All the research about Health- PCOD, Weight Loss, Skin Care, Hair Care

(which I can do)

Food
# Track using HealthifyMe (1400 Cal)
# Water intake (2 liters) (FLAVOURED)

To eat:
- Protein, fat, veggies
- whole oats, whole wheat, Multigrain
- Eggs
- Fruits
- Seeds
- Poha, upma, idli, dosa, khichdi, dhokla, uttapam
- Millet cookies
- Pulses
- Skimmed/Toned milk
- Curd
- Soups
To avoid:
- Sugar, starch, carbs, caffeine
- Corn, fruit juices, fried food, processed food

- Pre walk
- Hot water with honey and lemon
- Seeds
- Breakfast
- Multigrain Bread omelet
- Brunch
- Fruits, coconut water
- Lunch
- Fruits, Coconut water
- Snacks
- Salads, Curd
- Dinner
- Tiffin

Exercise
- Walk (30mins a day) increase slowly
- PCOD yoga (after the walk) (20mins)
- Chloe Ting workout ( 1hr after breakfast) (1 workout at a time)
- Warmup- workout -cooldown
 - Rest
- Workout- cool down

Tracking
- Weight in kgs (daily)
- Body measurements (weekly)

Study:
Hrs in a day-2
Time( during whitehat)

Whitehat:
Weekdays- 12 pm to 9 pm
Weekends- 10 am to 9 pm

Skincare

DAILY:
- Morning routine
- Cleanser
- Toner (rose water)
- Serum (Vit C)
- Eye cream
- Moisturiser
- Sunscreen (if going out)
-
- Night routine
- Cleanser
- Toner (rose water)
- Serum (alpha-hydroxy acids (AHA) )
- Eye cream
- Moisturise

WEEKLY:
- Exfoliate(Apricot scrub)
- De-clog (Charcoal/Clay mask)
- Shave/Wax Body and Face hair
Haircare
# Cold water for hair wash
# Do not comb in wet hair
# Wash twice a week

DAILY
- Comb your hair (morning and night)

WEEKLY
- Hair Oil (only roots) (the night before)
- Hair Oil (rest of the hair) (the night before)
- Shampoo (sulfate-free)
- Conditioner (after shampoo)
- Serum (after semi-dry)

MONTHLY
- Trim it
- Hair Mask (15mins)
- ACV Wash (shampoo-wash-ACV(3min)-wash-conditioner(ends)-wash

Pubic Hair Care

- Wash (daily)
- Trim (weekly)
- Dry fully