weightloss tips . importance tipsNo diet mixtures/ Namkeen, instead go for Desi Roasted ChanaNo food with Preservatives.No sugar no sugar substitutes. Can have Jaggery (Gur) instead.Avoid Heavy Meals especially during the night.Maintain your Daily eating ScheduleEat preferably Home cooked food.Take time to eat, it takes 20 minutes to pass the message to your brain that you are full.Chew your food slowly, sit in a calm peaceful place to eat.Always listen to your stomach, stop eating when you feel that you are about to full.There should be 2 to 2.5-hour gap in between the meals. More gap shuts down the metabolism fire and body start storing fats instead of burning it.Take water half an hour before the meal and not with meals and at least half hour after meals.Take plenty of water (10-15 glasses) Daily water intake: 3-4 lit.Restrict the consumption of fried foods like puri, , pakoras, samosas, kachoris, mathri.Eat less salt, processed and preserved foods like Bakery Products.Do not skip meals and divide your daily calories to 5-6 small meals.Restrict alcohol and Smoking.No Fasting & Feasting.Do Regular Exercise/ Yoga/ PranayamTake at least 7-hour sleep and short afternoon nap.Don't keep “Unhealthy Food” at home.Daily Oil Allowance:15 ml Mustard oil, Soyabean oil, Rice Bran oil. Change your Oil in every 2 Months, Avoid Desi Ghee/ butter/cream/Mayonnaise/Malai😄😄😄include diet..Wheat Flour2 kg Whole Wheat Flour1 kg Jowar Flour2 kg Whole Chana FlourDry roast Flax Seeds-5g/dayAdd Oats Bran in Equal proportion.Instant Healthy snacks which can be kept handy.Almonds 4-5 onlyRoasted MakhanaCracked WheatPuffed Rice/ MurmuraSoups(Homemade)Apple/PapayaButtermilk(Lassi)Green tea/ Lemon tea/Coconut WaterEarly Morning1 Glass luke Warm Water+ Cinnamon Followed by Fruit (Any)Physical WorkoutAt least 30 Minutes of Physical WorkoutBreakfastMilk-200ml Wholegrain Wheat Bread sandwich-2/Rawa Dosa/ Vegetable Uttapam-1 Vegetable Oats/Dalia/Poha/Upma/Idli-1 bowl Oil-1 Tsp(5 ml)-(Mustard/Rice Bran oil)Mid-MorningCoconut Water/ Lemon Water 7-8 Soaked Almonds/1-2 WalnutsSalad (½ Hr Before Lunch)Green Salad/Mix Salad/SproutsLunch1 Bowl Brown Rice or Parboiled Rice /2 Chapati 1 bowl seasonal Vegetable-100g 1 bowl pulse-30g dry wt. Yogurt/ Curd/Raita(Low Fat Curd)-75 gms Oil-1 tsp/5mlPost Lunch1 cup Green CoffeeEveningIdli Dhokla/ Olive Oil Sauteed Nuts and Veg Chaat/ Veg Roll/ Veg Pizza with Thyme and /or oregano/ Veg Grilled Sandwich/ whole Wheat Veg Pasta/ Veg Vermicelli/ Sauteed Veg Idli/ Besan Cheela with paneer Stuffing/Veg Poha/ Bhel with Makhana/ Peanuts/ Murmure/ Cornflakes & Vegetables & lemon/ Moong Soups- Carrots/ Tomato/ Veg/ Beans/Carrots/ Parsley/ Spinach)/Lentil /DalDinnerSalad-1 Big plate 1 bowl Vegetable Khichdi/ Dalia/ Brown Rice-1 bowl Seasonal vegetables-100g Pulse-30 gms (Dry Weight) Oil-1 tsp/5ml(Sunflower/Soyabean/ Groundnut Oil) Post Dinner1 Cup Green Coffee..

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