Weight Loss: Meal Planning, workout routine and Strategy

Losing weight isn’t just about looking good. Weight loss is an important strategy for maintaining good health as well. When should you focus on weight loss? Experts say that a good way of knowing if you are overweight is by measuring your body mass index or BMI. BMI is a measure of your body weight relative to your height. A higher value of BMI might indicate obesity. BMI can be easily measured using a BMI calculator. Use this handy BMI calculator by Finserv MARKETS to measure your BMI. A BMI range of 18-25 is considered healthy for men and women. If however, your BMI is more than 25, you may need to focus on weight loss.

Weight-Loss Strategy

There are 2 cornerstones of any weight loss strategy:

  1. Nutrition
  2. Exercise


There’s a popular saying in the fitness industry that abs are made in the kitchen. What you eat every day has a much greater impact on your weight and overall health than mere exercise. There are 3 key elements to a good nutritional strategy.

  1. Eat More Protein – We all know that proteins are necessary for building muscle. This not only makes you stronger but also helps increase your metabolism thereby ensuring that you burn more calories. Moreover, proteins don’t just build muscle, they also help to keep you feeling satiated for longer meaning that you eat less. Make sure that you eat at least 1.6 grams of protein per Kg of body weight.
  2. Control Your Sugar Intake– Sugar, especially the kind found in processed food is not just unhealthy, it can also be addictive. Make sure you get your sugar fix from natural foods such as fruits.
  3. Limit Your Carbs – Carbohydrates are an essential nutrient but too many carbs can lead to bloating and also increase hunger pangs. Indian diets especially tend to be high in carbs and low in protein. Limiting your carbs, therefore, is essential to a good weight loss strategy.


Working out for at least 45 minutes, 3 times a day is essential not just to losing weight but also to maintaining good overall health. Follow this simple home workout plan for the best results.

Day 1 Chest and Triceps

Pushups – 3 sets of 12 reps

Dumbbell Flies – 3 sets of 12 reps

Dips – 3 sets of 12 reps

French Press – 3 sets of 12 reps

Day 2 Back and Biceps

Chin-ups – As many reps as you can

One-arm rowing – 3 sets of 12 reps

Dumbbell curls – 3 sets of 12 reps

Day 3 Legs, shoulders, and abs

Weighted Squats with dumbbells – 3 sets of 20 reps

Sumo squats – 3 sets of 20 reps

Military Press – 3 sets of 12 reps

Front raises -3 sets of 12 reps

Abdominal crunches – 5 sets of 20 reps

The Bottom Line

Exercise and nutrition are the cornerstones of a good weight loss plan. At the same time, it is also important to invest in a good health insurance plan. Health insurance covers your medical expenses in case of hospitalisation or medical treatment in return for a premium. You can compare the best health insurance plans available on Finserv MARKETS here.  A combination of healthy eating, regular exercise, and a comprehensive health insurance plan will make sure you remain fighting fit for a long time.


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