Day 1.

Tips for weight loss:

 Balanced diet: -
Each and every meal must have all food groups in balanced amounts. Avoid having an
only protein-based or only carb based menu in 1 meal. Include plenty of colorful
vegetables, protein sources like pulses and milk products, complex cereals and
appropriate amounts of fats.

 Do not skip meals:

Skipping meals starves the body and thus you end up eating more food in the next
meal. This leads to weight gain instead of weight loss.

 Eat less but more times in a day

 Chew slowly:-
Chew your food thoroughly. Chewing sends hunger satiating signal to the brain. This
allows a person to identify that there is no more hunger and to stop eating. With fast
chewing the signal to the brain distorts or is delayed, making us eat more than required.

 Select home cooked foods:

 Exclude refined foods:
A simple restriction of sugar in the daily diet plan leads to a major difference. Sugar in
excess leads to storage of food in the body in the form of fats. Not only sugar but other
refined flours like maida also leads to weight gain.

 High fiber:
Select whole grains, fruits, and vegetables. High fiber diet prevents extra absorption of
unwanted calories. Fiber also has a high satiety level, which encourages the brain to eat
less.

 Antioxidant-rich water:
Consume antioxidant-rich lemon water or cinnamon water or jeera water. This increases
the water intake along with balancing the vitamins and minerals requirement throughout
the day. The vitamins and antioxidants in the infused water detoxify the body and keep
you fresh for the whole day

*Day 1 diet for weight loss

TIME MENU QUANTITY

Empty stomach Warm water with ½ lemon juice 1 glass

Breakfast Oats with milk (no sugar or jaggery) 1 cup

Mid-Morning Green tea 1 cup

Lunch Salad 1 cup

  Chapatti 2 no.

  Vegetable 1 cup

  Dal 1 cup

Mid Afternoon Buttermilk 1 glass

Snack Khakra 1 no

  Tea/Coffee (no sugar) 1 cup

Dinner Vegetable Soup 1 cup

  Rice ¾ cup

  Dal 1 cup

  Curd 1 cup

Bed Time Fruit 1 no. (100 – 150 gms)

More Tips

 Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your
insulin levels and make you lose weight without hunger.

Fat Sources

 Olive oil

 Coconut oil

 Avocado oil

 Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.Don’t be afraid
of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It
will make you feel miserable and abandon the plan.

1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce

cravings and calorie intake throughout the day

2. Avoid sugary drinks and fruit juice.These are the most fattening things you can put into your
body, and avoiding them can help you lose weight
 3. Drink water a half hour before meals. One study showed that drinking water a half hour before
meals increased weight loss by 44% over 3 months.

4.Choose weight loss-friendly foods . Certain foods are very useful for losing fat. Eat Low-Carb
Vegetables: -

 Bell Peppers
 Broccoli
 Asparagus
 Mushrooms
 Zucchini
 Spinach
 Avocados
 Cauliflower
 Green Beans
 Lettuce
 Garlic
 Kale
 Cucumbers
 Brussels Sprouts
 Celery
 Tomatoes
 Radishes
 Onions
 Eggplant
 Cabbage
 Artichokes
 Etc.

4. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area

5. Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the
caffeine can in them boost your metabolism by 3–11%

6. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are
healthier, more filling and much less likely to cause overeating.

7. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel
more full and boosts weight-reducing hormones

8. Weigh yourself every day. Studies show that people who weigh themselves every day are much
more likely to lose weight and keep it off for a long time.
 9. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight
gain, so taking care of your sleep 

 Some yoga poses to boost metabolism

1.ustrasana

2.supta Vajrasana

3. Salamba Sarvangasana/Shoulder Stand

4.halasana/Plow Pose

5. Locust Pose

6. Surya Namaskar

7. Boat pose

8. Ardha Matsyendrasana 

9. Jatara Parivartasana

10. Twisted Chair/Parivrtta Utkatasana

11. Crescent Lunge Pose/AAnjaneyasana

12. Bridge Pose/Setu Bandha Sarvangasana

13.Skull shining breathing

14.Upward Wheel Pose/Urdhva Dhanurasana

15. Skater Pose (Goddess)

16.Prasarita Padottanasana/Horse Pose

17. Matsyasana

18. Moon Salutation

19. Virabhadrasana I

20. Eka Pada Rajakapotasana