If you find it difficult to lose weight and don’t want to go on a crash diet, then no need to worry anymore. You can also lose weight with a simple diet plan. In this, you will get two big meals and snacks in a day, and with light exercise, you will be able to lose weight easily. A fitness coach has shared one such diet plan on social media, which claims to lose 15 kg in 30 days. Let’s know what this easy diet plan to lose weight is.

The fitness coach has shared a video on Instagram, in which he shares a smart and time-saving diet plan with his fans. This diet plan claims to lose up to 15 kg in just 30 days, without starving or any crash diet.

‘Morning’ routine for weight loss

Morning time is extremely important for your weight loss journey. The right start will keep you energetic throughout the day.

1. ‘Wake up’ morning start

Wake up by 7-8 am.

Drink lemon water with a pinch of pink salt. This will help detox your body and speed up your metabolism.

2. ‘Morning workout’

After this, you have to walk briskly for 30-40 minutes, aiming to walk 6,000 steps.

Alternative workout:-

You can do 15 minutes of HIIT (high-intensity interval training) instead.

Or aim to walk 10,000-15,000 steps throughout the day.

For non-gym goers:-

People who do not have time to go to the gym should try to walk 12,000 steps throughout the day. This includes climbing stairs, walking while talking on the phone, and walking for 5-10 minutes after meals.

Fat Burning Workout

20 Jumping Jacks

15 Squats

10 Pushups (on knees if needed)

20 High Knees

30 Second Plank

Repeat all exercises in 3 sets.

3. Rich Breakfast

Include high protein food in breakfast:-

Option 1: 3 boiled eggs.

Option 2: 100 grams of paneer bhurji.

Drinks: You can have black coffee or green tea with it.

Additional Nutrition: Also eat 5 soaked almonds and 2 walnuts. These will provide healthy fats and additional nutrients.

Day and Night Weight Loss Plan

Your day and night meals also play an important role in the weight loss process.

1. ‘Balanced’ lunch (around 2-3 pm)

Have lunch around 2-3 pm.

Include 1 cup of rice or 2 small rotis in the meal.

Eat 1 bowl of dal or 100 grams of paneer/tofu.

Have 1 cup of vegetables (do not add potatoes).

You can have curd or buttermilk with it.

2. ‘Light’ dinner

You have to keep your dinner light like this.

You can include soup in your dinner.

Apart from this, eat as little rice and roti as possible. Reducing carbohydrate intake at night helps in weight loss.

3. ‘Deep sleep’

You should have at least 7 hours of deep sleep at night.

Sleeping early helps control the hunger hormone (ghrelin), which prevents you from feeling unnecessarily hungry late at night.