Bharti Singh weight loss Diet

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How to loss weight in a month ?


Bharti Singh weight loss

Before starting any weight loss plan, it's important to consult with a healthcare professional to ensure that you are healthy enough to lose weight and to determine a safe and appropriate target weight loss goal. Additionally, sustainable weight loss generally involves a combination of healthy eating and regular physical activity.

Assuming you have already consulted with your healthcare professional and have a weight loss goal in mind, here is a sample weight loss plan for one month:




  1. Determine your daily calorie needs: Use an online calculator to estimate your daily calorie needs based on your age, sex, weight, and physical activity level. Subtract 500 to 1000 calories from that number to create a calorie deficit, which is necessary for weight loss.

  2. Plan your meals: Plan out your meals for the month, focusing on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. Aim for 3 meals per day with 1-2 snacks if necessary, making sure to stay within your daily calorie limit.

  3. Track your progress: Keep track of your weight and measurements throughout the month to monitor your progress. This will help you adjust your diet and exercise plan if necessary.

  4. Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Incorporate strength training at least 2 times per week to help build muscle and increase metabolism.

  5. Stay hydrated: Drink at least 8-10 glasses of water per day to stay hydrated and help flush out toxins.

  6. Get enough sleep: Aim for 7-9 hours of sleep per night to help regulate hormones that impact weight loss.

BMI Chart :

Underweight: BMI less than 18.5 Normal weight: BMI between 18.5 and 24.9 Overweight: BMI between 25 and 29.9 Obese: BMI of 30 or higher

Height and Weight Chart:

Height (feet and inches) | Normal Weight Range (in pounds)

4'10" | 91-118 lbs. 4'11" | 94-123 lbs. 5'0" | 97-128 lbs. 5'1" | 100-132 lbs. 5'2" | 104-136 lbs.

5'3" | 107-141 lbs.

5'4" | 110-145 lbs. 5'5" | 114-150 lbs. 5'6" | 118-155 lbs. 5'7" | 121-160 lbs. 5'8" | 125-164 lbs. 5'9" | 128-169 lbs. 5'10" | 132-174 lbs. 5'11" | 136-179 lbs. 6'0" | 140-184 lbs.

How to calculate BMI ?

  1. Measure your height in meters (or feet and inches). For example, if you are 5'7", convert that to 1.7 meters (5 feet x 12 inches/foot = 60 inches; 60 inches + 7 inches = 67 inches; 67 inches x 0.0254 meters/inch = 1.7 meters).

  2. Measure your weight in kilograms (or pounds). For example, if you weigh 150 pounds, divide that by 2.2 to get your weight in kilograms (150 lbs. / 2.2 = 68.18 kg).

  3. Use the following formula to calculate your BMI:

    BMI = weight (kg) / height^2 (m^2)

    For example, if you weigh 68.18 kg and your height is 1.7 m, your BMI would be:

    BMI = 68.18 / (1.7 x 1.7) = 23.6

    This would fall within the normal weight range for most people.

Please note that BMI is not always the most accurate measure of health, as it doesn't take into account factors such as muscle mass or body composition. It's always best to consult with a healthcare professional for an individualized assessment of your weight and health.

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