A general diet and workout plan for those who loves food but wants to stay healthy and fit!

MEAL AND WORKOUT PLAN TO REDUCE WEIGHT IN A HEALTHY AND NON-STARVING WAY ;)
                    ------- Done by yours truly to lose weight.

With our sedentary lifestyle and different fast food and international cuisine restaurants at every corner of the road, our nation is also leading towards one big American problem called obesity.
Some of us care and some of us don't. But if your weight does not complement your age and height then sweety, you might actually be up for really bad consequences. Atherosclerosis, Liver disease, Gout, Body pain are among the many results of lack of balanced and healthy diet.

Also face it, we are all hooked towards makeup, buying expensive foundations, kohl, eye shadows and what not. But at the end of the day, you will have to wash them off and you will have to reveal your natural self. Trust me, with saggy neck, belly fat, jiggling hand....no amount of makeup can make you look good. Those expensive outfits wouldn't look as good on you as it looked on the catalogue or mannequin.
So the key to look and feel beautiful is to live healthy.


Healthy life means healthy food.
Here's a diet plan for those who loves eating like me and but also wants to get rid of the extra fat. I for one thing, abhor carb-less diet because healthy food means balanced food. It should have an ideal portion of carbs, protein, fat, vitamins, minerals and dietary fiber.

Have a look through this diet plan and see if it works for you (Its mainly aimed at our Bangladeshi women but I have mentioned about carbs and proteins so it wont be a problem even if you are not :)  )

MORNING :

All scientific research tells us breakfast is the most important meal of the day as it keeps you active and running all day. But unfortunately most of us skip this meal. That is an absolute NO NO!! Heavy breakfast will make sure you dont indulge yourself on untimely oily snack foods throughout the day.

Breakfast - Have anything that will keep your tummy full and give you a good amount of calorie to energize you all day but keep in mind nothing oily and nothing too sweet.



My plan - A boiled egg (trust me you wont feel hungry until lunch time if you even take only this) + Oatmeal (Oat flakes + milk)

You can find packets and containers of Quaker Oats in any good super shop.



LUNCH TIME -
Eat 1 standard mug amount of rice/ 3 roti with one piece of protein (meat/fish) and Vegetables. See that your meat or fish curry has the least amount of oil. Remember the amount of veg should be more.

Additional**** Half an hour before your lunch, mix 1tbsp of Apple Cider vinegar (Heinz is available in Agora and Meena for 250 tk) in one mug of cold water and put 1tbsp of honey and drink it. ACV is good to prevent acid reflux and also a good dietary supplement for weight loss just like sour curd. ACV is good for muscle cramps that you might get after a long day's work or when you do exercise. If you dont want to take ACV then just eat a medium sized bowl of sour curd after lunch


EVENING TIME - Have another  medium sized bowl of Sour curd.
This will be your evening snack.







DINNER -
It should be done by 9 pm. Because after that our metabolism rate slows down. Which means the food you eat don't get broken down to smaller units and get stored (and you gain weight)
Avoid Rice by all means. Eat Vegetables and salad and fruits.You can also include daal.

Walk for at least 10 mins after each meal.

Remember, you should never go on empty stomach. That's not how you lose weight, that's how you get peptic ulcer and other severe diseases. You need to stay well for your work and study. If any time you feel hungry in between the meals then have two Marie biscuits. These have the least amount of oil and sugar and are very healthy.
During this diet plan, try your best to avoid sweet items like ice cream, pastries and also avoid fast food items. You can opt for grilled food items though, as they dont contain much fat.

Once in a while you are allowed to enjoy yummy delicacies obviously. Yummy delicacies means fat so be sure to eat an extra bowl of sour curd that day. ;)

The key is to eat but burn them down simultaneously so that both your tongue and you can be happy!


WORKOUT ROUTINE

We all live very busy and hectic life. None of us really have time to devote ourselves to exercise. If we could then with diet plan I gave and the workout routine I am gonna give, you would lose at least 2 kg of weight in a week :P

What I prefer is going slow and steady. Exercise is something you have to keep on doing. It not a permanent solution. You eat food daily and with exercise you will burn the calorie daily. That sounds right is not it?

Here are some Exercises that I found easy and helpful to lose weight .

1.  PUSH UPS

Below is the link to a commando push up tutorial. Please do the exercise she shows in the 2nd half if you are a beginner. Begin with 20 times per day then increase slowly to at least 60 times per day -
http://www.youtube.com/watch?v=KH67tN3-3bs
This exercise will not only lessen your body fat but also will prevent your breasts from sagging (a consequence many face when losing weight)



2. AIR CYCLING/LEG BICYCLE

Begin with 40 times per day then increase at least to 100 times per day. This is the easiest exercise among the ones I am mentioning so don't be afraid of the 100 times target. You can even go up to 200 times easily.

http://www.youtube.com/watch?v=gJwz1npLmp0


3. CRUNCHES
A bit tough in the beginning if you have a lot of belly fat but it becomes easier slowly once you start doing it everyday.
Start with 20 crunches then increase it to at least 60 crunches a day.
http://www.youtube.com/watch?v=NeczzQvnVHc

http://www.youtube.com/watch?v=ySGVCoBfDRY

4. BELLY TWIST
Stand still and rotate/twist your belly to right and left (your legs should not rotate)
Do this 40 times.

All these exercises will take a maximum of 1hour of your day. Do these exercises 5-6 days a week. Always increase your target but don't decrease.

5. PLANK HOLD
Do it for 1-2
http://www.youtube.com/watch?v=pSHjTRCQxIw

6. WALL SIT EXERCISE
Position yourself (like the picture below) against you wall and stay like this for 100 seconds/2 minutes
You can do this while brushing your teeth, putting on makeup, reading newspaper or some study notes. That way it wont take up extra time from your schedule
minutes

YOGA to reduce belly fat and boost metabolism -

These yoga positions stimulates your thyroid gland which is concerned with metabolism. Try them from these links -
http://www.youtube.com/watch?v=VTJHsQWNRrg

http://www.youtube.com/watch?v=YXcRRwOuHvY

Changing your lifestyle only can also bring a huge change to your weight. Taking the stairs instead of elevators, washing your clothes, cleaning your house etc mobilize your body more and you burn the calories you eat everyday. :)

Hope this was helpful. Any query is most welcome.
You can comment here with your gmail account or comment on my Facebook Page.