Weight Loss Journey:
Friends, we all have to deal with obesity at some point in life, especially women who become obese after giving birth to children. We all want to get rid of obesity one way or another as soon as possible, but losing weight is by no means an easy process, it is a constant battle that we have to fight with ourselves around the clock. wake up and start dieting without any plan or immediately join the gym and start exercising or immediately start walking for half an hour or an hour I am not saying that it is not right to do this We will not be able to do this for more than four or six days. After four or six days, there will be neither walking nor dieting. We will eat well and depress ourselves by feeling guilty for eating.Friends, losing weight is a journey, a serious step, a lifestyle that needs to be changed, not a story of two or four days, like when we start a long journey, the first step is to put the car on a track. Its maintenance is checked to whether the vehicle is roadworthy or not. Then steps are taken to make it travelable. With all these things in mind, let us begin our weight loss journey.
1. Mind Makeup
Before doing anything big or small in the world, first, make up your mind, sit with yourself for a moment and tell yourself that this is a problem that needs to be solved.Losing weight is a battle in itself, try not to fight, negotiate and settle things. Ask the mind to cooperate with this. Believe me, the mind is a such great power. If you control it, the world is yours.
It is the mind that transforms the sight of the eye into appetite. If the mind does not create appetite, if all the food in the world is left in front of it, the desire to eat will not arise. After that, it is the mind that starts giving the signal to the stomach that Feeling hungry, the tongue begins to water for chatter, at the same time the mind also consoles you that let's go, one day's food does nothing, feeling hungry, feeling weak, the heart is sinking. Yes, my hands are shaking.
And then the justification that the next one has made it hard, is insisting, looks funny, and so on and so forth.
First, convince your mind to stop cravings for a while until the desired weight is reached. Convince your mind that all this is harmful, obesity is harmful, the root cause of diseases, unattractive, and that nothing is gained from drinking.
In fact, the whole process is to change the setting of the mind, just like changing the setting of a machine, shifting it from one setting to another before operating it at will. will not be able to.
The thing to remember is that asking for support is not asking for life.
2. Causes of obesity
Once we have convinced our minds to lose weight, then explore the cause of our obesity.+ Eating more than hunger
+ Eating for no reason without hunger
+ Excessive sitting for any reason
+ Intake of sweets in food
+ Daily hoteling or eating out
+ Cold drinks
+ Junk food
or an illness such as
+ Anemia
+ Thyroid problem
+ Use of steroids in any disease
+ Depression
+ Anxiety Etc.
Unless we know the causes of our obesity we cannot control it. Half of the obesity problem is solved as soon as the causes of obesity are known.
Whatever the cause of obesity, we can create a complete plan for ourselves.
3. Weight loss plan
A weight loss plan can be divided into two parts "A Diet plan and an exercise plan" Let's start working on both of them together.While making a diet plan, don't think about what things you have to leave out, before thinking about what things you have to include in your routine.
1. Nahar Munh
Start your routine with warm water mouthfuls such as:#Spaghole peel in hot water
# Chia seeds or seeds in hot water
# Honey, apple cider vinegar, and lemon in hot water
# Kalonji and fenugreek seeds soup with hot water
# Saffron of fennel, white cumin, cinnamon, kalonji, and fenugreek seeds with warm water
etc
2. Ten glasses of water throughout the day.
The best way to do this is to drink one or half a glass of water every hour. Drink water at nine o'clock, ten o'clock, and eleven o'clock, so it will be easier to remember. Water should be fresh, never drink cold water. If possible, from fresh to something semi-warm.
3. After every meal
After every meal any coffee that contains hoodia and nothing else, plain green tea or plain warm water.
4. Before Sleep
Sleep by drinking plain warm water before going to bed. Drinking any kind of coffee before going to bed can cause heartburn problems.
