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.
Let’s start
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
Click here to watch video on Anulomvilom Pranayam
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 :-
Regularly
Triphla tea
& 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
Breakfast :-
Choose one each day
(A)
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
(B)
Spinach cheese corn toast
with homemade tomato chutney
(C)
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
Coconut water
Or
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.
Lunch :-
Choose one a day
(A)
Mix vegetable curd
all vegetables are allowed but choose any one of these two potato & green pea.
(B)
Fruit oats
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.
(C)
Vegetable smoothie
Add 1 spoon of chia seeds if you didn’t had in morning.
After Lunch :-
Regular
A cup of warm water
after 30 min of lunch
Don’t take too hot.
Evening 3-5 pm:
Regular
1 Cup Lemon infused lukewarm water
once or twice (in sip-sip pattern)
Sunset Refreshment :-
Choose one a day
(A)
Tomato makhana Soup
having a handful of makhanas (fox nut) & 1 tsp. of cows ghee
(B)
Chia seeds
If you did’t had in morning
1 tablespoon of chia seeds soaked 20 min in water.
with a cup of pulpy aloevera juice
Dinner :-
(A)
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
(B)
Tomato Makhana Soup
Or
Once in a week you may take Roti Noodles
At Night :-
Regular
Take a glass of Lukewarm Milk
Take milk in standing posture
having mild Stevia sweetner.
For Best Results : Keep smiling whole day…
Suggestions :-
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.
That’s all
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