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Redif f .com Getahead A customised diet plan to shed 10 kilos in 2 months!
A customised diet plan to shed 10 kilos in 2
months!
June 23, 2009 12:56 IST
Here's a diet that can help you knock off anywhere up to 10
kilos in two months. It is a realistic and easy to follow
programme that you will have no trouble sticking to.
As with any weight loss plan, you will need to
couple this with an exercise routine which is equally easy to follow.
Your diet:
A good weight-loss diet is one which helps you drop kilos while improving your overall health.
This food plan will make sure you never go hungry or even feel like you are on a diet. Things
you need to be particular about are following the plan closely and maintaining regular, fixed
meal times every day, because erratic eating causes the body to store fat.
Breakfast:
A bowl of cereal (of your choice, except sugar-coated varieties) with skimmed milk
Egg whites (boiled or poached)
Wholegrain toast with a low-fat spread
Fruit or fruit juice
Tea or coffee with skimmed milk and a sugar substitute (optional)
Mid-morning snack:
Handful of nuts
Glass of water with lemon OR green tea
Lunch:
Rotis
Vegetables lightly cooked in olive oil
Dal
Salad OR a wholegrain sandwich with low-fat filling, eg: veggies with chutney or hummus, egg with low-fat
mayo etc.
Evening Snack:
Fruit OR idlis OR khakras
Tea/ coffee with skimmed milk and a sugar substitute (optional)
Dinner:
It is extremely important to eat your dinner at least 3 hours before you lie down in bed, in
order to prevent fat storage:
Soup
Salad with a low fat dressing
Lightly cooked chicken/ fish/ lentils
Drink plenty of water through the day. Have a glass between every meal and two glasses
before, during and after exercise.
If you find yourself craving chocolate, wafers or any such sinful foods, you have two options:
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13/4/2014 Customised diet plan: Shed 10 kilos in 2 months! - Rediff.com Get Ahead
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a. Go for a low-fat version of it or,
b. Have just one bite of it to satisfy the urge.
But make sure you don't do this more than once a week!
Your exercise routine:
Simply put, your body needs to burn more calories than it is consuming in order to lose weight.
So while your diet takes care of not adding on unnecessary calories, exercise takes charge of
burning the accumulated calories/ fat.
Here's a very simple exercise to help you burn off the kilos: Walking! You need to walk 5-6
days a week for a duration of 45 minutes. Start off with a 7-minute warm-up of walking at a
medium pace. For the next 30 minutes, walk at a fast pace and maintain that pace through the
30 minutes (work hard!). Bring the pace down to medium again for the last 7 minutes and then
to slow for the last minute. Make sure you walk on a jogging track or any even surface and
wear proper walking shoes. Increase the walking pace each week. You could even start
jogging.Constantly pushing yourself will help you see good results.
Be persevering
Every individual's body reacts differently and some people lose weight faster than others. So if
you don't see the results you'd hoped for un two months, don't give up. It just means that your
body will take a bit longer, but you will get the figure you've always wanted, so keep at it!
Brinda Sapat is head of the Group Exercise Department at Gold's Gym, Napean
Sea Road, Mumbai. Certified with Training Zone & Progressive Fitness (USA),
she has been a fitness instructor for over a decade.
(While the fitness routines described in this feature are created by a professional fitness
trainer, rediff.com does not make any representations about its suitability or reliability in
connection with individual readers. It is best to consult a professional before proceeding.)
Brinda Sapat
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