5. Walk, exercise, and jog for ten minutes initially
It is also a step for us to go out of the house to walk here. There are no jogging tracks, if there are, they are far away from the house, women cannot go out alone, and there is not enough space in the houses to walk. A simple solution is to jog standing in the same room if there is no open space in the house. Join Leslie Walk on YouTube and do the exercise steps with her. Just fifteen minutes at first, increase later. Even before joining the gym, this warm-up is necessary for a few days, otherwise many people can't maintain the routine after going to the gym one day for the next whole week due to leg pain, or cramps.After morning prayer we can set our exercise time.
Now comes the things that we have to cut from our routine.
Skip the dessert first.
This is the simplest. The sweets that we take in our daily routine are completely unnecessary for our health. Quitting sweets causes body shrinkage.
Sugar in tea, cold drinks, packed juices, soda, cola, milkshakes, syrups, and sweet dishes, remove all these from your routine immediately. Try it for a week. First remove them completely from the routine, when complete sweet food is stopped, cook this routine for one more week, then go to the next step.
In the first step, prepare your mind to lose weight, then find the reasons for your obesity, then set your routine initially.
Step 1.
In which some things were first made part of the routine. Four or six days were spent in its practice, and when it was successful, then again.
Step 2.
Started cutting some things out of the diet.
In the beginning, we cut out sweets and practiced it for six to eight days, on which day we were able to give up sweets completely, then the next step.
Step 3.
The next step is to reduce the portion of carbohydrates in your diet. Meals are three meals. Do not eat anything during meals, but gradually reduce carbs in meals and shift your diet to protein. For example
Breakfast
- Leave paratha for breakfast and go for brown bread.
- Two slices two-four days
- Then one slice of one egg
- And after four or six days, the slice is completely closed, only the egg.
- # Now have a cup of tea without sugar for breakfast
Lunch
- If you eat two slices of bread, eat one.
- If you eat one, come to CD-size bread
- Remove two spoons of oil from whatever curry is cooked, add two spoons of curd to it and mix well the whole salad.
- Keep this routine for ten days.
Dinner
- The most important thing for dinner is to eat dinner three to four hours before going to bed. Do not eat anything after eight o'clock.
- Do not lie down to sleep immediately after eating.
- Dinner should not be too heavy
- If there is bread, it is half
- If there is rice, eight spoons
- If not, add four spoons of barley porridge to curry or curd or milk and eat it.
- Keep this routine for ten days.
Carbohydrates and starches which include all types of bread wheat, barley, corn, millet, brown bread, starchy items, porridge, pulses, and rice are to be reduced gradually to lose weight. until the desired results are achieved.
While adopting this whole routine, keep in mind that during this time we have to continue consuming milk, fruits, dry fruits, and yogurt, so that the body can fulfill its deficiencies.
At the same time, increase the exercise time in the first week to ten to fifteen minutes, in the second week fifteen to thirty minutes, in the third week thirty to forty-five minutes, and in the fourth week one hour i.e. sixty minutes.
For this, do standing jogging at home in one place, Leslie walk, and do stretching exercises on YouTube.
Now your body is ready for all kinds of dieting and gym.Intermittent Fasting
In my 40 years of life, I have lost 200 kilos three times through different methods, the most effective and shortest weight loss plan among all these methods is Intermittent Fasting. Today we will talk about it.
What is an Intermittent Fasting Plan?
In intermittent fasting, we divide the day into two parts. Eating window and fasting window.There are twenty-four hours a day. We will divide these twenty-four hours into two parts. In the first phase, 1/3 of twenty hours ie 8 hours acting window eating window, While 2/3 i.e. 16 hours fasting window.
In the third phase, the eating window is 4 hours and the fasting window is 20 hours.
Similarly, in the fourth stage, after four months, we reach OMED, i.e. one meal a day. Which is a weight loss booster short.Remember that there should be a gap of at least one month between each phase of reducing the eating window and increasing the fasting window. That is, one must spend one month in each stage and then proceed to the next stage.
