2. HOW IT CAN CHANGE YOUR LIFE RAPIDLY THE IMPORTANCE OF HAVING
A MENTORAND 3. I was trying to reduce my weight for the past 20
years. I would reduce 2 kg and then put on 1 kg or the entire
weight lost.This yo-yo was going on for the past 20 years. 4. Here
Are a few pictures of me over the years 5. 6. 7. 8. 9. 10. 11. This
was in spite of the changes in my lifestyle Like becoming a
vegetarian,Not eating white rice, having onlyragi for breakfast.
walking in the morning for 1 hour and at night for hour after
dinner. Even after these disciplines for over 20 years, I was not
able to shed weight. 12. Till one fine day whenDr. Ravi
Jandhyalaand I were on a Holiday at Pondicherry I decided to have
him as my mentor 13. My Mentor 14. Dr. Ravi Jandhyala 15. Dr. Ravis
session at HRR Mylapore in Aug 2010 16. Let me show you how my
results have changed under his guidance 17. January 2010 18. June
2010 19. July 2010 20. AUGUST 2010 21. September 2010 22. 24
October 2010 23. October 2010 24. November 2010 25. December 2010
26. Jan 2011 - Meeting 27. February2011 28. The Transformation 93.8
kg 79 kg 29.
30.
- Now by listening to my mentor I have lost 15 kg. I need to be
at 65 kg for my height.
- I could not even in my wildest dream think of attaining a
weight of 65 because in my opinion 79 is a good weight to
maintain.
- I am now working to reach 65 kg in the next one year and I
believe I can.
31.
- To give you a little perspective on the amount of fat that has
come out of me
32. 33. 34. Exercise 35. EFX 30 mins =170 cals 36. Tread mill 20
mins=250 cals 37. Cycle 25 mins = 160 cals 38. Dumbells 10 mins=100
cals 39. Pranayama &chanting 40. Exercising as a Family 41.
DIET 42. Breakfast - 400 cals Breakfast 200g oats with milk and a
few almonds and walnuts) 100g steamed veg 150 ml vegetable juice
(carrot ,beetroot,tomato,radish)or 150g papaya or coconut water 43.
Lunch 400 cals Lunch 2 X100 g poriyals 50g cooked broken wheat with
100g dhal 50g cooked broken wheat with 100g rasam 1 apple 44.
Dinner - 350 cals Dinner 100g dhal and 100g veg Fruit apple or
pomegranate 100g curds 45.
- Coffee 100ml without sugar
46.
- Recommended Food For Non Vegetarians Per Week
47. CALORIE CHART 48. 1 Masala Dosa + Sambar + Chutney
250+130+90 = 470 cal 49. 2 big idlis + sambar + chutney+
vada132+130+90+130 = 482 cal 50. one plate pongal +sambar+chutney
240+130+90 =460 cal 51. one plate mutton biriyani = 855 cal 52. one
south indian thalli - 1500 cal 53. one plate white rice - 103 cal
54. one buffet meal - 3000 cal 55. one slice of chocolate cake -
400 cal 56. one bar of chocolate 10g - 100 cal 57. Two samosas -
312 cal 58. 1 medium FrenchFries 360 cal 1 Mutton Burger 500 cal
59. 1 Grilled cheese Sandwich 360 cal 60. 1 Banana 90 cal Chicken
Nuggest 6 pcs 300 cal 61. 1 Ladoo (40 gms) 250 cal Kheer Rice150
gms 345 cal 62. Carrot Halwa 50 gms 300 cal 1 piece of Black Forest
Cake 450 cal 63. 64.
- Number of days traveledduring the week
WEEKLY REPORTS TO MENTOR 65.
- By listening to my mentor my achievements are:
- Have lost weight which I never could for the past 20
years.
- A scientific approach to the loss of weight.
- Achieved my goal and also exceeded.
- I feel younger by 20 years.
- I am told that I have postponed heart attack / stroke by a
minimum 10 years .
66. TIPS TO ACHIEVE WEIGHT LOSS AS SAID BY MY MENTORDR. RAVI
JANDHYALA 67.
-
- Enjoy your food.Take small bites and chew for 9 seconds.Take
time to eat.
-
- Oats like steel cut oats from Trader Joe's (champion oats in
India) with almond will be great for break fast.
