Weight Loss Diet Plan Chart – Day 1

 After starting your day with cucumber water, have oats porridge and mixed
nuts for breakfast.
 Next, have a roti with dal and gajar matar sabzi for lunch.
 Follow that up with dal and lauki sabzi along with a roti for dinner.

Day 1 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

Oats Porridge in Skimmed Milk (1 bowl)

8:00 AM
Mixed Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

Dal(1 katori)Gajar Matar Sabzi (1 katori)

2:10 PM
Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

Dal (1 katori) Lauki Sabzi (1 katori)

9:00 PM
Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 2

 On the second day, eat a mixed vegetable stuffed roti along with curd for
breakfast.
 For lunch, have half a katori of methi rice along with lentil curry.
 Next, end your day with sautéed vegetables and green chutney.

Day 2 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

4:00 PM Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)

5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)

8:50 PM Mixed Vegetable Salad (1 katori)

Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

9:00 PM
Green Chutney (2 tablespoon)

Weight Loss Diet Plan Chart – Day 3

 Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
 In the afternoon, have sauteed vegetables along with paneer and some green
chutney.
 Half a katori of methi rice and some lentil curry to make sure you end the day
on a healthy note.

Day 3 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

2:10 PM
Green Chutney (2 tablespoon)

4:00 PM Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 4

 Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
 Follow that up with Moong Dal, Bhindi Sabzi, and roti.
 Complete the day’s food intake with steamed rice and palak chole.
Day 4 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

Fruit and Nuts Yogurt Smoothie (0.75 glass)

8:00 AM
Egg Omelette (1 serve(one egg))

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)

2:10 PM
Roti (1 roti/chapati)

4:00 PM Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)

5:30 PM Coffee with Milk and Less Sugar (0.5 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 5

 Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
 Eat a missi roti with low fat paneer curry in the afternoon.
 End the day with roti, curd and aloo baingan tamatar ki sabzi.

Day 5 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Skimmed Milk (1 glass) Peas Poha (1.5 katori)

12:00
Skimmed Milk Paneer (100 grams)
PM

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)

4:00 PM Papaya (1 cup 1″ pieces) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

 Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1
katori)
9:00 PM

Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 6

 On Day 6, have idli with sambar for breakfast
 For lunch, roti with curd and aloo baingan tamatar ki sabzi
 To end Day 6, eat green gram with roti and bhindi sabzi

Day 6 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Mixed Sambar (1 bowl) Idli (2 idli)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

2:10 PM
Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)

5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)

8:50 PM Mixed Vegetable Salad (1 katori)

Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)

9:00 PM
Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 7

 On the seventh day, start with besan chilla and green garlic chutney.
 Have steamed rice and palak chole for lunch.
 End the week on a healthy note with low fat paneer curry and missi roti.

Day 7 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)

 12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)

4:00 PM Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Low Fat Paneer Curry (1 katori) Missi Roti (1 roti)

NOTE

Do’s
#Eat less and burn more calories
#Exercises (Compound exercises)
#Eat more salads and fruits
#Drink more water
#5 sets 40sec each of wall handstand daily #1Scoop whey
protein after workout & 1 scoop in evening 1 at night
#Steamed & Boiled food

Dont’s
#No white sugar and oily food
#No junk food
#No maida and processed food
#Heavy meal at night
#Avoid salt & Sodium

5 YOGA ASANAS FOR WEIGHT LOSS

1.CHATURANGA (LOW PLANK)-

This pose is also called a Four-limbed staff pose when translated. In this, your body will
be directly parallel to the ground supported by your palms and toes. It is similar to a push-
up.
A plank is highly suggested to make your core strong like a rock, for building abs and to
also lose weight. In this position, your arm strength helps to lose arm fat and gain. Try it
out to see the results!

2.ARDHA NAVASANA (HALF BOAT)-

This pose works directly to reduce your tummy. Uttanasana and Adho Mukha Svanasana
are its preparatory poses. Picture yourself on a very compact boat. The strain on your
stomach helps build up abs by converting your fat into muscles as it stimulates the body’s
metabolic rate. Half boat pose is very popular amongst the youngsters as it tones up the
body. Revitalize your energy by the yogic techniques to melt down your unhealthy fat from
your legs, buttocks, arms, and primarily the belly. It strengthens abdomen, vertebral
column, hip flexors, removes stress and improves digestive growth.
3.VASHISITHASANA (SIDE PLANK)-

As we know, planks are exceptionally advantageous when we are talking about losing
weight. This is a powerful arm balance posture which makes for a firm wrist.
Vashisthasana puts pressure on a few stress points of your body to open, again great for
abs. Burn your calories, the extra junk, the processed food from your body. Nurture your
body and clean up organs with the practices of Yoga. Also, all levels of yogis can perform
this pose easily.

4.ANJANEASANA (LUNGES)-
This Crescent moon pose is a standing back bending asana in modern Yoga. It opens up
lungs, shoulders, and chest. This will reenergize you and will tone up your body. Taking
care of your body is extremely crucial especially if you are aging.
A lunge is the power button your body needs to function by oiling up your knees.

5.SETU BANDH ASANA (BRIDGE POSE)-

To do the bridge pose, lay on the round facing up. Now, lift up your torso by keeping your
legs parallel to each other on the ground. Palms will be touching the ground, locking hands
under your back. It rejuvenates tired legs. Advantages of the bridge pose after stretching
the thorax, vertebral column and neck are many. It helps relieve the symptoms of
menopause, therapeutic for asthma, high blood pressure and sinusitis. The blood flow
maintains the mental and physical equilibrium, helping yogis curb out mild depression as
well. Your ability to hold the pose will decipher your chances to losing a few inches from
your body.

Functional Exercise

High Knees

Steps
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs
and moving at a sprinting or running pace.

PRANAYAM

ANULOM VILOM
Steps
1.Always sit in Sukhasana with your hands resting sideways on the knees.
2.You can also sit in Padmasana.
3.If you begin from the left then close the right nostril with your right thumb and inhale
slowly to fill up your lungs. 4.Now, exhale slowly from the right nostril.
5.It is essential to focus on your breath and practice the technique slowly.
6.Repeat 60 times or for 5 minutes. You can do this any time of the day.
7.Ensure that your back is straight and shoulders relaxed while you perform the
pranayam.

MEDITATION

Om chanting - Utter Om as you breathe out. You should spend 80 percent of your
breath chanting "A-U," and only
20 percent should be devoted to the syllable, "M." The chanting of Om should initially
be done for 5-6 times. Slowly, you can work your way up to 10-20 times