If it is GOOD to TASTE, it sure ain't GOOD for your WAIST

Balanced Diet -

A balanced diet contains sufficient amounts of fibre and the various nutrients (carbohydrates, fats, proteins, vitamins, and minerals) to ensure good he
provide the appropriate amount of energy and adequate amounts of water. The diet should not contain items that are harmful. In other words, a balanc
adequate and wholesome. This definition is easy to give, but it is much more difficult to state precisely what constitutes a balanced diet for any partic
Government departments, using advice gained from expert committees, provide dietary guidelines that are designed to help us achieve a balanced diet
Water In take Drink a minimum of 8-10 glasses of water EACH DAY. You can do it, it is really not that difficult. It is very important to keep your body hydrated.
Will Power -

Keeping up with a good diet is a tough goal. You really have to be very disciplined. A Healthy diet is not a cure to a problem, rather it should be adopte
to live by it for the rest of your life. You need to have a VERY STRONG will power. Don't let yourself indulge in the savory treats like samosas and pakors
pakoras and you will eventually become one... and believe me you are almost there. Looking good not only is pleasant for the eyes, it will actually mak
help raise your self esteem.
Exercise -

Start off with what your body can tolerate. Go for walks or do a brisk walk on the treadmill for about 30 minutes to begin with. Pace yourself, you are n
marathon so start of with leisurly walks. Then start to push yourself. Walk at 3 for 2 minutes and then walk at 5 for 4 minutes then go back to 3 for 2 m
you get to 30 minutes. This will help relax your legs and won't be too much of a stress.
Take small portions of water while walking as well. A small portion means 2-3 sips, and I mean sips not GULPS. This will help re-instate the lost water a
longer.
Workout Clothes -

It is very important that you get really good and comfortable workout clothes. You need to get track pants and a comfortable T-shirt. Shoes are the mos
comes to working out. Get something that will absorb the shocks. It will make a huge difference when it comes to the well being of your knees. The sho
shock will help you rid of your knee aches.
Stretching Stretching is VERY important before you get on the treadmill. It reduces the risk of injury by almost 80% if done right. Just stretch your legs. Fold your
touch your butt. Do it for 5 minutes before you start to walk or run. EVERY DAY... These 5 minutes of time spent on stretching will go a long way. You w
your legs and you won't get tired that soon.
Mentality -

This is the most important aspect when it comes to being fit after being such a slag your whole life. Tell yourself that there is NOTHING that you can't d
and start working your body. Your body is the only thing that is going to stay with you and carry you till the end. If you don't take care of it, it sure won
STRONG. The first few weeks will be HELL. They will be very tough, and each and every ounce of your body will tell you to QUIT... DON'T... Keep going a
third week, you would have won half the battle. You would have learnt to stop giving in to your weakness. You would have conquered your mind and tha
to motivate you, I will attach MY workout plan and my diet chart. You will know that nothing is impossible. I have never felt better before. When you se
I will be in the BEST shape of my life. I want you to get there as well. Don't think you are a woman and you can't do it. You CAN and YOU HAVE to..

AIST

and minerals) to ensure good health. Food should also

harmful. In other words, a balanced diet should be both
es a balanced diet for any particular individual.
help us achieve a balanced diet.

eep your body hydrated.

blem, rather it should be adopted like a religion. You have

y treats like samosas and pakors. East samosas and
for the eyes, it will actually make you feel better and

gin with. Pace yourself, you are not training for a

inutes then go back to 3 for 2 minutes. Repeat this till

help re-instate the lost water and help you excercise for

rtable T-shirt. Shoes are the most important when it

well being of your knees. The shoes that will absorb the

ust stretch your legs. Fold your legs so that your feet
tching will go a long way. You will feel more energy in

here is NOTHING that you can't do. Stop making excuses

don't take care of it, it sure won't take care of you. Be
u to QUIT... DON'T... Keep going and once you are in your
ave conquered your mind and that is very important. Just
felt better before. When you see me next around Diwali,
You CAN and YOU HAVE to..

