Obese Pro – Strict Diet for Quick Weight loss – Vol 03 – Series 4
A diet consisting of a variety of different types of food and providing adequate amounts of the nutrients necessary for good health & weightloss.
Walking (the single best physical activity to stay stress-free) for just an hour a day can slash your genetic predisposition for obesity in half. Walk at least a total of 10,000 steps a day. Start slow, but aim to hit the 10,000 mark within a month or so. You’ll be surprised at how easy this becomes. It’s even easier if you do it with a workout buddy.
Here’s how to step it up even further:
- Eat plenty of fresh vegetables, fruits, and protein.
- Choose unsaturated fats, such as olive oil.
- Get enough omega-3 fatty acids a day to equal 900 milligrams. (Take supplements from algae.)
- Drink plenty of water.
- Sleep at least 7 hours a night (many folks need 8). It helps keep off extra pounds.
Wake up with a Glass of Lukewarm water
& walk for a min, then go for fresh…
Eliminate :- Empty the bladder and the bowels.
Brush Your Teeth & scrape your tongue.
Practice Deep breathing 100 times
Click here to learn about deep breathing
Practice Anulom vilom Pranayam 5-7 min
then take alfalfa soaked overnight in water (1 tsp) optional
Exercise minimum 40 min everyday to increase your metabolic rate.
After 10 min of exercise
Now ! its time for
Morning Refreshment :-
& start your day peacefully
Now Massage your Body with curd
Or sometimes you may massage your body with olive oil
Massage is mandatory
Go for bathing, Meditate & chant…
Add Little lemon juice in bathing water
Now ! its time for
Choose one each day
1 bowl Oats upma with curd
having mix seasonal vegetables & little tomato in curd
You also may make veg wheat dalia, rawa idli, oats chillah, oats idli or oats pulao instead of oats upma
& spinach leaves added
Spinach cheese corn toast
with homemade tomato chutney
1 Parantha with curd
chapatti stuffed with grated carrot or spinach leaves
After 90 min of breakfast Drink water a lot
Mid Day Refreshment / Energy-boosting snacks :-
Take both one after other
Moreover you may interchange these two snacks according to your hunger
A cup of Curd
having little spices & 1 spoon of chia seeds (soaked 20 min in water)
Sprinkle rock salt or stevia (any one of two)
Once in a week you may take mango curd
i.e. hang curd blended with 2 tbsp of ripe mango pulp, finely chopped apple & grapes.
After 1 hour of curd Drink little water
After a gap of 80-90 min take
A bowl of watermelon
Before Lunch :-
A small plate of mix salad
with salad dressing, 25 g grated tofu, few slices of ginger, kiwi & green chili paste.
Choose one a day
Mix vegetable curd
all vegetables are allowed but choose any one of these two potato & green pea.
a bowl of mix fruits having 1 tbsp of boiled oats along with honey & lemon.
add dry a pinch of mint leaves & 1/4 tsp of black pepper too.
Add 1 spoon of chia seeds if you didn’t had in morning.
After Lunch :-
A cup of warm water
after 30 min of lunch
Don’t take too hot.
Evening 3-5 pm:
1 Cup Lemon infused lukewarm water
once or twice (in sip-sip pattern)
Sunset Refreshment :-
Choose one a day
Tomato makhana Soup
having a handful of makhanas (fox nut) & 1 tsp. of cows ghee
If you did’t had in morning
1 tablespoon of chia seeds soaked 20 min in water.
with a cup of pulpy aloevera juice
2 chapattis full of bran with paav bhazi wali sabzi
having Lauki, zucchini, tofu, green pea, capsicum etc
In chapatti’s flour add 25 % oats in it along with 1 tsp of flax seeds roasted
Sometimes Rice instead of chapattis
Tomato Makhana Soup
Once in a week you may take Roti Noodles
At Night :-
Take a glass of Lukewarm Milk
Take milk in standing posture
having mild Stevia sweetner.
For Best Results : Keep smiling whole day…
We have given 3-4 options of chia seeds in this plan, so you have to take any one a day.
Do not repeat same thing everyday & avoid taking same thing repeatedly whole day.
Drink Water whole day morning to sunset in sitting posture.
Use spices, fruits & Veges according to season & nature of your body & prefer rock salt in your diet.
You may take milk at night minimum 90 min after dinner & 30 min before sleep in standing posture if desired.
follow this plan at least 6 days.
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