Diet Chart for Weight Loss for Female Based on Latest Research by Dietitians

Diet Chart for Weight Loss for Female Based on Latest Research by Dietitians

Written By: Dt.Hetal Mehta

Get an Answer from Experienced Dietitian  for your Queries on this Post - Check End of the Article to Leave Your Comment or Query.

For many women being overweight is a bane. It not only makes you feel embarrassed but also leads to severe, chronic medical conditions associated with a wide range of debilitating & life-threatening conditions and stances one of the major threats to human health and well-being.

Thus, need to know the perfect Diet Chart for weight loss for Female to remain fit.   

With a few lifestyle changes and diet plans, an individual can easily shed many pounds without any side effects.

Most of you might try many options to lose weight, but couldn’t get any significant result, and now may find yourself on the brink of frustration.

Don’t worry! Follow a precise diet that really makes you lose weight quickly.

For instance; celebrities or model’s looks great and healthy because of their choosy diet plans and regular exercises. Their diet fads shed their pounds and maintain their image.

Mostly, when women or men, decides to take on a diet plan from many available healthy weight loss diets, the first and foremost thing that buzzes in their mind is, which type of diet would be appropriate & effective. sometimes at this stage taking expert doctor's advice from Yashoda Hospital Secunderabad is essential to get clarity.

Here, the thing is not just losing weight, but also improving health.

What is Overweight?

Overweight or obese, means that someone has more body fat than required. Every individual has some body fat, but too much fat leads to various health problems. Usually, the National Institutes of Health (NIH) defines overweight in terms of the BMI.

For the female, overweight is nothing but a BMI of 27.3 % or more.

 

Diet Chart for Weight Loss for Female

How to calculate Overweight?

Individuals BMI (Body Mass Index) value is calculated in order to understand whether he or she is overweight or not.

BMI is calculated based on the individual’s height and weight.

 

BMI = (Weight in Kgs) / (Height in Meters)*(Height in Meters)

The following are the ranges for BMI:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greate

 

BMI chart as per Age

Height Weight
  Normal Overweight Obese Extreme Obesity
4ft 10"
(58")
91 to 115 lbs. 119 to 138 lbs. 143 to 186 lbs. 191 to 258 lbs.
4ft 11"
(59")
94 to 119 lbs. 124 to 143 lbs. 148 to 193 lbs. 198 to 267 lbs.
5ft
(60")
97 to 123 lbs. 128 to 148 lbs. 153 to 199 lbs. 204 to 276 lbs.
5ft 1"
(61")
100 to 127 lbs. 132 to 153 lbs. 158 to 206 lbs. 211 to 285 lbs.
5ft 2"
(62")
104 to 131 lbs. 136 to 158 lbs. 164 to 213 lbs. 218 to 295 lbs.
5ft 3"
(63")
107 to 135 lbs. 141 to 163 lbs. 169 to 220 lbs. 225 to 304 lbs.
5ft 4"
(64")
110 to 140 lbs. 145 to 169 lbs. 174 to 227 lbs. 232 to 314 lbs.
5ft 5"
(65")
114 to 144 lbs. 150 to 174 lbs. 180 to 234 lbs. 240 to 324 lbs.
5ft 6"
(66")
118 to 148 lbs. 155 to 179 lbs. 186 to 241 lbs. 247 to 334 lbs.
5ft 7"
(67")
121 to 153 lbs. 159 to 185 lbs. 191 to 249 lbs. 255 to 344 lbs.
5ft 8"
(68")
125 to 158 lbs. 164 to 190 lbs. 197 to 256 lbs. 262 to 354 lbs.
5ft 9"
(69")
128 to 162 lbs. 169 to 196 lbs. 203 to 263 lbs. 270 to 365 lbs.
5ft 10"
(70")
132 to 167 lbs. 174 to 202 lbs. 209 to 271 lbs. 278 to 376 lbs.
5ft 11"
(71")
136 to 172 lbs. 179 to 208 lbs. 215 to 279 lbs. 286 to 386 lbs.
6ft
(72")
140 to 177 lbs. 184 to 213 lbs. 221 to 287 lbs. 294 to 397 lbs.
6ft 1"
(73")
144 to 182 lbs. 189 to 219 lbs. 227 to 295 lbs. 302 to 408 lbs.
6ft 2"
(74")
148 to 186 lbs. 194 to 225 lbs. 233 to 303 lbs. 311 to 420 lbs.
6ft 3"
(75")
152 to 192 lbs. 200 to 232 lbs. 240 to 311 lbs. 319 to 431 lbs.
6ft 4"
(76")
156 to 197 lbs. 205 to 238 lbs. 246 to 320 lbs. 328 to 443 lbs.
BMI 19 to 24 25 to 29 30 to 39 40 to 54

 

How many calories a female need - based on Age

The total number of calories an individual needs each day differs based on factors, such as the person’s age, height, sex, weight, & the level of physical activity they perform. Also, a need to maintain, lose or gain weight & other factors affect the number of calories consumed.

