How to Weight Loss Without Exercise | Diet Chart for Female in India


The best way to lose weight is to reduce the number of calories you eat while increasing the number of calories you burn through physical activity. Losing weight is not easy. But if you’re ready to get started, we’ve got a step-by-step guide to get you on the road to losing weight and better health.

The weight loss diet chart for females can be overwhelming and can upset anyone. It involves a lot of research and is quite time-consuming. Hardly anyone wants to go through the struggle of getting the right diet. Melt body fat, boost your metabolism and drop extra pounds fast with weight loss exercise and diet chart from our nutrition.

Weight Loss Diet Chart for Female in India 2021

A healthy weight is important for good health. Losing excess weight can help you look better, but more importantly, it can create pressure on painful joints and improve overall health. Small changes to your routine can help you slim down without dieting.

The good news is that you don’t really need to finish your entire eating routine or stay in the gym. We are always concerned about our weight; When some of us want to shed a few pounds, there will be others who are focusing on gaining weight. Both are equally challenging and in this post, we are trying to find a solution to losing weight.

10 Tips for Reducing Weight

  1. Reduce Refined Sugar Intake
  2. Eat more fruits and vegetable
  3. Stop Snacking
  4. Eat regular meals
  5. Drink plenty of tap water
  6. Eat high fiber foods
  7. Cut down on alcohol
  8. Eat Slowly
  9. Eat More High Volume Foods
  10.  Lift Weights

Weight Loss Diet Chart for Females

Upon waking up 1-2 glasses lukewarm water + lime juice
Breakfast 1 bowl oats or boiled egg with toast
Mid-morning 1 fruit (any)
Lunch 2 whole wheat/multigrain chapatti + 1 bowl vegetable + 1 bowl curd
Evening snack Green tea + roasted chana
Dinner 2 besan chilla/tomato omelet or grilled chicken or fish + 1 bowl of vegetable

+ 1 bowl salad

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South Indian Diet Plan for Weight Loss

If you want to lose weight, then definitely you should be on a calorie surplus South Indian diet plan for weight loss. Increase the amount of protein in your food when checking carb intake. This can easily help you stay on a calorie surplus diet plan and lose weight in a scientific way to your fullest for long periods.

The below-mentioned diet plan:

MONDAY Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney

Lunch: Whole-grain chapattis with mixed-vegetable curry with one daal

Dinner: Chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain chapattis

TUESDAY Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits

Lunch: Chickpea curry with brown rice/ Brown rice with dal

Dinner: Khichdi with sprout salad/Veg paratha with raita

WEDNESDAY Breakfast: Apple cinnamon porridge

Lunch: Whole-grain chapattis with tofu and mixed vegetables

Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain chapattis with chicken and curd

THURSDAY Breakfast: Yogurt with sliced fruits and vegetable poha

Lunch: Whole-grain chapattis with vegetable sabzi/ Daal with veg and brown rice

Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain chapattis

FRIDAY Breakfast: Vegetable Dalia and a glass of milk/ 3-4 dal paddu with sambar

Lunch: Vegetable sambar with brown rice/ 2 multigrain chapattis with veg/non-veg curry

Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain chapattis

SATURDAY Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables

Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable Kadai

Dinner:  Green salad with mixed vegetables and multigrain chapattis

SUNDAY Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk

Lunch: Vegetable soup with whole-grain chapattis/ one bowl millet and dal khichdi with multigrain chapattis

Dinner: Masala-baked tofu with vegetable curry with multigrain chapattis

Weight Loss Diet Chart for Vegetarian 

Let us now see the 7 days vegetarian diet chart for weight loss ( Lose 5 – 10 kg ). This diet provides Approximately 1200 kcal and 55 – 60 gms protein.