1
2
3
4
5
6

Important notes:
Eat every two and a half hours starting at 8:00 in the morning.
Take lots of fluids, water, lemonade, juices and green tea without MILK and NO SUGAR
Eat small portions but multiple times a day
Break out of the mould of eating 3 times a day. Dieting is not about eating less, but it is about eat
Yogurt is very important for a woman's health
Bring your Tea intake to 2 cups a day. You chose the time of the day for TEA. But remember only

Breakfast: Time of meal 8:00 AM or 8:30 AM

Options / Meal
1
2
3
4

Wheat Toast with 2 Boiled Egg whites only. Very little butter on the toast
Bowl of cereal with milk and NO SUGAR
Oat meal, dalia, khichadi (choice of one)
2 cups of fruit of your choice

5 One Parantha (non-fried) with Yogurt, NO PICKLE

6 Sandwich of your choice

Note: Don't eat all 5 options the same day. I am giving you a variety so pick a combination o
Side
Snack: Time of Snack 10:30 AM or 11:00 AM. See note 1 above
Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Lunch: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Rajma + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for lunch but keep it healthy. Reduce your oil
intake. You have a high content of fat in your body, you need to take lots of protein.

Snack: Time of Snack 3:30 PM or 4:00 PM. See note 1 above

Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Dinner: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Chole + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for dinner but keep it healthy and light.

t MILK and NO SUGAR

out eating less, but it is about eating right

day for TEA. But remember only 2 cups a day

Sides
1
1
1
1

Glass of juice
Apple or a banana
Roti with yogurt
wheat toast with Jam

1 Glass of milk with sugar

1 Glass of Juice

variety so pick a combination of Meal and a

ve
Fluids
Milk Shake
Cup of Yogurt
Juice

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
Lassi
Toast

ep it healthy. Reduce your oil and butter

to take lots of protein.

Fluids
Milk Shake
Cup of Yogurt
Juice
Tea
Tea

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
1 serving of any fruit
Toast

eep it healthy and light.

1
2
3
4
5
6

Important notes:
Eat every two and a half hours starting at 8:00 in the morning.
Take lots of fluids, water, lemonade, juices and green tea without MILK and NO SUGAR
Eat small portions but multiple times a day
Break out of the mould of eating 3 times a day. Dieting is not about eating less, but it is about eat
Yogurt is very important for a woman's health
Bring your Tea intake to 2 cups a day. You chose the time of the day for TEA. But remember only

Breakfast: Time of meal 8:00 AM or 8:30 AM

Options / Meal
1
2
3
4

Wheat Toast with 2 Boiled Egg whites only. Very little butter on the toast
Bowl of cereal with milk and NO SUGAR
Oat meal, dalia, khichadi (choice of one)
2 cups of fruit of your choice

5 One Parantha (non-fried) with Yogurt, NO PICKLE

6 Sandwich of your choice

Note: Don't eat all 5 options the same day. I am giving you a variety so pick a combination o
Side
Snack: Time of Snack 10:30 AM or 11:00 AM. See note 1 above
Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Lunch: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Rajma + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for lunch but keep it healthy. Reduce your oil
intake. You have a high content of fat in your body, you need to take lots of protein.

Snack: Time of Snack 3:30 PM or 4:00 PM. See note 1 above

Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Dinner: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Chole + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for dinner but keep it healthy and light.

t MILK and NO SUGAR

out eating less, but it is about eating right

day for TEA. But remember only 2 cups a day

Sides
1
1
1
1

Glass of juice
Apple or a banana
Roti with yogurt
wheat toast with Jam

1 Glass of milk with sugar

1 Glass of Juice

variety so pick a combination of Meal and a

ve
Fluids
Milk Shake
Cup of Yogurt
Juice

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
Lassi
Toast

ep it healthy. Reduce your oil and butter

to take lots of protein.

Fluids
Milk Shake
Cup of Yogurt
Juice
Tea
Tea

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
1 serving of any fruit
Toast

eep it healthy and light.

