My Weight Lose Journey !!! ( Part 6 ) - I AM NOW SUCCESSFUL

Now, I'll tell you how to lose weight naturally in a healthy way .. That is when I how I lost weight after pregnancy and delivery..

After my successful but unhealthy weight loss I suffered a lot because of sudden increase in weight and indigestion problem.. However I got married, pregnant and delivered a baby.. After delivery my weight again creep to 89 Kg.. In the busy schedule of managing work and home, I never concentrated on weight loss stuff..

After the first birthday of my baby a right opportunity came to me.. That is when my husband went to US and I happened to stay at my home resigning job.. I had a lot of free time and nobody at home other than me and my kid to cook for.. Right then I started inventing dishes for losing weight .. I learnt that there are foods having high/medium glucose index and they can be used for slow release of glucose in blood.. It means they make us feel full for a long time.. Also there were a few millet with more micro-nutrients and hence there was no need for additional tablets..

Till then I was also believing in the myth that oats and wheat bread are the weight watcher's pets.. Our tradition itself has a great value and it includes everything we need in the form of fiber, proteins, a combination of low index and high index carbs, essential fatty acids and vitamins.. I remember my grandmother telling that they hardly had idlis and dosas those days.. What they fed is kambu, ragi and cholam (finger millet, pearl millet and corn) so that they can spend more time in farms.. They had a healthy snacking which included a bean variety most of the times.. Where we messed up with is changing our food habits in the name of fashion and culture..

So back to our mantra .. LOSE WEIGHT NATURALLY..

I combined all the inputs and started the healthy journey .. After a discussion with my dietitian, I split my journey into 4 phases .. I will explain one by one in detail ..
  • First Phase - First 4 Weeks - Detoxification
  • Second Phase - Next 4 Weeks - Weight Reduction
  • Third Phase - Two Months - Strengthening and Grooming
  • Fourth Phase - Two Months - Maintenance

Common Lifestyle Changes

In all the four phases, I followed some simple lifestyle changes. I will list them one by one. I personally feel that any journey without lifestyle changes will fail. Even if it helps reducing weight, it will not help to maintain the reduced weight.
  1. Waking up early in the morning. By 6 to 7 am.
  2. Everyday doing Yoga or Exercise or Walking. Sometimes combining 2 of them.
  3. Drinking 3 to 4 liters of water. I followed this even during travels.
  4. Having one green tea per day
  5. Avoiding restaurant foods, completely
  6. Avoiding afternoon nap. I will lie down for few minutes. But won't sleep.
  7. Doing a few stretches before going to bed
  8. Sleeping for 8 hours
  9. Checking my weight in a weekly basis. Mostly our weight will creep up, when we fail monitoring. Hence, tracking weight is a must needed thing.
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As many of you guyz requested, I am posting the diet chart. This is the chart which I followed for throughout my journey. For you better health consult a dietitian and get a personalized chart.


First Phase - First 4 Weeks - Detoxification

  1. Early Morning - Lemon and Honey or Green Tea
  2. Breakfast - Any Homemade Breakfast Smoothie with Skimmed Milk and Honey
  3. Lunch - 2 Chapathis with a bowl full of Dhal based Vegetable Stew or Kootu. FOr my convenience, I did not have rice throughout the four weeks. It was really tough. But the weight lost encouraged me.
  4. Evening Snack - Half cup of Freshly Brewed Coffee with little Milk. I used to sip it very slowly. As slow as possible.
  5. Dinner - A bowl full of fruits like apple, guava and orange. Chilli Powder and Salt to spice up the fruit bowl.
  6. Late Night Snack - One or Two Fiber Based Biscuits
  7. Exercise - 15 minutes of aerobics

Second Phase - Next 4 Weeks - Weight Reduction

  1. Early Morning - Lemon and Honey or Green Tea
  2. Breakfast - I had two items on alternative days. One is Kellogg's K Corn Flakes in Skimmed Milk. The other is any Homemade Breakfast Smoothie with Skimmed Milk and Honey
  3. Brunch - Apple, Orange or Guava
  4. Lunch - I had two items on alternative days. One is a cup of brown rice with fish kuzhambu. The other is 2 Chappathis with a bowl full of Dhal based Vegetable Stew or Kootu.
  5. Evening Snack - Vegetable Salad or Vegetable Soup
  6. Dinner - 2 Millet Dosas with Tomato, Mint, Carrot or Chow-Chow Chutney
  7. Late Night Snack - One or Two Fiber Based Biscuits
  8. Exercise - 20 minutes of walking and 10 minutes of aerobics

Third Phase - Two Months - Strengthening and Grooming

  1. Early Morning - Lemon and Honey or Green Tea
  2. Breakfast - Any Millet Porridge, Corn Flakes or Smoothie. Weekly once, regular Idlis with Sambar.
  3. Brunch - Apple, Orange or Guava
  4. Lunch - Rice with Pathiya Kuzhambu and Fish or Chappati with Dal based Vegetable Stew or Brown Rice Pulavs and Biriyanis with Vegetable Stews.
  5. Evening Snack - Vegetable Salad or Vegetable Soup
  6. Dinner - 2 Millet Dosas with Tomato, Mint, Carrot or Chow-Chow Chutney on the days without Millet breakfast. If I already had a millet for breakfast, I will just have two chapathis with dal as a dinner. I also used to have nonbu kanji as a dinner.
  7. Late Night Snack - Fruit Pieces
  8. Exercise - I will do two things on alternative days. One day it will be 20 minutes of walking and 2 sets of abdominal crunches with 15 repetition. The other day it will be 15 suryanamaskars and 2 sets of upper body yogic sequence. Also kapalbhati pranayama with 25 breaths in 5 repetitions.

