Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

Options For Weight Loss:                                                                                                              There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations.
But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing.

Reduce calories:
No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

What to eat?                                                                                                                                            You are the only person who can take control of your need to eat. You are the only one who can pay attention and notice when you are eating for emotional fulfillment and when you are eating from necessity. You and you alone can get yourself out of your chair and on your feet. You are the only one that can take the responsibility for the condition in which you find yourself. There are medical exceptions but even in these situations if you are trying diet after diet and failing over and over again then you must at some point in time realize that it is quite likely not the diets that aren’t working.                                         Too many men and women give up simply because no one noticed and that is an incredible shame. Give your dieting practices an opportunity to work before you decide they are a failure and you just might surprise yourself with a roaring success.                                                                                         You must hold yourself accountable to your stated dieting and weight loss goals in order to achieve any lasting results. If you have not had dieting success in the past, then perhaps it is time to bring some degree of accountability into the picture and make it happen.

One of the things that makes people not get the weight loss results that they want is that they may occasionally be starving their bodies.

There are two basic ways that this can happen.

One is for it to be done inadvertently—like when you just get busy and forget to eat.
Another is when you purpose deprive your body of food to try and “speed up” your results.

Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

you should just focus on calories, you should focus on quality and the information you're eating changes everything
 
Diet plan for weight loss:
This meal plan is unique as its oil and sugar free .and will be giving to breakfast and dinner options this meal plan is easy to follow and made with easily available and inexpensive ingredients this diet plan will give you good results provided if you don't cheat for 10 days.
 

start your day  with turmeric tea or lemon and chia seed drink, turmeric is a natural detoxifier.
The active ingredient in turmeric known as core cumin increases thermogenesis this leads
 to fat burning and helps with weight loss, although lemons taste acidic, they are actually
alkalizing within the body balancing the body's pH can help to lower inflammation.
chia seeds are an ancient superfood and thought to have been a staple of Mayan and Aztec
 diets ,the fiber in them helps you to feel fuller for a longer time thus it prevents the urge to have
unhealthy snacks.

Note that chia and basil seeds are entirely different and not the same.
 
after 40 minutes have your breakfast. For breakfast I am sharing a smoothie:
 
apple banana smoothie.
1 roughly chopped apple, 1
medium carrot roughly chopped 1/2 cup of
water note that I like my smoothie
slightly on the thicker side if you want
thinner smoothie add 1 cup water instead
of water you can also use coconut water
or any fruit juice now squeeze in one
lemon you can also use orange juice
instead for sweetness and for a sudden
energy boost add in 3 dates
1 tbsp. flax seeds 1/4 TSP freshly ground
cinnamon powder or you can use a small
piece of cinnamon stick and now blend
all this together until everything is
nicely mixed and combined,
 
 
                                                             Benefits:
 
apples contains calm pounds that promotes the growth of good
bacteria in your stomach the high water content and amazing
amount of fiber will keep you full until your next meal.
 
carrots are low in calories and full of nutrients and it will provide you with
vitamin A needed for the day. Did you know that vitamin A plays a role in
reducing abdominal fat, even though 
Dates are high in sugar they contain many different minerals these minerals
can help in lowering blood pressure and regulates fluid balance in the body.
cinnamon is another miracle spice that helps in weight loss it charges belly
fat suppresses your appetite and keeps you feeling fuller.
 
Lunch:
now moving on to
lunch, lightly toast one brown bread and
top it with one sliced boiled egg
sprinkle with salt and pepper along with,
it have one sliced apple sprinkled with
freshly ground cinnamon after half an
hour have one cup of  green tea.
                                                            Benefits:
 eggs are among the healthiest food, eggs are incredibly nutrient dense and filling mainly
because of their high protein content high-protein foods reduce appetite and increase fullness
and when topped on brown bread they make a filling meal along with apple and cinnamon.
 
Evening Snacks:
in the evening have a cup of green tea 
in between if you feel hungry
you can snack on carrots to converse
celery sticks or beetroot slices.
 
remember this is a sugar and oil free diet if you crave for sugary snacks you
can have up to three dates .
 
Dinner:
now moving on to dinner,
have a bowl of masala oats,
this lightly spiced oats will make you
feel fuller along with the vegetables.
 
who don't like masala oats you can have this simple oatmeal with jeera and
coconut 
 
your dinner by at least 7:30 p.m. and last but not the least, at bedtime have a
glass of warm lemon water.
 
 Exercise:                                                                                                                                                     Exercise is vital when trying to lose weight for several reasons:
  • First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level.
  • Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.

Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts.                                                                                                                                                        In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, 



  • You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.
  • If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.
  • Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

                                                                             thanks for reading