The estimated range of calories for adult women is from 1,600 to 2,400 calories per day and for men calories ranges between 2,000 to 3,000 calories per day.

The following are the estimated calories for the female based on the age:

AGE Sedentary Moderately
active
Active
2 1,000 1,000 1,000
3 1,000 1,200 1,400
4 1,200 1,400 1,400
5 1,200 1,400 1,600
6 1,200 1,400 1,600
7 1,200 1,600 1,800
8 1,400 1,600 1,800
9 1,400 1,600 1,800
10 1,400 1,800 2,000
11 1,600 1,800 2,000
12 1,600 2,000 2,200
13 1,600 2,000 2,200
14 1,800 2,000 2,400
15 1,800 2,000 2,400
16 1,800 2,000 2,400
17 1,800 2,000 2,400
18 1,800 2,000 2,400
19-20 2,000 2,200 2,400
21-25 2,000 2,200 2,400
26-30 1,800 2,000 2,400
31-35 1,800 2,000 2,200
36-40 1,800 2,000 2,200
41-45 1,800 2,000 2,200
46-50 1,800 2,000 2,200
51-55 1,600 2,000 2,200
56-60 1,600 2,000 2,200
61-65 1,600 1,800 2,000
66-70 1,600 1,800 2,000
71-75 1,600 1,800 2,000
76 and up 1,600 1,800 2,000
  • Sedentary means lifestyle which includes physical activity of independent living.
  • Moderately Active means, the lifestyle which includes physical activity equal to walking around 1.5 to 3 miles each day at 3 to 4 miles per hour, along with the activities of independent living.
  • Active means, the lifestyle which includes physical activity equal to walking over 3 miles each day at 3 to 4 miles each hour, along with the activities of independent living.

 

 Why only a few females become overweight?

The following are some of the major reasons why women tend to become overweight:

Pregnancy: It comes with various metabolic changes. Further, pregnancy sees an influx in unhealthy cravings, which should be managed consciously. It is possible that they have cravings. However one must be able to control them rather than the cravings controlling you. It is suggested that women must lose pregnancy fat within six months of baby birth.

A genetic predisposition could also be one of the main reasons for overweight in female

Emotional baggage, women experiencing negative events in their lives are likely to grow fat by using food as a way to numb confusion and pain.

Lack of physical activity and bad eating habits: Female is in close propinquity to food and thus end up eating more than men. Also, females are easily addicted to fast foods.

Female Hormones:  Women have few specific hormones that result in weight gain. Hormones, such as Oestrogen and cortisol. For instance, Oestrogen, when possessed in abundance, tends to water retention, cellulite, excess weight in hip & thigh regions and an increase in breast size.

The excess cortisol production stimuli are the body to store intuitive fat around internal organs, which appears as excess belly fat.

 

The scientific reason for overweight

The following are some of the scientific reasons for being overweight:

  • Unhygienic and improper diet
  • Lack of exercise or physical activity
  • Gene’s causes obesity
  • Medical conditions such as underactive thyroid, polycystic ovary syndrome (PCOS) and Cushing syndrome.
  • Stress, Poor Sleep, and Emotional Factors

{ Also Read: North Indian 1200 Calorie Diet Plan For Weight Loss }

 

One month Diet plan for weight loss

Below is a healthy one-month Indian diet plan menu that focuses on fresh and nutritious food.

Based on the required calories and food preferences, you can adjust the diet plan.

 

1st Week Plan :

8:00 AM : 

5 soaked almonds with the skin,1 kali mirch just swallow it 

9:00 AM : 

1 toasted brown bread with Amul lite butter/salad and chutney/hung curd dressing

11:30 AM : 

one fruit of your wish

1:30 PM :

 A small plate of salad prior to starting the meal, as it contains fibers which prevent false hunger that makes u overeat.1 bran chappati (mix of wheat flour & wheat bran) with 1 bowl of dal. 