MONDAY Breakfast: Flatten-rice mix veg poha, One fruit

Lunch: 2 chapattis, Tur dal, Kheera raita, Mix veg salad

Dinner: 2 chapattis, Gobi Sabzi, Mix Veg Salad

TUESDAY Breakfast: Oats veggie upma, One fruit

Lunch: Brown Rice, Moong dal, Lauki Raita, Mix veg salad

Dinner: 2 chapattis, Bhindi Sabzi, Mix Veg Salad

WEDNESDAY Breakfast: Millet Upma, One fruit

Lunch: 2 chapattis, Moong dal, Mix veg raita, Mix veg salad

Dinner: Corn Daliya Khchidi, Mix veg Sabzi

THURSDAY Breakfast: Palak Methi Chilla, Tomato Chutney

Lunch: 2 chapattis, Rajma Sabzi, Cucumber raita, Mix veg salad

Dinner: Oats Khichdi, Mix veg sabzi

FRIDAY Breakfast: Moong dal Chilla, Peanut Chutney

Lunch: 2 chapattis, Soyabean sabzi, Mix veg raita, Mix veg salad

Dinner: Millet Khichdi, Mix veg Sabzi

SATURDAY Breakfast: Brown bread sandwich

Lunch: 2 chapattis, Palak Paneer, Mix veg raita, Mix veg salad

Dinner: Oats Khichdi, Mix veg sabzi

SUNDAY Breakfast: Chana Chaat , One fruit

Lunch: Veg Briyani, Paneer Bhurji, Mix veg raita, Mix veg salad

Dinner: 2 chapattis, Mix Veg Sabzi, Mix Veg Salad

Weight Loss Diet Chart for Non-Vegetarian 

Diet chart for weight loss for female in Indian Non-Vegetarian is specially posted for our readers who always got confused about what to eat and what not to eat. Here is a reason for our non-vegetarian readers to rejoice and start losing some quick weight loss.

MONDAY Breakfast: Two fruits like apple or banana, 1 cup of tea

Lunch: Replace white carbohydrates like rice, bread, potatoes, or pasta with whole wheat bread or chapattis, 1 piece of chicken with salad or fruit

 Dinner: Fish, steamed broccoli, or any leafy vegetables and fat-free ice cream

TUESDAY Breakfast: 1 bowl Poha or Upma or Idli

Lunch: 2 chapattis or a small bowl of rice with vegetables or non-veg sabzi

Dinner: Light dinner of salad or a whole wheat bread sandwich

WEDNESDAY Breakfast: 1 bowl of Poha or Upma or Idli. Apple or banana topped with a teaspoon of honey

Lunch: 1 cup rice, and dal, vegetable curry, any fruits like grapes, or bananas

Dinner: Vegetable curry, chapattis, and baked or steamed potato

THURSDAY Breakfast: Fruits like apples, banana, and curd

Lunch: Tomato soup, roasted chicken, radish, lettuce, tomato, pear, and whole wheat chapattis with 1 cup of chopped vegetables

Dinner: Cooked brown rice and pineapple/apple/orange pieces

FRIDAY Breakfast:  1/2 cup tomatoes, a few almonds

Lunch: Fat-free beans and 1 chapatti with vegetables and cucumber slices

Dinner: Green salad with fat-free dressing, chapattis

SATURDAY Breakfast: 1 idli or chapatti, with vegetable curry. 1/2 sliced banana, skimmed milk

Lunch: 1 chapatti, 1 cup of rice, light yogurt, fish curry, mustard, cucumber, tomatoes, and onion slices

Dinner: Brown rice, steamed spinach, and an apple

SUNDAY Breakfast: 1 bowl Poha or Upma or Idli, ½ a bowl of sliced tomatoes

Lunch: Rice, Daal, salads

Dinner: Grilled chicken, chapattis, pineapple slices

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Diet Chart for Weight Loss for Female in 2 Weeks

Daily routine changes are the best way to improve health. Are you completely frustrated using various types of weight loss programs? Have you found so-called weight loss pills or medicine useless? Do you note that liposuction is not the real solution to weight loss? If your answer to the above-asked questions is yes, then you need to look for an effective and permanent weight loss program or method. Do you know that you can lose weight in two weeks?

Losing weight is a really difficult process. And if you do not have the right information, it can be more tiring and discouraging. In this article, I describe how I have lost weight in 2 weeks – by following the basic rules for a healthy life.

Diet Chart for Weight Loss for Female

1. Never miss breakfast

There is a saying that you should always have breakfast like a king. Breakfast is the most important meal of the day. A nutritious breakfast sets the tone for the day by managing blood sugar levels in the body and metabolism. You can have cereal, eggs, and milk in your breakfast.

2. Morning and night rules

Drink light hot water in the morning. Also, drink apple cider vinegar instead of lime water. Add hot water and a tablespoon of vinegar to drink. Your intake increases your metabolism. Repeat this before going to sleep at night.

3. Drinking is good

Drinking water is one of the first rules in weight loss. You need to drink at least 3 liters of water every day. If account usage becomes a task for you, then hire an app that can help you. Various water intake apps are available for users to better manage water intake.

4. Avoid Junk Foods

To lose weight, eating junk food is non-existent. Eating whole foods can make you feel full for a long time. Be sure to avoid junk and processed foods as they contain tons of calories and the bottom line is that if you want to lose weight, junk has to settle down.