Many people like me lose substantial weight in the first phase. People who want to lose more than 15 kg will go to the second stage, similarly, those who want to lose more than 20 kg will go to the third stage and finally achieve their desired weight in OMED.Let's go back to the first step. For the first stage, we can create these windows according to our own schedule, for example, initially, my 8-hour eating window is from 8 am to 4 pm, but now what I want to eat and drink is from 8 am to 4 pm. I have to eat and drink from four in the evening to eight in the morning, and I have to fast.
Fasting window:
Create a fasting window according to your convenience. There can also be a fasting window from 8 pm to 12 am the next day and also from 5 pm to 9 am. Create a fasting window based on the times you sleep, wake up, work, and eat breakfast. In the fasting window, we should not take anything except water. Two or three liters of water and that's it.In this, drinking electrolyte water is the most effective which keeps our energy level maintained, does not let fatigue and weakness, we stay fresh and the skin does not become loose.
A simple and easy way to make electrolyte water at home is to mix one teaspoon of pink salt or Himalayan salt in a half-liter water bottle and drink this water periodically.Prepare a bottle of one and a half liters and boil mint in water. When this water cools down, add thin slices of lemon to it. Drink room temperature water every hour.
Do not consume green tea or various coffees during the fasting window, consuming them on an empty stomach can cause heartburn.Eating window:
Now coming to our eating window. Initially, the eating window is set for 8 hours, now we can take two or three meals in it. Take three miles in the beginning, but within a week it will be more than you need, two miles will be enough.Now all the routine that was your whole day which is mentioned earlier you have to continue here in the eating window eg if the eating window starts at 8 am.
- 8:00 Fifteen minutes before eight o'clock in the morning, soak chia seeds in hot water and drink them at eight o'clock.
- 8:30 Breakfast consisting of tea without sugar + one egg (fried, boiled, or omelet in any form) + one slice of brown bread
- 11:30 Lunch A bowl of salad + yogurt + fruit + a handful of boiled chickpeas or beans
- 1:30 Handful of Nuts Almonds + Walnuts + Pistachios + Cashews
- 3:30 Meal One CD size roti + Kebab or Ayal Hata with two spoons of curry whatever is cooked.
- A little coffee ten minutes before the eating window ends at 4 p.m.
Smoothies cum detox shakes:
Whatever diet plan you are following to lose weight, make sure to include smoothies in your routine. Smoothies are a very healthy food, they not only satisfy our hunger, and reduce weight but also help in controlling many diseases. Especially sugar, blood pressure, uric acid, cholesterol, etc. In addition, it will also keep the skin fresh. Here are some easy smoothie recipes.1. Cucumber + Ginger Smoothie
in a glass of cold waterCucumber 1 pc
Ginger 1 inch
Mint eight-ten leaves
Juice of one lemon
If you want
A spoonful of honey
Add a spoonful of chia seeds. And blend in a blender. The amount can be increased or decreased according to the test.
2. Strawberry Smoothie
in a glass of cold waterStrawberries 5 to 7
Ginger half an inch
Mint 8.10 leaves
Juice of one lemon
Honey and chia seeds can also be added to them. Blend in a blender
3. Karela + Cucumber Smoothie
Peel 1/2 of the native bitter gourd and remove the seedsCucumber 1. (optional)
1 green guava (optional)
Add mint, chia seeds, lemon juice, and honey according to the test and blend.
4. Watermelon Smoothie
Watermelon is a big wishAdd mint, ginger, and lemon juice, and blend.
Honey and chia seeds are optional.
Not all smoothies can be replaced with orange juice instead of lemon juice and make all smoothies in cold water. You can also sprinkle cinnamon powder on them for the test. Honey is optional and just for testing. Chia seeds are very helpful in weight loss and are a wealth of health and nutrition. The amount of any substance can be increased or decreased depending on the test.
All of these smoothies are keto-friendly, meaning those on a keto diet can use them, except for the watermelon smoothie.
