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Thank you very much to all. Weight loss karna aur weight gain karna bahot simple hai aur easy hai. Sabse pahle apne body ko track karo kitna weight hai kitna hight hai body me fatt jyda hai ya muscle jyda hai, uske hisab se apna apna planning aur goal set karo because sabki ki body alag alag hoti hai. Mai apna Example deta hu - Mera weight 86kg tha height 166cm thi. Body me muscle nahi the fatt percentage jyda tha to mai weight loss ka plan banaya. Ek Formula hai -- 7800 calories = 1kg. Aap daily track karo aap kitna calories intakes kar rahe ho like agar mera weight 86kg hai to mujhe kaise pata chalega ki mai kitna calories deficit me jau uske liye bhi ek formula hai For Male 24×body weight×1.2(No Physical Activity), 1.3(Moderate Activey),1.4 (very high Strength like International Player) For Female 22×body weight×1.2,1.3,1.4 Mera Example - 24×86×1.3=2683 Ab agar mai daily 2683 calories intake karunga to Mera weight same rahega, aur agar mai 2683 Calories se jyda khaunga to Mera weight gain hoga. Ab weight kaise Kam hoga Maine aapko upar bataya hai 7800 calories barabar 1kg hota hai agar aap week me 7800 defecit khate ho to aapka weekly 1kg weight Kam hoga matlab daily 1000 deficit calories intake karo. Mera personal recommendation hai ek din me 500 - 700 calories defecit me jao aaram se fatt kam ho jayega. Aur daliy physical activity karo like Gym swimming, Jumba Jo aapko comfortable ho. Calories count kaise kare uske liye bahot saar Application available hai. Aur ek to hum log khud use kar rahe hai.😀 Ye mera 2 year ka experience tha Jo aapko share Kiya shayad aapko kuchh help kare. Aapko kuchh Confusion hai to aap mujhe contact kar skate ho. 9137419573
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69 kg
Lost so far: 17.1 kg.
Still to go: 4 kg.
Diet followed: Reasonably Well.
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1458 kcal
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Fat: 27.77g | Prot: 145.46g | Carbs: 161.93g.
Breakfast: Arhar Dal, Cooked Egg White, Ruchi's Soyabean Chunks, Kala Chana, Whey Protein, Coffee. Lunch: Coconut Chutney, Sambar, Idli, Whey Protein. Dinner: Boiled Egg, Cooked Egg White, Arhar Dal. Snacks/Other: Roasted Chana. more...
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steady weight
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