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Good Health: My Slimming Diet and Exercise Regimen

I was planning on starting this post with a quote on health and all that jazz but then I realized you are here reading this post not cause you want to see my writing style but are here cause you actually want to read the contents :) So I will start without much intro but a little disclaimer before that ;)

Disclaimer I am not a doctor or a nutritionist or even a dietitian. I have found out from experience what works for me and I am sharing it with you guys. You are to find out what is right for you and make your own permutations and combination to this regimen of mine depending on your target weight, your lifestyle and all :)

Before I start there are a couple of points we need to keep in mind:
1. In order to lose weight one needs to burn more calories than you take in.
2. The human body takes about only 1200 calories to do the routine functions of respiration, digestion etc.
3. Just because you are not taking 3 full meals a day does not mean that you are starving yourself or are on a crash diet. The key is to have a well balanced nutrition even if it means eating rice/chapati only once a day.
4. The human body finds it easier to breakdown proteins and use them rather than breaking down fat.
5. Your initial weight loss of about 2-3 Kgs would only be water.
6. Intake of a lot of salt results in water retention and hence increase in weight and a feeling of bloatedness and swelling.
7. If your morning business (bowel movements) are not smooth then you need to make adjustments to your diet with an increase of fibre and proteins.
8. Following is my diet when I gym in the evenings. If you are gymming in the mornings then reverse your lunch with my diiner and dinner with my lunch :)
9. DO NOTE this is only for weight loss. For maintaining your weight such a rigorous diet is not needed. Just adequate exercise to burn extra calories :)

MY DIETARY ROUTINE
Breakfast (09:00 am)
1. One boiled egg white
2. A full bowl of oats cooked in milk (no water) and a little sugar
3. One Orange/Mosambi

I try to have a wholesome breakfast. The egg white provides proteins, the oats provide carbs and fibre and the fruit provides essential salts and vitamin C. I have my oats with milk for the required calcium and sugar for the required energy to get my day started.
  
Mid-Morning Snack (11:00 am)
1. A cup of green tea (I drink Organic India's Tulsi Green Tea)
2. One Marie biscuit

This is necessary cause if you don't anything now then you would surely end up eating something unhealthy for lunch.
 

Lunch (01:30 pm)
1. A salad consisting of sprouts, onion and tomato
OR
A salad consisting of fresh veggies like tomato, cucumber, capsicum, carrots, boiled mushrooms
OR
Muskmelon/Watermelon/Papaya

I generally do not have boiled vegetables in my salad cause the body spends more energy (and hence burning down fat + proteins) in digesting fresh veggies rather than boiled vegetables.
 
Early Evening Snack (4:00 pm)
1. One slice of cheese between two slices of whole wheat/grain bread
2. A cup of sweet, boiled tea

The cheese slice here is required for its calcium plus by now your body would start craving "salt". If you haven't noticed, this is the first intake of salt in the day.
I require the boiled tea here cause we generally have our meetings at 4:00 pm and I need something to keep me awake and concentrated :P You can obviously swap it for coffee.

Post Gym (7:30 pm)
1. A glass of Nestle Iced Tea (This is my cheat drink and I NEED it. You can swap it something healthy like lemonade) 

Dinner (8:30 pm)
1. One chapatti and an easily digestible vegetable like "brinjal" (baingan) or "bottle gourd" (louki)
OR
Rice and daal with a similar vegetable curry.
2. A piece of chicken or fish (NO MUTTON)

Ideally your dinner should be very light consisting of clear soup and salads but since I gym in the evenings and the "pati" throws a tantrum if I do not eat at least one meal a day so I have to have a chapati and subzee.
If you are exercising then you need a good supply of proteins. For vegetarians soya and paneer would provide adequate proteins

Late Night Snack (11:00 pm)
1. One tub of "fat free" flavored yoghurt

Since the "pati" likes to have his dinner really late and when he eats I give him company, I always end up getting tempted. So my snack of choice is a tub of flavored yoghurt. If you can control that urge then well and good and if you wish you could have a fruit then as well :)

Before I go off to bed, fifteen minutes before, I drink a cup of Green Tea again :)   


MY GYM ROUTINE (Evenings)
1. Start with some warm up and stretching exercises
2. I run (not walk, not jog) but RUN on the treadmill for a kilometer.
3. Then I do some twists (50 actually) for the tummy region.
4. I then work on the elliptical for half a kilometer
5. I then do a bit of weights for my arms, shoulder and back. (Ask a professional. I consult my dad)

MY YOGA ROUTINE (Mornings)
1. 8 suryanamaskars
2. 15 bhujangasanas

In addition to the gymming and the yoga, I also climb a lot of stairs. I stay on the 5th floor, so do about a minimum of 200 steps (2 rounds) plus my cube is on the third floor so do about 150 steps (2 rounds) i.e. a total of 350 steps minimum in a day.

