A much reiterated mantra of most women we know is “Lose weight!” In our busy, stressful lives we forget to actually do something about it. As the days pass, we become even more obsessed with the idea of losing weight. Eventually, either we lose hope or go on a crash, metabolism-crushing, desperate diet! Who has not seen the monstrous results of fad diets? Weakened immune system, low energy, sagging muscles and worst of all, the weight comes back as fast as it went away! It is time to try a more sensible method of dieting.
Today I am not going to reminisce much on charts, schedules and lists. I will make it easy by just giving you a few simple tips which can be incorporated in your daily routine without much hassle followed by some actual Diet by Design recipes!
Five simple rules for gradual but consistent weight loss:
1. Have 8-10 glasses of water a day.
2. Have 5-6 small portions of meals a day.
3. Incorporate fruits and vegetables (up to 50% of the day’s intake)
4. Choose nutrient dense foods rather than calorie dense ones.
5. Skip the sodas and colas.
Diet by Design recipes you can follow up at home!
Braised Herb Chicken
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried oregano
½ teaspoon garlic powder
¼ teaspoon ground black pepper
1 tablespoon olive oil
1 pound boneless, skinless, chicken thighs
2 cloves garlic
2 cups fat-free chicken broth
3 large carrots, cut into 1-inch chunks
12 ounces fingerling potatoes, cut in half
In a small bowl, combine the rosemary, thyme, oregano, garlic powder and black pepper. Heat the oil in a pan over medium-high heat. Add the chicken and sauté for three minutes per side. Add the garlic and sauté for 30 seconds. Add the potatoes and carrots around the chicken in the pan. Pour the herb mixture over the chicken and potatoes. Add the chicken broth to the pan and bring to a boil. Reduce heat to a simmer; cover and cook for 30-35 minutes.
Serving Size: 1 chicken thigh + ½ cup vegetables
Carbohydrates 23 g
Protein 21 g
Fat 9 g
Saturated Fat 2.1 g
Sugars 3 g
Dietary Fiber 3 g
Cholesterol 105 mg
Sodium 265 mg
Potassium 765 mg
According to World Health Organization, a weight loss of 1 lb per week is healthy weight loss for women! So don’t worry too much if you do not shed off kgs upon kgs in the first week! Make some tiny life style changes and the results will be permanent! Until next time, take good care of yourselves. A healthy woman is a healthy household!
CEO, Diet by Design, Sadia Salman not only provides health and nutrition services but offers life altering diet meals which have helped over 3500 clients to lose weight and become healthy. Certified from Tufts University, Boston, USA, she has applied her knowledge and passion to build healthy communities in Pakistan. Featured in over 25 TV shows and numerous publications to her credit, she gives advice on all areas of health and fitness.
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