Weight Loss - Diet and Exercise plan

Many of my friends wanted me to share my diet and exercise plan that I had followed when I lost over 20Kgs. This is something I figured out myself. I have included very realistic diet and exercise plan which people in South India can follow. Here it goes:

Diet Chart for weight reduction

Breakfast (7am-9am)

1. Slim milk (Nandini Goodlife 98% fat free) with Kellogg’s Low Fat Cornflakes/Wheat flakes/Muesli(no nut options)/White Oats
2. Whole Wheat Bread Sandwich (Vegetable fillings prepared with low/no oil), no Butter/Cheese/Jam, alternatively few drops of tomato sauce can be used
3. Whole Wheat bread Toast with pepper and fruits (other than mango, chikoo, banana), glass of Slim milk
4. Idly (2 in number) without coconut chutney, with sambar (preferably low oil version of sambar)
5. Plain Dosa(1)/Set Dosa(2-3 small)/Utthapam(1) without oil (Coconut dosa to be avoided)- without coconut chutney, with sambar (preferably low oil version of sambar)
6. Toasted Wheat based stuffed veg paratha (non fried)
7. Fruits/Fruit Juice (preferably citrus, melons, grapes or papaya, without Sugar), Tea Coffee (black or with slim milk without sugar)- Tropicana Premium Gold and Real Activ are ok
8. Biscuits- Whole wheat Marie (no cookies)
   

Don’ts- Coconut, Full fat milk, Butter, Peanut Butter, Cheese, Jam, Jelly, Eggs(specially yolk), Banana, nuts, Butter biscuits, Cookies, Any fried paratha/Dosa/Vada, Milk shakes, Badam Milk, Puri-Bhajjis, White loaf, Margarine, Sugar substitutes, Tropicana Premium/Real Juices

Lunch (12pm - 2pm)

• Whole wheat phulkas without ghee/Plain rice (small helping)
• Dal/Rajma/Soya pulses (small bowl without Tadka)
• Salads (no dressing/sauces)
• Vegetables (cooked in 1 teaspoon oil) - Avoid Paneer, Instead Tofu can be taken
• Curd (made of slim milk, homemade)
• Fish/Chicken- 1 portion cooked in minimal oil (avoid gravies, sea fish, chicken skin)

Don’t’s- Restaurant/Roadside Food, Any deep or shallow fried items, Paneer, Ready to eat packs, Ready to cook packs, Sea Fish, Prawns, Red Meat (Mutton/beef/pork etc), Fried Papad, Pickles, Pulav, Biryani, Raita

Snacks (4pm-6pm)

1. Plain Bhel with cucumber, onion, tomato
2. Whole Wheat Bread Sandwich (Vegetable fillings prepared with low/no oil), no Butter/Cheese/Jam, alternatively few drops of tomato sauce can be used
3. Idly (2 in number) without coconut chutney, with sambar (preferably low oil version of sambar)
4. Plain Dosa(1)/Set Dosa(2-3 small)/Utthapam(1) without oil- (Coconut dosa to be avoided)- without coconut chutney, with sambar (preferably low oil version of sambar)
5. Fruits/Fruit Juice (preferably citrus, melons, grapes or papaya, without Sugar), Tea Coffee (black or with slim milk without sugar)
6. Khakra
7. Steamed momos
   

Don’ts- Any fried Bhajjis, Samosas, Vada, Bonda, Milk shakes, Badam Milk, Puri-Bhajjis, Tikki/Samosa/Kachori/Katori chats, White loaf, Pizzas, Burgers, Cold drinks, Ice creams, Sweets, Pastries, Puffs, Wraps/Rolls, Sauces(Chilli, Tomato, Barbeque, mustard etc), Packed Bhujias(Haldiram’s etc), Chips (any variety)

Dinner (8pm-9.30pm)

1. Dahlia Khichdi (broken whole wheat & pulses khichdi, add vegetables, soya balls/granules for taste)
2. Whole wheat phulkas without ghee/Plain rice (small helping)/Wheat or Rice Noodles
3. Dal/Rajma/Soya pulses (small bowl without Tadka)
4. Salads (no dressing/sauces)/ Soups (without corn flour, butter)
5. Vegetables (cooked in 1 teaspoon oil) - Avoid Paneer, Instead Tofu can be taken
6. Curd (made of slim milk, homemade)
   

Don’t’s- Non veg food, Restaurant/Roadside Food, Any deep or shallow fried items, Paneer, Ready to eat packs, Ready to cook packs, Rumali Roti/Nans, Noodles, Pasta, Fresh Lima Soda

Exercise Routine

Walk- 40mins brisk walking daily (morning or evening)
Exercise- Free hand exercise 40mins daily (morning or evening)
Other forms of exercise- Gym, Yoga, Dance, Sports, Swimming, Jogging etc (based on trainer’s advice). This is in addition to walking and free hand exercise which are mandatory.

Other recommendations:

1. Honey + lemon mix in lukewarm water (half cup). Daily morning in empty stomach.
2. Water- 8-10 glasses daily
3. For any packed food, read calorie contents/fat contents before buying (its generally a good practice)

Occasional treats (any one of below limited to one or twice a week):

1. Diet Coke/Pepsi
2. Fat free ice creams (Ilvero, Gelatino etc)
3. Yoghurt (low fat)
4. Tandoori Roti (Wheat) and Non Veg/Veg Kababs
5. Chats (Bhelpuri or curd based)
6. Soya Drinks (Non flavored Sofit etc)
7. Diet Kati Rolls (Kaati zone)
8. Subways (choose wheat bread, no cheese/mayonnaise)
9. Mango, banana, chikoo, milk shakes (w/o sugar)
10. Rasgulla without syrup/ Non fried, no ghee sweet/ Sandesh – only 1 at a time
11. Grilled or barbequed form of cutlets/steaks/fillets

Please Note:

1. For weight maintenance after reduction, no need to follow such strict principles
2. Minimum Timeframe to see results -first 3-5kg loss in 2 months
3. Sustained adherence can lead to 20-25Kg loss in 2yrs
4. Once a month weight check using same instrument and dress recommended
5. For Sedentary lifestyle ideal calorie intake should never exceed 1600Kcals/day (women) and 2000Kcals/day (men)
6. Minimum 7-8hrs of sleep daily with balanced work life
7. This schedule suited me and my family members, however may not benefit one and all as body constitution differ

Caution:

1. Enough water consumption to be ensured (First 2-3 Kg loss is due to water loss, not weight loss, so water to be replenished).
2. Never stay hungry for long time or skip meals
3. Consume enough fibre to avoid constipation during weight loss phase
4. In cases of physical ailments like Low/High Blood pressure, Low/high Blood Sugar, Thyroid/Hormonal problems – Doctors to be consulted, and regular checkups to be done, results may take longer.
5. For Giddiness/blackouts/stomach upsets- Care to be taken to avoid this till that is resolved
6. Dry skin problem may arise- consult doctor and disclose change in food habits
7. BMI (Body Mass Index) to be checked rather than aiming at low weight numbers
8. Instrument/medicine based weight loss programs should be avoided for the simple fact that results will not be long term
9. Not to be followed for weight reduction during pregnancy or post delivery (however maintenance processes can continue)

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