How to LOSE 4 KG WEIGHT in a month (Weight loss tip) // MyHealthBuddy

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How to make a #weightloss diet plan 👇🏼

𝗦𝗧𝗘𝗣 𝟭. Calculate your BMR and TDEE (google “MHB calculator”)
𝗦𝗧𝗘𝗣 𝟮. Target calories = Tdee - 500 ( adjust according to goal )
𝗦𝗧𝗘𝗣 𝟯. Then set your protein target - 1.2 gm to 1.8 gm/kg of your body weight.
𝗦𝗧𝗘𝗣 𝟰. Then set your fats, 30% - 40% of your target calories.
𝗦𝗧𝗘𝗣 𝟱. And then fill rest of your calories with carbs. (You can increase your fat% further if you are not carb tolerant or you like fats more (and vice versa)
𝗦𝗧𝗘𝗣 𝟲. Once you have your target calories and macros, use MyFitnessPal to design your actual #mealplan .

𝗔𝗱𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗣𝗼𝗶𝗻𝘁𝘀 𝗳𝗼𝗿 𝗽𝗲𝗼𝗽𝗹𝗲 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼𝗿 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 :

You can include the following foods and still #loseweight and enjoy the journey :

𝙍𝙚𝙜𝙪𝙡𝙖𝙧 𝙛𝙤𝙤𝙙𝙨 : Rice, Roti, Potatoes, Dosa, Tea, Whole eggs, Milk, Chicken, Paneer, Idli, Biryani , Cookies, Bread, Green leafy veggies.

𝙊𝙘𝙘𝙖𝙨𝙞𝙤𝙣𝙖𝙡 𝙛𝙤𝙤𝙙𝙨 : Pizza, Icecream , Drinks, Chocolates, Burger etc.

And whatever else you love. You don’t have to eliminate any foods to #loseweight

𝙅𝙪𝙨𝙩 𝙢𝙖𝙠𝙚 𝙨𝙪𝙧𝙚 𝙩𝙝𝙖𝙩 :

✔ the calories and macros of these foods are accounted in your plan.
✔ None of these foods are trigger foods (means any of these leads you to binge eating).
❌ Apple Cider Vinegar , Lemon water with Honey, Green Tea, Zeera Water etc have no weight loss magic.

𝙁𝙤𝙧 𝙘𝙪𝙨𝙩𝙤𝙢𝙞𝙨𝙚𝙙 𝙙𝙞𝙚𝙩, 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙥𝙡𝙖𝙣𝙨 𝙖𝙣𝙙 𝙬𝙤𝙧𝙠 𝙪𝙣𝙙𝙚𝙧 𝙖 𝙘𝙤𝙖𝙘𝙝, 𝘿𝙈 𝙪𝙨 📩

Follow @myhealthbuddy for more such #healthtips

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