-
- Do not go more than 3 to 4 hours without eating and
drinking.Have an apple between Breakfast and Lunch and Lunch and
Dinner or some nuts like almonds or walnuts.
68.
-
- Cut down on simple carbohydrates like white rice, white bread,
white pasta.
-
- Avoid Saturated fats, trans fats, salt.
-
- Enjoy your food and eat less
-
- Incorporate whole grains, fruits and nuts like almonds, walnuts
and fresh veggies.Foods closer to their natural state.Half the
plate should be veggies and fruit.
-
- Eat more steamed or boiled food with less oil.
69.
-
- Eat chicken and fish- white meat avoid foods with a lot of
gravy.
-
- Exercise like walking at least 30 Min's a day is a must.
-
- Cut down starchy foods, processed foods like chips which have a
lot of salt and oil.
-
- Avoid baked foods like cookies, cakes, pastries, desserts,
biscuits.They are likebombs packed with calories saturated and
trans fats .
70.
-
- Avoid TV. It is said that 2 hours of watching TV is more
harmful to the heart and even if you exercise, it does not remove
the harm done to the heart while watching TV.
-
- the diet should have around 45% carbohydrates/sugars (low
glycemic index and complex carbohydrates), 30% fats mostly
unsaturated fats , 25% proteins
-
- Add more fiber to your diet like whole grain wheat ,brown rice
, oats etc.
71. Explaination for some of the termsused in the tips 72.
- What is the Glycemic Index?
- Not all carbohydrate foods are created equal, in fact they
behave quite differently in our bodies.
- The glycemic index or GI describes this difference by ranking
carbohydrates according to their effect on our blood glucose
levels.
- Choosing low GI carbs - the ones that produce only small
fluctuations in our blood glucose and insulin levels - is the
secret to long-term health reducing your risk of heart disease and
diabetes and is the key to sustainable weight loss.
73. Foods which have low glycemic index Vegetables Carrots,
cauliflower, broccoli Mushrooms, beans, capsicum, etc.
FruitsApples, pears, peaches, Plums,Strawberries.Others Lentils,
brown rice, barley,wheat-pasta, oats. 74. High GI foods
75.
- Complex carbs (carbohydrate) foods are basically those in
wholegrain form such as wholegrain breads, oats, muesli and brown
rice.
- Complex carbs are broken down into glucose more slowly
thansimple carbohydratesand thus provide a gradual steady stream of
energy throughout the day.
- Natural carbs are also a better choice when losing weight.
76.
- Simple carbohydrates are usually considered to be "bad"
carbs.
- but these are those that have been processed and broken down
before being put back together again in an unnatural way such as to
produce a sweet product like chocolate.
- Natural simple carbohydrates are the best carbs to include in
the diet, especially if trying to lose weight.
77.
- These fats are derived from animal products such as meat, dairy
and eggs.
- But they are also found in some plant-based sources such as
coconut, palm and palm kernel oils.
- These fats are solid at room temperature.
- Saturated fats clog our arteries and directly raise total and
LDL (bad) cholesterol levels.
- Avoid them as much as possible.
78.
- Trans fats are actually unsaturated fats, but they can raise
total and LDL (bad) cholesterol levels while also lowering HDL
(good) cholesterol levels.
- Trans fats are used to extend the shelf life of processed
foods, typically cookies, cakes, fries and donuts. Any item that
contains hydrogenated oil or partially hydrogenated oil likely
contains trans fats.
79.
- Monounsaturated fats and polyunsaturated fats are two types of
unsaturated fatty acids.
- They are derived from vegetables and plants.
80.
- Some lessons on how I was able to achieve 15 kgs weight loss In
7 months:
-
- No off days for exercise and eating. i.e., you cannot have one
big meal like in a wedding or buffet that will cost you 3000 4000
calories and will send you back by one week.
-
- See that you loose a few grams everyday that will keep you in
the positive.
81.
-
-
-
- Increase your metabolism by increasing your activities and
exercise.
-
- As your weight reduces you will get more active.
-
- Do not get disturbed by people saying that you look weak
etc.
-
- Be focused on your weight loss and count the calories of every
piece of food that enters your mouth.
-
- Restrict your total intake to 1500 calories / day.
-
- Weight loss is a simple numbers game. You will realize it once
you start losing weight
82.
- I will share whatever I learn. I am not anexpert, just an
interested observer