1
2
3
4
5
6

Important notes:
Eat every two and a half hours starting at 8:00 in the morning.
Take lots of fluids, water, lemonade, juices and green tea without MILK and NO SUGAR
Eat small portions but multiple times a day
Break out of the mould of eating 3 times a day. Dieting is not about eating less, but it is about eat
Yogurt is very important for a woman's health
Bring your Tea intake to 2 cups a day. You chose the time of the day for TEA. But remember only

Breakfast: Time of meal 8:00 AM or 8:30 AM

Options / Meal
1
2
3
4

Wheat Toast with 2 Boiled Egg whites only. Very little butter on the toast
Bowl of cereal with milk and NO SUGAR
Oat meal, dalia, khichadi (choice of one)
2 cups of fruit of your choice

5 One Parantha (non-fried) with Yogurt, NO PICKLE

6 Sandwich of your choice

Note: Don't eat all 5 options the same day. I am giving you a variety so pick a combination o
Side
Snack: Time of Snack 10:30 AM or 11:00 AM. See note 1 above
Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Lunch: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Rajma + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for lunch but keep it healthy. Reduce your oil
intake. You have a high content of fat in your body, you need to take lots of protein.

Snack: Time of Snack 3:30 PM or 4:00 PM. See note 1 above

Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Dinner: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Chole + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for dinner but keep it healthy and light.

t MILK and NO SUGAR

out eating less, but it is about eating right

day for TEA. But remember only 2 cups a day

Sides
1
1
1
1

Glass of juice
Apple or a banana
Roti with yogurt
wheat toast with Jam

1 Glass of milk with sugar

1 Glass of Juice

variety so pick a combination of Meal and a

ve
Fluids
Milk Shake
Cup of Yogurt
Juice

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
Lassi
Toast

ep it healthy. Reduce your oil and butter

to take lots of protein.

Fluids
Milk Shake
Cup of Yogurt
Juice
Tea
Tea

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
1 serving of any fruit
Toast

eep it healthy and light.

1
2
3
4
5
6

Important notes:
Eat every two and a half hours starting at 8:00 in the morning.
Take lots of fluids, water, lemonade, juices and green tea without MILK and NO SUGAR
Eat small portions but multiple times a day
Break out of the mould of eating 3 times a day. Dieting is not about eating less, but it is about eat
Yogurt is very important for a woman's health
Bring your Tea intake to 2 cups a day. You chose the time of the day for TEA. But remember only

Breakfast: Time of meal 8:00 AM or 8:30 AM

Options / Meal
1
2
3
4

Wheat Toast with 2 Boiled Egg whites only. Very little butter on the toast
Bowl of cereal with milk and NO SUGAR
Oat meal, dalia, khichadi (choice of one)
2 cups of fruit of your choice

5 One Parantha (non-fried) with Yogurt, NO PICKLE

6 Sandwich of your choice

Note: Don't eat all 5 options the same day. I am giving you a variety so pick a combination o
Side
Snack: Time of Snack 10:30 AM or 11:00 AM. See note 1 above
Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Lunch: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Rajma + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for lunch but keep it healthy. Reduce your oil
intake. You have a high content of fat in your body, you need to take lots of protein.

Snack: Time of Snack 3:30 PM or 4:00 PM. See note 1 above

Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Dinner: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Chole + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for dinner but keep it healthy and light.

t MILK and NO SUGAR

out eating less, but it is about eating right

day for TEA. But remember only 2 cups a day

Sides
1
1
1
1

Glass of juice
Apple or a banana
Roti with yogurt
wheat toast with Jam

1 Glass of milk with sugar

1 Glass of Juice

variety so pick a combination of Meal and a

ve
Fluids
Milk Shake
Cup of Yogurt
Juice

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
Lassi
Toast

ep it healthy. Reduce your oil and butter

to take lots of protein.

Fluids
Milk Shake
Cup of Yogurt
Juice
Tea
Tea

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
1 serving of any fruit
Toast

eep it healthy and light.

1
2
3
4
5
6

Important notes:
Eat every two and a half hours starting at 8:00 in the morning.
Take lots of fluids, water, lemonade, juices and green tea without MILK and NO SUGAR
Eat small portions but multiple times a day
Break out of the mould of eating 3 times a day. Dieting is not about eating less, but it is about eat
Yogurt is very important for a woman's health
Bring your Tea intake to 2 cups a day. You chose the time of the day for TEA. But remember only

Breakfast: Time of meal 8:00 AM or 8:30 AM

Options / Meal
1
2
3
4

Wheat Toast with 2 Boiled Egg whites only. Very little butter on the toast
Bowl of cereal with milk and NO SUGAR
Oat meal, dalia, khichadi (choice of one)
2 cups of fruit of your choice

5 One Parantha (non-fried) with Yogurt, NO PICKLE

6 Sandwich of your choice

Note: Don't eat all 5 options the same day. I am giving you a variety so pick a combination o
Side
Snack: Time of Snack 10:30 AM or 11:00 AM. See note 1 above
Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Lunch: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Rajma + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for lunch but keep it healthy. Reduce your oil
intake. You have a high content of fat in your body, you need to take lots of protein.

