Weight Loss: If you are trying to lose weight gained during the holidays or to fit back into your bathing suit for the summer, or simply to lead a healthier lifestyle, you know it is a task that needs time and patience. We are all guilty of trying all sorts of diets and fitness tips to lose those extra pounds. While some have been successful in meeting their goals adopting extreme measures, others have struggled and struggled to a point that have made them give up hope. The truth is that losing weight is easy, but only if done in the right manner. You cannot give up midway for lack of instant results. So here are my top 10 secrets to help you achieve your target weight this year, and not just that, these daily practices would also help you lead a healthier life.
Top 10 tips to reboot your body and kick start weight loss
1. Start Your Day With A Workout
Set up your alarm 20 minutes early and schedule your workout first thing in the morning. Studies suggest that people who exercise in the morning are relatively slimmer and healthier than the ones who exercise later in the day. Carry the feel good hormones and energy throughout the day by doing your exercise in the morning.
2. Skip the Scale
Don't weigh yourself daily, sometimes it just unnecessarily panics you and can be demotivating. Also, the scale can be deceiving as it ignores the fact that you might be adding muscle weight. Weigh yourself once a week and ideally in the morning.
3. Carry Your Own Snacks
When I consult clients I have realised that their main meals are well managed, however, snack is an area where most of them end up going for unnecessary foods and jeopardise their weight loss. It's a great idea to pack your own snack at work or on the go. Make small packs of nuts and seeds, fruits, plain yogurt, chaach, sprouts, dark chocolate, chilla, cubes of paneer or cheese.
4. Eat An Apple
This one is my favorite, and I tell most of my clients "eat an apple or visualise it. If you are not hungry enough to eat one full apple, you are not hungry, just bored!". Engage in fun activities or hobbies like singing, reading or whatever you fancy. Thinking about food all the time can be extremely taxing for your weight loss efforts.
5. Try To Eat Meals At Home
For the next 10 days try to eat maximum meals at home. This gives you complete control over ingredients like sugar, fat, oil and salt that goes into your food. You will be surprised how fast you will lose all that extra flab by just doing this.
6. Become a Water Baby
Go for a swim and up your fluid intake, drink loads of water and green vegetable juices. Every season offers us an abundance of water-rich fruits; in summers you have fruits like melons, in the winter months go for amla-water or warm nimbu-paani. Go for the incredible summer fruits and vegetables that are 96% water. In fact a study showed how 14 men and women increased their metabolic rate by 30% by just increasing their water intake on a daily basis.
7. Eat Slowly
We all know this, but now put it in practice. You will be surprised how your portions will reduce and your food will be absorbed better. Eat in a state of complete relaxation for optimum absorption and digestion.
8. Eat Protein
Increase yourprotein intake as it helps burn fat, and build muscle. Eat cheese, eggs, sprouts, lentils chicken, fish or meat. Also, protein keeps you full as your body takes time to digest protein, hence you are satiated.
9. Don't Stock Unhealthy Food at Home
It is impossible to resist temptation if it is sitting on your kitchen shelf. Don't get evil foods, don't eat evil food. No one in your family needs processed, unhealthy, packaged food. The only way to work around it is to not buy them.
10. Think About Your Ideal Weight
Imagine yourself at your dream weight. Visualise wearing an outfit you have dreamt of, and see yourself slim. Everything in existence has begun with the right thought. Positively reinforce and tell yourself "I will achieve xyz weight in 10 days, don't doubt your thought. Give it the right energy, and see yourself happy and leaner not just in thought but in reality.
