How does an inactive person lose weight?

 Created for Weight Reduction in Inactive to Slightly Active Adults

Key Remarks: 

Calorie Goal: 1200 calories/day (appropriate for small women or individuals looking to lose weight; men/active people might require 1500+ calories). 

Health Guidance: Speak with a physician/nutritionist prior to beginning, particularly if you have diabetes, PCOS, thyroid problems, or other health issues. 

Hydration: Consume 2.5–3 liters of water each day. Incorporate herbal teas, such as ginger and cumin. 

Activity: Combine with 30 minutes of walking/yoga for optimal outcomes. 

Personalization: Tailor servings according to appetite, exercise, and wellness objectives. Vegetarian choices available; non-veg alternatives offered. 

7-Day Meal Plan 

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Día 1 

Breakfast (290 kcal): 2 Moong Dal Cheelas (oil-free) + ½ cup mint dip. 

Lunch (340 kcal): 1 cup of brown rice + 1 cup mixed vegetable curry (beans, carrots, peas) + ½ cup black chana curry without skin. 

Snack (110 kcal): 1 tiny guava + 5 almonds. 

Dinner (260 kcal): 2 chapatis (whole wheat) + ½ cup lauki (bottle gourd) lentils. 

Día 2 

Breakfast (280 kcal): 1 cup vegetable poha (flattened rice) with onions, peas, and mustard seeds. 

Lunch (350 kcal): 1 cup quinoa pilaf with vegetables + ½ cup low-fat yogurt. 

Snack (100 kcal): 1 cup chaas + 1 small cucumber. 

Dinner (270 kcal): 1 cup spinach lentils (palak dal) + 1 flatbread. 

Día 3 

Breakfast (270 kcal): 2 idlis + ½ cup sambar (packed with vegetables) + 1 tbsp coconut chutney. 

Lunch (330 kcal): 1 cup of cabbage and carrot stir-fry + 1 cup of red lentil (masoor dal) + 1 small bowl of cucumber yogurt. 

Snack (120 kcal): 1 orange + 1 tsp of chia seeds in water. 

Dinner (280 kcal): 1 cup vegetable khichdi (rice, moong dal, vegetables) + 1 teaspoon ghee. 

Día 4 

Breakfast (300 kcal): 1 serving vegetable upma (semolina with peas, carrots) + 1 cup green tea. 

Lunch (320 kcal): 1 flatbread +