Snack: Time of Snack 3:30 PM or 4:00 PM. See note 1 above

Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Dinner: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Chole + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for dinner but keep it healthy and light.

t MILK and NO SUGAR

out eating less, but it is about eating right

day for TEA. But remember only 2 cups a day

Sides
1
1
1
1

Glass of juice
Apple or a banana
Roti with yogurt
wheat toast with Jam

1 Glass of milk with sugar

1 Glass of Juice

variety so pick a combination of Meal and a

ve
Fluids
Milk Shake
Cup of Yogurt
Juice

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
Lassi
Toast

ep it healthy. Reduce your oil and butter

to take lots of protein.

Fluids
Milk Shake
Cup of Yogurt
Juice
Tea
Tea

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
1 serving of any fruit
Toast

eep it healthy and light.

1
2
3
4
5
6

Important notes:
Eat every two and a half hours starting at 8:00 in the morning.
Take lots of fluids, water, lemonade, juices and green tea without MILK and NO SUGAR
Eat small portions but multiple times a day
Break out of the mould of eating 3 times a day. Dieting is not about eating less, but it is about eat
Yogurt is very important for a woman's health
Bring your Tea intake to 2 cups a day. You chose the time of the day for TEA. But remember only

Breakfast: Time of meal 8:00 AM or 8:30 AM

Options / Meal
1 Wheat Toast with 2 Boiled Egg whites only. Very little butter on the toast
2 Bowl of cereal with milk and NO SUGAR
3 Oat meal, dalia, khichadi (choice of one)
4 2 cups of fruit of your choice
5 One Parantha (non-fried) with Yogurt, NO PICKLE
6 Sandwich of your choice

Note: Don't eat all 5 options the same day. I am giving you a variety so pick a combination o
Snack: Time of Snack 10:30 AM or 11:00 AM. See note 1 above
Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Lunch: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Rajma + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for lunch but keep it healthy. Reduce your oil
have a high content of fat in your body, you need to take lots of protein.

Snack: Time of Snack 3:30 PM or 4:00 PM. See note 1 above

Description
1 Eat 2 Egg Whites (boiled)
2 Eat an Apple
3 Eat a Banana
4 10-12 Almonds
5 10-12 Cashews
Dinner: Time of meal 1:00 PM or 1:30 PM
Options / Meal
1 Lots of vegetables + 1 Chapati or 1 cup of rice
2 Lots of Dal + 1 Chapati or 1 cup of rice
3 Lots of Chole + 1 Chapati or 1 cup of rice
4 Lots of Saag or Palak + 1 Chapati or 1 cup of rice
5 Soup and Salad with a toast on the side
Note: Be creative, make something YOU like for dinner but keep it healthy and light.

LK and NO SUGAR

ating less, but it is about eating right

or TEA. But remember only 2 cups a day

Sides
1 Glass of juice
1 Apple or a banana
1 Roti with yogurt
1 wheat toast with Jam
1 Glass of milk with sugar
1 Glass of Juice

ty so pick a combination of Meal and a Side

Fluids
Milk Shake
Cup of Yogurt
Juice

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
Lassi
Toast

healthy. Reduce your oil and butter intake. You

rotein.

Fluids
Milk Shake
Cup of Yogurt
Juice
Tea
Tea

Sides
Green Salad
Vegetable Salad
1 serving of any fruit
1 serving of any fruit
Toast

t healthy and light.

You get a break from your diet and you are allowed to indulge in ONE bad meal for the da
your imagination, try to be healthy and don't eat TOO much. You are already on a road to
and you will be very fit very soon.

ad meal for the day. Use

ready on a road to recovery