Monday 4 January 2016

Weight Loss Series- PART 1




Hey guys, 

Few Days back I shared a post and above picture on my blog and in all social media about my weight loss journey, where I got huge appreciation by everyone. 

I have been bombarded with messages, comments, love and support by each and every one who saw this picture. Most of them request me to share my diet plan, few ask me about my exercise time, whereas few interested in quick result…and so many more questions.

Before I start my series here are the few things that I want to share.

1. NOTHING CAN BE ACHIEVE EASILY, ONE HAS TO BE PATIENT DURING THIS WHOLE PROCESS.

2. HARDWORK IS KEY TO YOUR WEIGHT LOSS JOURNEY.

3. WEIGHTLOSS IS A LONG PROCESS WHEN YOU WANT TO LOSE NATURALLY. HOLD YOUR PATIENCE.
4. ALWAYS FOLLOW THE RULE THAT YOU CAN MAINTAIN EASILY THROUGHOUT YOUR LIFE AS WEIGHTLOSS IS A TEMPORARY JOURNEY BUT ONCE YOU ACHIEVE YOUR DESIRE WEIGHT THEN STAYING FIT SHOULD BE PERMANENT JOB FOR YOU THROUGHOUT YOUR LIFE.

5. DON’T RUSH FOR HUGE WEIGHT LOSS AT ONE GO, FOCUS ON SMALL GOALS TO ACHIEVE A HUGE DIFFERENCE AT THE END.

6. YOU MIGHT FALL SICK IN THIS RACE OF WEIGHTLOSS, TAKE A BREAK, BUT DON’T STOP. START AGAIN ONCE YOU ARE FINE.

7. FOR GIRLS: DON’T WORKOUT DURING MENSTRUATION TIME, TAKE A BREAK OF 7 DAYS STARTING FROM DAY 1 AND START WORK OUT ON 8TH DAY. WHEREAS YOU CAN CONTINUE WITH DIET DURING THOSE TIME.

8. THE FIRST MONTH OR TWO YOUR WEIGHT LOSS WILL BE FAST AS THE WATER WEIGHT OF YOUR BODY WILL FLUSH OUT ALONG WITH ALL  YOUR TOXINS FROM YOUR BODY. 

THEN FROM THIRD MONTH OR FOURTH THE WEIGHTLOSS WILL BE SLOW DOWN A BIT. SO,WE WILL CONCENTRATE ON WORKOUT MORE ON THOSE MONTH (that is another chapter, I will share the detail slowly for sure).

NOTE:
It took one complete year to lose 22 kgs and still am on my way to achieve my goal. The whole procedure was not so easy but it was actually worthy.

NOW AS PER ABOVE POINTS HERE ARE THE FEW THINGS THAT I FOLLOWED FOR FIRST TWO WEEK:-

1. I NEVER FOCUS ON HUGE WEIGHTLOSS GOAL. I FOCUS ON WEEKLY LOSS OF WEIGHT ON FIRST TWO WEEKS.

2. NEXT I DOWNLOADED "CALORIE COUNTER" APP BY "FITNESS PAL" ON MY ANDROID PHONE WHICH HELP ME TO COUNT ON CALORIES.

3. NOW THE FOOD FOR FIRST TWO WEEKS:-


  • Early morning in empty stomach I used to drink one glass of (250ml) lukewarm water with a squeezed lemon in it.
  • Then another glass of (50-100ml) of plain water.
  • I stopped eating any kind of carbohydrate and sugar related foods for first two week. It will be not easy as the sugar craving sometime will provoke you to eat sugary food or carbohydrate. So, if sugar craving occurs eat an APPLE, or any fruit that has natural sugar in it or an orange or watermelon. It will stop the craving for sugary food.
  • I replace most of my carbohydrate food with proteins. I started to intake pulses, vegetables, nuts (almonds), fruits, green tea, egg and fish and chicken (as I am non-vegetarian). I stopped eating rice and roti/chapatti. Vegetarian can replace fish and chicken or egg with paneer or mushroom (cottage cheese) as it has protein in it. I am a non-vegetarian so my diet chart is made according to it.

I use to drink 3-3.5 litres of water whole day in summer as i follow intense workout.