5:00 PM: 

1 cup of milk or tea with 2 Marie biscuits / 1 small bowl bhuna channa/ 1bowl popcorn ( without butter)

7:30 PM: 

A small plate of salad prior to starting the meal. 1 bran chappati with 1k vegetable ( not rajmah, channa or kadhi)

8:30 PM : 

One fruit of your wish

 

2nd Week Plan :

8:00 AM :

2 glasses of tulsi leaf water, 5 soaked almonds with skin,1 kali mirch

9:00 AM : 

1 toasted brown bread with Amul lite butter/ salad  / hung curd dressing/ chutney

11:30 AM : 

One fruit of your wish

1:30 PM: 

A small plate of salad prior to starting the meal.1 sandwich i.e. 2 brown pieces of bread with paneer filling,  or egg whites

5:00 PM: 

1cup of tea or milk with 2 biscuits

7:30 PM: 

A small plate of salad prior to starting the meal. 1 bran chappati & 1 k vegetable which can include rajmah, kadhi or channa

8:30 PM: 

One fruit of your wish

 

3rd Week Plan :

8:00 AM : 

2 glasses of methi seeds water,5 soaked almonds with skin,1 kali mirch.

9:00 AM : 

1 glass of milk & a fruit

11:30 AM : 

One fruit of your wish

1:30 PM:

1 bran chappati & any vegetable

5:00 PM:
1cup of milk or tea with 2 biscuits/1bowl popcorn (without the butter)/ 1 small bowl bhuna channa

7:30 PM: 

3 pcs steamed/roasted chicken or fish + salad (nonvegetarians)
for vegetarians:
1.  salad+ 1 bowl dal + 1 bowl curd
2.  salad+ 1 bowl veg + 1 bowl curd 

8:30 PM:

One fruit of your wish

 

4th Week Plan :

8:00 AM :

2 glasses of methi seeds water,5 soaked almonds with skin,1 kali mirch.

9:00 AM : 

1 glass of cold coffee & a bb toast

11:30 AM : 

One fruit of your wish

1:30 PM: 

You can have a lot of options this week
1 bowl sprouts + fruits
1 bowl vegetables + 1 bb toast
1 bowl 
dalia + 1 bb toast
1 bowl 
kadhi + 1/4 plate rice

5:00 PM: 

1 cup of milk or tea with 2 biscuits/1bowl popcorn (without the butter)/ 1 small bowl bhuna channa

7:30 PM: 

1 bran chappati & 1 bowl vegetable.

8:30 PM: 

One fruit of your wish

 

Exercises to lose weight :

  • Surya Namaskar at early morning
  • Walking for at least 20 minutes for 3 days a week 
  • Zumba dance
  • Swimming
  • Masala Bhangra
  • Exercise Those Abs
  • Low Belly Leg Reach
  • Boat Pose
  • Planks
  • Squats
  • Desi Jam Cardio

 

Foods to include in the Regular diet for losing weight :

Here are a few healthy items that have to be added to your regular diet for losing weight.

  • Vegetables: Cauliflower, Greens, Carrots, Herbs, Peppers, Eggplant, Garlic
  • Fruits: Strawberries, Mango, Apples, Papaya, Grapes, Banana
  • Grains: Oats, quinoa, millet, brown rice, whole-grain bread
  • Frozen produce: Mixed vegetables & frozen fruits
  • Legumes: Lentils, beans, pulses
  • Nuts: Almonds, cashews, pistachios
  • Dairy: Milk, unsweetened kefir, unsweetened yogurt, curd, cheeses
  • Seeds: Sunflower seeds, pumpkin seeds, lotus seeds
  • Beverages: Green tea, sparkling water, coffee, Darjeeling tea
  • Condiments: Sea salt, turmeric, pepper, ginger, cinnamon, paprika
  • Proteins: Tofu, legumes, dairy products, hummus
  • Starchy vegetables: Potatoes, parsnip, pumpkin, sweet potatoes, corn
  • Healthy fats: Olive oil, coconut oil, ghee, unsweetened coconut, sesame oil, peanut butter, avocado

 

Foods to avoid

The following foods that have to be avoided:

Candy, fried foods, Junk Foods & soda

 

Processed food

  • Sugar: sweetened beverages such as soda, fruit punch & juices, sweet lassi, sports drinks every day
  • High-sugar foods: Ice cream, rice pudding, cookies, pastries, sweetened yogurt, cakes, high-sugar cereals, digestive biscuits
  • Sweeteners: Sugar, Jaggery, honey, condensed milk
  • Sweetened sauces: Ketchup, sweetened curries, barbecue sauce
  • High-fat foods: Fast food like Burgers, french fries, fried foods, bhujia, chips
  • Refined grains: Products such as white bread, biscuits, white pasta
  • Trans fats: Vanaspati, margarine, highly processed foods, fast foods
  • Refined oils: Soybean oil, Canola oil, corn oil, grapeseed oil

Conclusion

We understand your desire and applaud your commitment. Follow a precise diet plan along with a regular exercise to lose weight. For best diet plan, weight watchers, don't fear,Get opinion from top level hospital like  Maxcure Hospital Hyderabad is offering packages to manintain healthy weigh; plus100years is here to provide the weight loss diets! With our expert dietitian's assistance, a lot of people became thinner and lighter.

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