Gods greatest gift to you is your BODY.

The Transformation

2010 2011 2013

The Inspiration:Dr. Ravi Jandhyala

My Recipe for Weight Loss

• 1 mentor

• Exercise (ideally daily)

• 3 small katoris

• Fresh food

• 1 weighing scale

• 1 weekly goal

• A shift in attitude to food

1 mentor• Choose a mentor, one who is

knowledgeable about food, exercise and has gone through the weight loss process.

• He keeps you on track.

• Only when you are reporting to someone, you are accountable

• There are too many myths about eating

Exercise (ideally daily)

• 1 hr = 250 - 350 cal

• Increases metabolic rate of body.

• Craving for food reduces.

• Balance between cardio, weights, core strengthening and yoga.

• Exercise is not just about weight loss. Its about getting stronger and healthier.

3 small katoris• QUANTITY CONTROL. Be aware of

the quantities of food you eat.

• Smaller the plate, lesser you eat.

• Eat slower, you will feel fuller.

• Make sure your plate is colourful, this ensures a balanced diet with all the nutrients.

• Rotate the vegetables you eat everyday to create variety.

Fresh food

• Stick to fresh vegetables, fruits, nuts and whole grain.

• Carry some fruits and nuts to work.

• Eat foods that are low on the glycemic index. High GI foods spike blood sugar levels which stimulates hunger.

• Eat beans,lentils and fibre-rich foods.

• Eat lean meats : fish, chicken and eggs.

Breakfast

PapayaSautéed VegetablesOats with nuts

Between meals

• Before lunch : an apple and an orange

• Tea time : Salad and green tea.

Lunch

• 1 Dhal

• Two vegetable poriyals

• Curd and broken wheat

Dinner

• 1 Dhal

• 1 Sabhji

• Fruit

1 weighing scale

• Weight loss is a numbers game.

• You require approximately 20cal per kg of body weight to sustain.

• Eat more and it becomes fat, eat less and it melts fat.

• Know the calories of everything you eat.

• The conversation should be between you and the weighing scale. It never lies.

1 weekly goal• Set a target for each week (around

0.5 lbs)

• Try to stay ahead.

• Maintain a chart.

• Weigh yourself everyday.

• Also fix a monthly goal so you can make up for it if weekly goals aren’t achieved

A shift in Attitude to Food

• Eat for Energy vs Eat for Taste

• Eat foods that increase efficiency

• Stay motivated.

• Moderation is key.

• Rassichu russichu saapidanam.

Tips• Be a calorie miser.

• Enroll in some outdoor activity like a sport, swimming, trekking, etc.

• Smaller your dinner, better your sleep.

• Feeling hungry between meals? Drink water or green tea.

• Apple vs Apple pie. Eat whole fruits - natural sugars and fibre.

• WHILE TRAVELING : Have 30gm packets of nuts, muesli or dried fruits in your bag.

• AT A BUFFET : Eat a salad, a dhal, a vegetable curry/poriyal and cut fruit for dessert. For non vegetarians, choose grilled fish or chicken.

Avoid

• Processed packaged foods.

• Cakes and cookies - CALORIE BOMBS.

• WHITES - Salt, Sugar, Maida, White rice.

• During meetings, ditch the biscuits and pick up a fruit or some unsalted nuts

The Benefits

• You’ll start enjoying your body so much.

• Your body is God’s greatest gift to you.

• The more you invest in it, the more you’ll realize its value and how it responds to your inputs.

My Benefits

Thank you