How To Lose 36 Kg Weight? Diet Plan and Tips
Do you think you have what it takes to lose 36 kg in 6 to 7 months? Revive your grit and determination because the diet plan and tips you need on how to lose 36 kg weight are right here!
Many people who have only ever seen themselves with too much weight are unable to find the motivation to change that. If you are one of these people then this diet plan is specifically for you!
Even if you have never dared to lose or manage weight, don’t worry! This will be a rather convenient process. Our clients have been able to manage their weight and reduce it from as much as 94 kgs! If they can do it, so can you!
All you need to do is stick to our easy-to-follow and personalized diet plans. You’ll be losing 36 kgs in a matter of months!
How To Lose 36 Kg Weight: Key Factors to Be Mindful Of
One mistake that people tend to make is suddenly adopting a rigorous workout routine or walk schedule. While exercise is great, such unplanned exercise routines can do more damage to your body than provide you benefits!
For example, due to the intense workout routine, you are likely to feel more hungry and eat double the regular amount or spontaneously. This can result in greater weight gain than the weight loss you were hoping for!
Hence, as you take up new exercise routines for weight loss, complement them with healthy diet plans! The goal is not to starve the body to lose weight. Rather, it is to nourish it to manage the weight.
Disclaimer!
The diet plans we create are personalized to our client’s eating habits and, to a lot of extent, their likes and dislikes in food. However, it is important to prepare yourself to let go of certain items, adjust to their alternatives (they’ll be good!), and reduce portion size.
So the oily paratha mornings might have to take a backseat for a little while.
Diet Plan – How To Lose 36 Kg Weight?
Before we dive into the meal details. Let’s have a look at the table to help you understand the basic calorie count per food item used in these meal plans. The table also includes the alternatives of the food items that are light on calories and focus on complex carbs.
| Food Item | Serving Size | Calories | Healthier Alternative | Calories |
|---|---|---|---|---|
| Paratha (Oily) | 1 (8-inch) | 300 kcal | Whole Wheat Roti (7-inch) | 120 kcal |
| White Bread | 1 Slice | 80 kcal | Brown Bread | 70 kcal |
| Biryani (Rice with Oil) | 1 Cup | 400 kcal | Steamed Rice with Grilled Chicken | 250 kcal |
| Pakoras | 5 Pieces | 350 kcal | Roasted Chickpeas | 150 kcal |
● Pre Breakfast
In winter, begin your day with a pre-breakfast. This can be zeera (cumin) water, cinnamon water, or Kalonji (nigella seeds) raw with warm water. This pre-breakfast in summer can be basil seeds or warm water with anjeer (fig).
● Breakfast
For breakfast, you can choose from the following two options.
Option 1: You can eat half a bread (adhi roti) or 7-inches of bread with an egg (of your choice). Eat some almonds after this breakfast.
Option 2: You can eat half a bread (adhi roti) or 7 inches of bread with any stew (saalan) that is available. Eat some almonds after this breakfast.
● 2 hours After Breakfast
Two hours after breakfast, you can either drink some black coffee or green tea as per your choice.
● Snack After Another 2 Hours
Two hours after your coffee or green tea, you need to eat some fruit. You can eat 1 to 2 fruits of the season that are available.
● Pre Lunch
Before lunch, you need to eat a little bit to keep your stomach full. This can either be a fresh juice such as falsa juice or you can have another fruit.
● Lunch
Your lunch, around 2 pm or after, must consist of a rich salad. Apart from any green and other vegetables that you like, the salad must either have red kidney beans (laal lobia) or black chickpeas (kaalay chanay).
● Evening Beverage
At around 3 to 4 pm you need to consume another cup of green tea.
● Dinner
At 7 or 8 PM, you will have your dinner. You can either have a 7-inch bread or roti with any stew. Or, you can consume 18 teaspoons of rice. In the case of a rice dish such as biryani you can have as much meat as you like but the quantity of rice should remain 12 teaspoons. This dinner should be accompanied by a salad.
| Ingredient | Calories (per 100g) | Protein | Fat | Carbs | Benefits |
|---|---|---|---|---|---|
| Almonds | 579 kcal | 21 g | 50 g | 22 g | Healthy fats, fiber, protein |
| Red Kidney Beans | 127 kcal | 9 g | 0.5 g | 23 g | Fiber, protein, iron |
| Black Chickpeas | 140 kcal | 8 g | 2 g | 23 g | Fiber, protein, low glycemic index |
| Egg (Boiled) | 68 kcal (1 large) | 6 g | 5 g | 1 g | Protein, vitamins, healthy fats |
| Green Tea | 2 kcal | 0 g | 0 g | 0 g | Antioxidants, boosts metabolism |
How to Lose 36 Kg Weight: Tips That’d Go a Long Way
It is extremely important to understand the difference between a snack and a meal. Many times we end up eating full meals in the name of a snack. Hence, the snacks included in our diet plans are typically calculated amounts of fruits, nuts, or specific beverages.
So, how to lose 36 Kg weight? Try to keep track of your eating pattern. Constantly and frequently eating one thing after the other, no matter how small the quantity is, can ruin your diet and weight loss plan.
The table below talks about habits that may look ordinary but are super effective in long-term success.
| Habit | Description | Benefit |
|---|---|---|
| Eat Slowly | Chew thoroughly and take time to enjoy each bite | Prevents overeating |
| Portion Control | Use smaller plates and bowls | Manages calorie intake |
| Avoid Mindless Snacking | Eat only when you’re truly hungry | Reduces unnecessary calorie intake |
| Stay Hydrated | Drink water before meals | Helps control appetite |
| Plan Meals Ahead | Prepare meals in advance | Avoids unhealthy food choices |
Final Words
You must be clear with all your concerns regarding how to lose 36 kg weight by now. All you need to do is to stay consistent for a few months by staying motivated, determined, and believing in yourself! Many people have been able to achieve their weight loss dream by following these diet plans and so can you. The results are evident so take the step and see them for yourself!
