and better life.