Step 2: Plan Your Diet for Weight Loss
Diet contributes to nearly 80% of weight loss, so making smart food choices is critical. Here's a detailed breakdown: 1. Create a Calorie Deficit To lose 10 kg, reduce your daily caloric intake by 500–700 calories. This can help you lose 0.5–1 kg per week. 2. Eat Balanced, Nutrient-Dense Meals Focus on foods that provide maximum nutrients with fewer calories. Include: Fruits and Vegetables: Low-calorie, high-fiber options like spinach, broccoli, apples, and berries. Lean Proteins: Chicken, fish, eggs, tofu, or beans to keep you full longer and support muscle growth. Whole Grains: Replace white rice and bread with brown rice, quinoa, and oats. Healthy Fats: Avocados, nuts, seeds, and olive oil in moderation. 3. Stay Away from Junk Food Avoid sugary drinks, fried foods, packaged snacks, and desserts. They are high in calories but low in nutritional value. 4. Drink Plenty of Water Hydration is crucial for metabolism and appetite control. Drink 2–3 liters of water daily, and replace sugary drinks with herbal teas or lemon water. 5. Practice Intermittent Fasting (Optional) Intermittent fasting (e.g., the 16:8 method) involves eating during an 8-hour window and fasting for 16 hours. It can help control hunger and improve fat burning.