Fourth Phase - Two Months - Maintaining

  1. Early Morning - Half Cup Coffee
  2. Breakfast - Any Millet Porridge, Corn Flakes or Smoothie. Weekly once, regular Idlis with Sambar.
  3. Brunch - Apple, Orange, Guava or Salads
  4. Lunch - On alternative days I will have Samai Rice with Vegetables or Chappati with Dal based Vegetable Stew or Rice with Fish. Nothing but our regular food. But weekly once I will have Samai.
  5. Evening Snack - Any light weight snack. Steamed or Baked without Oil.
  6. Dinner - 2 Dosas with Tomato, Mint, Carrot or Chow-Chow Chutney. I will just have two chapathis with dal as a dinner. I also used to have nonbu kanji as a dinner.
  7. Late Night Snack - Fruit Pieces
  8. Exercise - The other day it will be 15 suryanamaskars and 2 sets of upper body yogic sequence. Also kapalbhati pranayama with 25 breaths in 5 repetitions. Weekly once, walking for an hour.
This is the successful weight loss I have ever had.. There was no hair loss or indigestion problem.. No weakness too :) Try this one.. I guess there won't be any difficulty in doing this.. You taste buds won't be put in fasting.. No need of going to gym, as Suryanamaskars and simple aerobics are available in internet as videos..

The only task for you is buying a weighing machine :(


Continue..

My Weight Lose Journey !!! ( Part 5 ) - First Successful Weight Loss

At 79 Kg, I was so determined to lose weight.. I wanted to make sure that this journey should not become like the previous ones which failed me.. I understood that lack of knowledge for losing weight is the reason for my failures.. I learnt and noted a few points from each of my journey breaks.. I surfed internet day and night .. I went through a few weight loss success stories.. I collected calorie charts and diet charts.. Right then I was ready for the day to start my weight loss journey.. 

First thing I did is,, Decided to spend a few bugs.. I bought an alarm clock, diary, water bottle, weighing machine and a measuring tape.. 


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Walking - The Hero

Started waking up earlier.. I would setup the alarm to 5.30 in the morning and keep it inside my bag.. So once it starts ringing, I would start searching for it in my bag and by the time half of my sleep would have gone.. This encouraged me a lot to walk a little.. So I started to walk a little.. Like 2 Kilometers.. I was staying in Velachery 100 ft road at that time.. I walked at the sides of 100 ft road.. it was a bit tough :( But only one thing went in my mind.. Losing weight.. Nothing else.. Gradually, I increased the distance and extended it to Velachery Check-post Stop and then to Guindy race course road.. Yep.. Roughly it is 9 kms.. Thinking of it is now like a myth.. 


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Other Lifestyle Changes


  • I noted down the starting weight, goal weight and inches in a diary.. Planned for a weekly weight loss chart.. diet chart.. in the diary.. 
  • Every weekend, I started measuring  and weighing myself.. Weight decreased gradually like 2 kg and 1 Kg in alternate weeks..
  • I started drinking more and more water.. Nearly 4 liters per day :) I would say the skin darkness and patches I had went away once I started having more and more water.. Water intake of 4 liters will reduce your water retention.. 
  • I bought one interesting book on weight loss.. Payal Gidwani's XL to XS. I started practicing yoga.. Specially Suryanamaskaram in evenings..

My Diet Chart

My initial diet charter is as follows.. All is because I was a hosteller and I cannot prepare anything as I can.. I should plan a diet with whatever possible from hostel.. Please don't follow this one.. It was really hectic :( 



Morning
Brunch
Afternoon
Tiffin
Dinner
Latenight Snack
Monday
Kelogs K and Skimmed milk
Apple
Brown Bread + Carrot Poriyal
Green grapes
Chappathi
Fruits
Tuesday
Kelogs K and Skimmed milk
Guava
Chappathi+ Egg White
Wheat Diet Kakras from NUTS AND SPICES
Wheat Upma
Nutrichoice Biscuit
Wednesday
Kelogs K and Skimmed milk
Apple
Brown Bread + Cabbage Poriyal
green grapes
Chappathi
Nutrichoice Ragi Biscuit
Thursday
Kelogs K and Skimmed milk
Guava
Chappathi+ Veg Kurma
Wheat Diet Kakras from NUTS AND SPICES
Wheat Upma
Nutrichoice
Ragi Biscuit
Friday
Kelogs K and Skimmed milk
Orange
Brown Bread + Beans Poriyal
Sundal
Chappathi
Nothing
Saturday
Chappathi + Peas Kurma
Fruit Salad
Chappathi + Peas Kurma
Fibre Biscuits
Kelogs K and Skimmed milk
Nothing
Sunday
Kelogs K and Skimmed milk
Fruit Salad
½ bowl Veg Biriyani+ Keerai
Low fat Lassi
Kelogs K and Skimmed milk
Nothing

I would never recommend this one to anybody.. The result was successful as exercise was more and diet was also more.. But there were side effects like hair loss, loss of strength and indigestion problems.. So please don't follow this and I'm not writing this blog based on this rapid weight loss.. 

In the right next post, I'm gonna draft you the real secrets of weight loss.. I'm going to tell you how successfully I lost weight after pregnancy without any side effects ..

Read Next Part

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