[Emma Madisson]

Yes you can , and there are many ways to do so ,lets look at them

1-WATER

Drinking 3–4 liter water daily is good but the magic lies in the timing .

drink 2 glasses of water as you wake up in the morning

drink 1 glass after one hour of breakfast

drink 1 glass half an hour before lunch

drink 2 glass half an hour after lunch

drink 1 glass around 3 pm in the afternoon

drink 1 glass 1 hour before your evening tea

drink 1 glass 2 hour before dinner

drink 1 glass 1 hour before dinner

drink 2 glass half hour after dinner

drink 1 glass 1 hour before you go to bed

*1 glass =300 ml water || total no of glasses=13 || quantity=3.9 liter

You should drink this much water to flush toxin out of body and improve your metabolism rate and improve digestion .

2-FOOD

Make a diet plan based on your income . I will not tell you eat fancy vegetables that a person cannot afford . I myself sometimes find it hard to choice groceries . So lets get down to business

BREAKFAST

Many people think that if we are eating a heavy breakfast ,it will help us in loosing weight but the thing is , you are just adding to your daily food intake because even if you eat a heavy breakfast ,you will get hungry around 10:30 am, that’s just how we are .Now i say eat your usual breakfast but drink a glass of fruit juice (orange/apple/pineapple) around 11 am , this will not only curb down your hunger but make you healthier in the long run.

LUNCH

Salad is a must to include in your lunch (with chillies)

Try to eat a balanced diet .

green leafy vegetable(spinach/cabbage/broccoli/cauliflower/kale) -50–100 gram

Milk product(cheese/curd)-50 gm

Multigrain bread(roti/bread)

protein(meat/chickpea/beans/lentils)-dry without gravy

Eat one banana after lunch (banana is your friend in weight loss)

These are must and depending on your work or timetable you can add things to it.

Try making a lunch chart so theirs a consistency in your diet .Its not compulsory that you eat a full-fledged balanced diet daily but you should make a chart that is convenient for you so that you follow it on weekly basis .

DINNER

Eat light and go to bed only after 3 hours.

Eat soup( literally eat soup ,make it thick , use 5 kind of vegetable )

Avoid milk product and juices (as much as possible)

Eat brown rice or semi-steamed rice(on alternate days only )

Multigrain bread(roti/bread)

Eat protein dishes on alternate days only.

Even after eating dinner ,your stomach should be 40 % empty , this is important and don’t drink water as soon as you are done with food(follow the water chart) and if its uncomfortable ,you can drink 50–100 ml ,to settle you stomach.

And do a 20 minute walk after dinner ,don’t seat after eating dinner ,WALK.

(Follow the water chart too)

3-SLEEP

Sleep is very important in weight loss. The best time to sleep is between 11 pm to 12:30 pm .And 7 hour of daily continuous sleep is important for proper functioning of body . Getting proper sleep can solve many problem like stress, negative attitude , digestive disorders .

CONCLUSION

Following these things will make you healthy but it will not make you fit . Little bit of exercise is important for proper functioning of muscle and joint . Some pointer that can really help in your journey of loosing weight

Walk 6 kilometer daily

do 45 minute exercise daily ,sure you can lose weight without exercise but with exercise you can achieve the result faster and it will last longer.

Cut on sugar drinks( Do not boycott them otherwise it will have a adverse effect i the long run ,drink 1–2 times in a week)

Drink black coffee/green tea in the evening instead of morning

Eat one kiwi before going to bed on alternate days

Avoid fasting always keep a apple in your bag ,to eat

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Since your goal is to lose weight, choose one activity from running, cycling, swimming or any other cardio such as these and mix it with strength training.Use apps like Fitso, Strava, nike+ to maintain your chart and know your calories burned. I would recommend Fitso, as it will help you more than just that.