Poor diet and lifestyle factors have contributed to the major issue of weight gain in Pakistan. As per the WHO (World Health Organization) statistics, 58.1% of people are overweight and 43.9% are obese in Pakistan. Seeing this alarming trend, doctors are stressing the importance of losing weight and focusing on a healthy lifestyle.
Weight loss is not a difficult or impossible journey; all you need is a good weight loss diet plan in Pakistan. You need to be consistent and have the patience to achieve great results. Moreover, weight loss does not mean following a rigorous diet plan or not eating at all, but eating a balanced diet that consists of eating food in the right proportions.
The purpose of this blog is to provide you with a comprehensive weight-loss guide that will help you lose weight faster.
Weight Loss: What Is It?
Weight loss is about burning calories. Therefore, exercising and reducing extra calories from beverages and food can help you lose weight.
Factors affecting weight loss
There are several factors that affect the process of weight loss, and these include:
- Medical issues
- Poor mental health
- Side effects of medicines
- Eating disorders
- Drugs and tobacco
- Convenience foods
- Bigger food portion sizes
- Poor lifestyle
- Poor sleeping patterns
Designing a Weight Loss Diet Plan in Pakistan
First and foremost, you need to set a realistic weight goal. It will help you see the big picture of the benefits of weight loss and keep you motivated. Also, setting a target weight will help you achieve the desired results faster.
Next, you need to ask yourself the following questions before you design a diet plan: It will help you decide the right amount of calories to intake.
- How many meals a day do you prefer to eat?
- Do you need any kind of support to keep you motivated?
- How often do you dine out?
- Do you exercise? How much do you accomplish in a day?
- Do you need a daily treat like cookies, chips, etc. to feel satisfied?
How do I calculate calories for weight loss?
How many calories you need to intake depends on factors like age and your physical activities. However, a general rule of thumb is that females, on average, require at least 1600 calories daily to maintain their weight. On the other hand, males require at least 2000 calories daily. This does not mean that you reduce your nutrient intake; otherwise, you will develop nutritional deficiencies and make weight maintenance difficult.
Females’ calorie intake by age:
- 19-30 age: 1800–2400 calories
- 31–60 age: 1600–2200 calories
- 61+ age: 1600–2000 calories
Males’ calorie intake by age:
- 19–30 age: 2400–3000 calories
- 31–60 age: 2200–3000 calories
- 61+ age: 2000–2600 calories
How to design your weight loss diet plan in Pakistan?
Below, I am going to mention a few diet plan tips that will prove useful in your weight loss journey.
- Avoid starvation to lose weight.
- Prepare wholesome meals.
- Include all food groups.
- Have a healthy and hearty breakfast.
- Try eating breakfast as soon as you wake up, ideally within 20 minutes.
- Take an average lunch that includes vegetables, salad, lentils, roti, chickpeas, and curd.
- Take a light dinner that includes lentils, kebab, and brown bread.
- Eat your dinner 3 hours before you go to sleep.
- Include mini-meals like fruits and nuts in between your main meals.
- Take at least 8 glasses of water.
- Include quality and safe-to-consume weight loss pills such as Febtox Fat and Carbo Burner.
Best Pakistani foods for weight loss
Below is a list of Pakistani foods that you can include in your diet plan to reduce your weight quickly.
- Fruits: Apples, bananas, papaya, pomegranate, and tomatoes
- Vegetables: Spinach, mushrooms, okra, and cabbage
- Legumes: Pulses, kidney beans, chickpeas, lentils, and clack-eyed peas.
- Dairy: Cheese, milk, buttermilk, and yogurt
- Proteins: Chicken, seeds, nuts, and fish
Physical activity and exercise
Performing various physical activities and exercises can help improve overall health and reduce weight.
- Cardiovascular exercises: Jogging, cycling, brisk walking, dancing, aerobics, and swimming
- Strength training: Body weight exercises, free weights, weight machines, and resistance bands
- High-intensity level training: Sprinting, mountain climbing, jumping jacks, and burpees
- Flexibility exercises: Stretching, yoga, and Pilates
A balanced strategy that includes healthy food, portion control, regular exercise, and a supportive environment is needed to achieve a long-term weight loss diet plan in Pakistan. Eat traditional Pakistani cuisine with an emphasis on wholesome components, exercise regularly, and use portion control. Also, look for support from friends, family, or weight loss organizations to maintain your high motivation level. Moreover, be patient, kind to yourself, and make modest, sustainable changes for lasting effects. Keep in mind that achieving weight loss is a long-term effort.