Let me again remind you guys that this works for me, you will need to make your own adjustments and if needed get a dietitian's view as well! Also do note that I am not claiming to know the best :P

I know this works for me in a healthy way cause I have lost 5 Kgs in 2 weeks, my skin is glowing, I do not feel weak, I get a very good night's sleep, my morning business is smooth as ever and my dry hair is actually shining (but then that could be TBS Rainforest Shampoo and conditioner as well :P) :)

Comments

  1. Give me something to gain pounds :P

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  2. thanks for this suma... i really like your diet plan because this is easily doable for me.... :) hugs!!

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  3. my god, awesome, you really do so much, ! we all need to learn this, great post.
    p.s Even I love nestle iced tea. :p

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    Replies
    1. isn't the iced tea just amazing? so refreshing and sooo yummy :P

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  4. Lovely post Suma..Even I love green tea....and I do 10 Suryanamaskar asan too... :D :D Have stopped going to gym as of now..but I go for a 2-3 KM brisk walking daily evening!! :D :D Keep coming with your posts...loved reading it.. <3 <3

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    1. am so glad u liked the post Cali :) and yup Surya Namaskars are seriously helpful na... they are awesome for the tummy :P

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  5. 5 kgs in 2 weeks...awesome !!....u r so disciplined !!

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    Replies
    1. hehehhe arre no no I am not soo disciplined... its just that i really needed to lose weight ;)

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  6. awesome post suma..it's very easy n very much practical... can u do a video on suryanamaskars n bhujangasan??

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    1. thank u Kanika :) arre there are loads of videos available on youtube for these asanaas :) chk them out! :D

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  7. wow! such a great post. i would love to know more about the gym and yoga stuff. i am also going to gym these days, it helps me feel more positive

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    Replies
    1. glad u liked it Coral :) and welcome to my blog :D

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  8. OMG !! You've a lot of self-control sweetie *Bows Down* ..I just do an hour of gymming and then eat like a glutton :(

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    Replies
    1. oooh i used to do that pehele Deepshikha but it never worked for me ;) does it work for u?

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    2. Hehehhe..nothing works for me..am still a fatty !! :D

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  9. fab post samyukta...loved ur do-able regimen!!!even i m on a healthy lifestyle frm 10 days n i lost 1.5 kg in a week..me too doing pranayamam and little yoga n jogging...hope i too lose all my kilosss...gud luck to usss...come back with more posts...

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    Replies
    1. heheheh same pinch pavani :) and seriously all the best to us ;)

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  10. wow man !! great post .. really inspiring .. awesome job ..

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  11. suma... finally!!! had been waiting for this post of yours. And now i need it more than ever. Im leavin to Kuwait this month end. and the food there, well i cant stop eating there at all. :( i know im gonna put on weight. im gonaa bookmark this now :D

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    1. awwww pleasure's all mine Nikki :) hope this post helps you maintain ;)

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  12. You have an awesome routine suma..I joined the gym 4-5 days back..and do the brisk walking on treadmill for a km..and 3-4 kms on the elliptical and 10 mins of cycling..but yest I slipped and hurt my left leg :( Had to miss gym for 2 days..but my legs were already aching a lot..as its the start..I avoid junk..and eat ghar ka khana..but do not have a strict regimen like urs..Hats off to you..for ur self control..and 5 kgs in 2 weeks is so awesome ! I wish I lose it soon toooo...

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    1. oh my! i hope u r feeling better bhumika now.. and dont stress your leg until it is fully healed...

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  13. sighs..need to join Gym now :(

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  14. fab! thanks for sharing..i too used to go to gym but stopped due to backache..should start again..surya namaskar is awesome exercise and tones from head to toe!

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  15. wow babes!! that seems to be a great plan :) Ive also started rigorously doing things and this seems to be great to follow :)
    :*

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  16. Lovely! thanks for sharing this Sam!! super sweet of u :)

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  17. Would like to share - Atkins diet... the most popular and effective weight loss program...
    But only strong willed people can handle it...

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    Replies
    1. oh yes Atkins is a good diet especially if u are targetting a protein rich diet :) but you know GM seems to work better on me :)

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  18. Thanx for sharing ..I guess it's gonna motivate to lose some weight :)
    H

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  19. super awesome!! I cant control my diet :( But i should at least start sm workouts...

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  20. thnks for this :)
    may be we can add some more protein post work out na since body might need some :P
    but this is so helpful!

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  21. hey suma! this is bhagyashree. (from mitwec!) how i loved your blog and specially this post! im following some exercise and diet regime since two months. but i guess i''ll have to do something like you've mentioned(to get rid of postpartum fat ) you inspired me to look after myself, my skin and now weight! just wow!! keep writing!! :)

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  22. Ohh my!!! ur schedule is jamm-packed...u do so much and still get time for blogging..... *worship*

    I can never follow a diet plan :( n i use the treadmill to hang my clothes.. shame on me. Thanks for sharing Suma. Now i feel so motivated. :)

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  23. I think if you can't control your diet, might as well try Prescription Diet Pills.

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  24. Hi, hats to you that u ve shared how to be slim n fit. U ve helped us come out from fatty.. really love u lot

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