Diet Chart to Follow for 10 Days
What you eat plays an important role in your weight loss journey. Here's my chart -
Day 1:
7 AM: Methi water or tea and 8 almonds
9 AM: For breakfast, 1 bowl of poha
12 Noon: For snack, a glass of buttermilk
1:30-3 PM: For lunch, 1 roti + 1 bowl veg + 1 bowl dal + cucumber salad
4-6 PM: For snack, 1 cup watermelon
7-9 PM: For dinner, 1 bowl ghia raita
Day 2:
7 AM: Methi water or tea and 4 walnuts
9 AM: For breakfast, 1 bowl of veg daliya
12 Noon: For snack, a bowl of grapes
1:30-3 PM: For lunch, 1 roti + 1 bowl veg + 1 bowl dal + cucumber salad
4-6 PM: For snack, 1 cup watermelon
7-9 PM: For dinner, 1 bowl ghia raita
Day 3:
7 AM: Green tea + 8 Almonds
9 AM: For breakfast, 1 moong dal chilla + curd
12 Noon: For snack, 1 bowl of papaya
1:30-3 PM: For lunch, 1 roti + green veg + cucumber raita
4-6 PM: For snack, 1 bowl of sprouts salad
7-9 PM- For dinner, 200gm paneer bhurji (add veggies) or stir-fried yellow and green zucchini + mint raita
Day 4:
7 AM: ACV+ water, 4 walnuts + 4 almonds
9 AM: For breakfast, 2 idli + chaach
12 Noon: For snack, 2 slices of mango
1:30-3 PM: For lunch, boiled chana salad
4-6 PM: For snack, cold coffee or 1 banana
7-9 PM- For dinner, 1 oats chilla/ moong dal chilla + cucumber salad
Day 5:
7 AM: ACV+ water, nuts
9 AM: For breakfast, 1 bowl of papaya
12 Noon: For snack, sprouts salad
1:30-3 PM: For lunch, 1 roti + veg + onion and tomato raita
4-6 PM: For snack, tea + 70% dark chocolate (small piece)
7-9 PM- For dinner, 2 egg omelette with veggies
Day 6:
7 AM: Methi water, nuts
9 AM: For breakfast, 1 besan chilla
12 Noon: For snack, chaach
1:30-3 PM: For lunch, dal + 1 cup rice + veg + salad
4-6 PM: For snack, 1 cup grapes + coconut water
7-9 PM: For dinner, chicken tikka (5-6 pcs) + salad Or paneer tikka (120 gms) + salad
Day 7:
7 AM: Methi water
9 AM: For breakfast, veg poha
12 Noon: For snack, 1 cup watermelon
1:30-3 PM: For lunch, 1 roti + veg + curd
4-6 PM: For snack, tea + 1/2 katori peanuts
7-9 PM: For dinner, 2 eggs bhurji Or paneer bhurji (120 gms)
Day 8:
7 AM: Methi water
9 AM: For breakfast, 1 toast + 1 egg
12 Noon: For snack, chaach
1:30-3 PM: For lunch,1 bowl veg daliya
4-6 PM: For snack, 1 bowl watermelon
7-9 PM: For dinner, 1 bowl ghia raita Or 1 moong dal chilla
Day 9:
7 AM: Methi water or tea and nuts
9 AM: For breakfast, 1 bowl of daliya
12 Noon: For snack, 1 bowl of papaya
1:30-3 PM: For lunch, 1 veg stuffed roti + curd
4-6 PM: For snack, 1 cup tea + 1/2 bowl of peanuts
7-9 PM: For dinner, 1 grilled fish + 1 cup steamed vegetables or 1 cup sprouts salad
Day 10:
7 AM: Methi water or tea and nuts
9 AM: For breakfast, 1 bowl of poha
12 Noon: For snack, a glass of buttermilk
1:30-3 PM: For lunch, 1 roti + 1 bowl veg + 1 bowl dal + salad
4-6 PM: For snack, 1 cup grapes or 1 cup tea and 2-3 cubes 70% dark chocolate
7-9 PM: For dinner, 5-6 pieces chicken/ fish tikka + salad or 1 moong dal chila + curd
About the Author:
Shilpa Arora ND is a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach. She has to her credit Doctorate in Natural Medicine. She is currently based in Delhi NCR region, successfully running her Nutrition Studio with individual consultations, offering life style programs supported by the most up-to-date clinical research.
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