MY REGULAR CALORIE INTAKE WAS 1200 CALORIES AS SHOWN BY THE APP SO ACCORDING TO THAT MY DIET CHART FOR FIRST TWO WEEKS :-


  • For breakfast I use to have fruit salad, tea with no sugar along with two Marie biscuit(mentioning the brand name as it will be easy to follow), one boil egg (thrice in week)/ a small bowl of dahlia (just boiled with salt)/oats  and tea with milk but without sugar.
  • At 11am one glass of green tea (250ml) and a fruit (if I feel hungry).
  • For lunch one bowl of pulses with vegetables along with 1-2 piece of chicken/ one 50gm fish(fried)/ one boil egg (if I didn't consumed egg in breakfast).one fruit (any one).
  • After 30mins of taking lunch I used to drink Green tea (250ml)
  • In evening I use to have one cup of tea without sugar with two Marie biscuits.
  • Dinner: - repeat same as lunch (it should be done by 8pm. Maximum before 9pm)

  • After 30 minutes of dinner I used to drink Green tea (250ml).
  • Then after 30 minutes  one fruit (if I crave for sugar or still hungry).


REMEMBER: 

If you feel hungry in between all these foods drink water. I know it sounds weird as starving is not good for body but trust me your body is already having enough calories from your diet, it is just our brain who crave for more food.

4. HOW TO EAT [RECEIPE]:-

Okay, now as you have the list of food I intake. Now the point is how much to eat and how to eat…

Dalia:- just boiled with salt and serve hot.

PULSES: - I boil the pulses with vegetables, add a little bit of salt in it and have it one bowl of it in lunch and dinner.

PANEER: - I used to diced paneer in little oil and add capsicum, onion, salt and black pepper in it and then let it cooked a little with water for 5mins. Then I add chopped tomatoes in it and let it cooked for another 5 minutes and am done. 

Fish: - Just fry (I avoid fish and replace it with chicken as I hate fish).

Egg: - only boiled.

Chicken: - Just cooked  in pressure ( add one tablespoon of oil in pressure cooker then add chicken along with onion, capsicum, yoghurt, salt, turmeric, chili powder, cinnamon powder, cardamom powder, clove powder and tomatoes.)

5. HOW MUCH TO EAT:-

I never suggest you all to stop all kind of carbohydrates as our body needs carbohydrates too. I am just suggesting to regulate the quantity of carbohydrate in food routine. 

A little note:- you can have carbohydrate after two weeks of starting your diet plan...

If you are non-veg then i suggest to consume either fish or chicken in a day for first two weeks. If you have fish in lunch then avoid chicken at dinner or vice versa. Replace it with vegetables in lunch or dinner.

I use to take three boil egg thrice in a week for first two weeks in breakfast only.

And lastly coming to exercise:-

Don’t scare and be happy…as these two weeks going to bring loads of change in your body so first of all no exercise in these two week…just prepare your body for next step.

THINGS TO REMEMBER:-

DON’T FOLLOW ME BLINDLY, AS WHATEVER SUITS ME MIGHT NOT SUITS YOU SO BEFORE YOU START CONSULT A DOCTOR.

It is not necessary that the amount of calorie I intake will be same for you too. It depend totally on your height and weight.

I am not a professional trainer or nutritionist …it is my entire experience that I shared with you all so in any case if you found problem with this diet or anything kindly consult doctor please. And kindly don’t blame me ;) 

Lastly as I am non-veg so my diet chart is based on that …veg people can replace fish, chicken and egg with Paneer and Mushroom or vegetables.

So, that’s all for today …will post next step of weight loss soon… ;) 

As i am not a trained writer or not much into writing long post so if you find anything that i forgot to mention or if you find anything confusing then kindly leave comments below i will definitely answer your all questions as soon as i see it :)

Stay fit and beautiful …
Love Sammy…!

9 comments:

  1. Replies
    1. Omg...thank youuu so much...hope m not messing it...I am just taking time to point each and every small detail of my weight tips :) thank you for commenting dear. :)

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  2. Wowww post Samannita...it was so thoughtful of you to share every little detail to help others out.. thank youuuu....

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  3. lovely post.
    well done sami n i m v happy for you

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    1. Thank you so much teju for inspiring me always ...love you bestie :*

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  4. Very inspiring.Thank you so much for sharing.I don't eat rice but leaving Roti is a hard thing for me. Please guide me

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