Also, snacking can be healthy; Just include some healthy snacks in your routine. When your body craves something sweet or junk, it is okay to surrender that craving all at once, but be sure to limit portion sizes.

5. Burn more calories than you consume

As your goal is to lose weight in 2 weeks, you should aim to reduce 500 calories through exercise every day and 500 calories through exercise. According to nutritionists, women should consume 1200 calories and men 1800 a day. Count the calories and log them in a food journal. You can download an app to help you monitor your intake.

6. Workout for at least 1 hour

Start with 30 minutes and slowly try to follow a 1-hour workout schedule. The least you can try is walking up and down the stairs. You can add squats, lunges, and crunches to your workout schedule. Yoga is also one of the best forms of physical activity for weight loss.

7. Reduce your tea/coffee

You can replace your milk tea and coffee with green tea. Two cups of green tea will not only help your metabolism but will also make you feel refreshed. If not, avoid more than two cups of tea or coffee a day.

8. Sleep is important

Make a habit of sleeping at least eight hours a day. There are many ways by which you can train your brain to sleep in a few minutes. With this practice, you can sleep on time and give your body a necessary and sufficient amount.

Apart from these, there are some small changes that you can bring to your lifestyle and promote your weight loss plan. For example, dig up the lift and move up the stairs, avoid colas and packaged drinks, do not sleep immediately after a meal, walk a while after a heavy meal, choose fried and steamed food.

When you follow all of the above, understand the rule of not starving your body. You should eat less at regular intervals. Last but not least, losing healthy weight is a slow process but by incorporating some small lifestyle changes you can shed those extra pounds in 2 weeks.

1-Week Diet Chart 

MONDAY Breakfast: Besan chilla with Moog dal stuffing

Lunch: Paneer sabzi with chapatti

 Dinner: Soup, sabzi, and multigrain chapatti

TUESDAY Breakfast: Seasonal fruits

Lunch: Seasonal vegetables

Dinner: Mix veg soup

WEDNESDAY Breakfast: Mix veg poha or eggs

Lunch: Multigrain chapatti sabzi

Dinner: Sweet oats

THURSDAY Breakfast: Oats ragi chilla

Lunch: Dal chapatti/rice sabzi

Dinner: Soup paneer veggies roll

FRIDAY Breakfast:  1/2 cup tomatoes, a few almonds

Lunch: Rajma rice with veggies

Dinner: Veggies khichdi

SATURDAY Breakfast: 1 idli or chapatti, with vegetable curry

Lunch: Makki chapatti with saag

Dinner: Egg/soya curry and chapatti

SUNDAY Breakfast: 1 bowl Poha or Upma or Idli, ½ a bowl of sliced tomatoes

Lunch: Veg biryani with raita

Dinner: Bajre ki khichdi

2-Week Diet Chart

MONDAY Breakfast: Oats ragi chilla

Lunch: Mix veg pulao with gravy

 Dinner: Palak paneer with chapatti

TUESDAY Breakfast: Green smoothie

Lunch: Seasonal vegetables

Dinner: Mix veg soup

WEDNESDAY Breakfast: Bread eggs/paneer

Lunch: Paneer roll with veggies

Dinner: Soup multigrain khichdi

THURSDAY Breakfast: Mix veg multigrain upma

Lunch: Dal chapatti/rice sabzi

Dinner: Soup egg/soy curry with chapatti

FRIDAY Breakfast:  Besan mix chapatti (Missi roti)

Lunch: Mung  dal chapatti/rice

Dinner: Sweet daliya / bajra khichdi

SATURDAY Breakfast: 1 idli or chapatti, with vegetable curry

Lunch: Makki chapatti with saag

Dinner: Egg/soya curry and chapatti

SUNDAY Breakfast: Aloo/pumpkin sabzi with puri

Lunch: Veg biryani with raita

Dinner: Bajre ki khichdi

Conclusion

I hope you got an idea of the weight loss diet chart for females. When you follow all of the above, understand the rule of not starving your body. You should eat less at regular intervals. Figure out what physical activity will work with your lifestyle.

Keep in mind that diet alone cannot give you the results you want. Make sure you actively workout at least 30 minutes every day to achieve your weight loss goals.

Always, drink at least 10 glasses of water a day. It is highly recommended to do. Avoid crash diets, medication, or programs that promise to shed too much weight in too little time. If you like this blog post, share it with a friend, and comment on it.


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