How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss. Rati’s darling hubby wrote a very thorough article here about fitness. Making us girls acquainted with the point of view of the opposite sex. We all were totally impressed and agreed to every word he said. So let’s take the same thought a little further. To stay fit and maintain your shape a regular workout helps a lot. But when it comes to losing weight and getting back in shape, a regular workout or exercise routine won’t suffice. You will have to take it a step further and take care of your diet in order to lose weight. Even the gym instructors would tell you so. Exercise and diet are the two sides of a coin. You can’t achieve weight loss with just one of them. A regular exercise routine and a healthy diet is your route to salvation. I’m following a Indian diet myself by a leading dietician. Me, my cousin, some of her friends and a lot of people I know have taken diet from this dietician. And we all have lost a considerable amount of weight to say the least. This is the fourth and final week of my challenge to lose 10lbs of weight eating one meal a day. This is the post that kicked it all off: Losing the last 10lbs eating. You must be thinking that the diets given by the dieticians are personalized then how can we all follow the same diet routine with our different weights and blood groups. For starters, he doesn’t gives the diet according to the blood group. Though, generally the diets given by dieticians are personalized. I have noticed a similarity In the diets given to me and others. And since now, that I know his diets are universal. I’d want YOU, Rati’s lovely readers to reap its fruit as well. When I first went to this dietician, he told me to get some blood tests done. Like thyroid checkup, blood sugar, serum insulin in my case since I have PCOD. So it’s just not about losing weight but getting to know the underlying reason of piling on the kilos. In my case it was increased serum insulin levels. But in my cousins case all her tests were ok, she was gaining weight because of her erratic routine and the junk food she so loved. So if you think that you are doing everything right but still gaining weight, the first thing you should be doing is finding the underlying reason for it. First things first, If everything with you is fine your weight gain is due to lethargy, wrong dietary habits and erratic routine. So When u go on a diet make sure that whatever plan u follow it must be timed right as well. You must wake up latest by 8: 0. I used to wake up by 1. This is the most important thing in your routine because the body has its own clock and you shouldn’t mess with it.
This diet is split in 4 weeks period with the diet changing every week. Before starting the diet weigh yourself and write it down somewhere. This way you know where you started and you feel good to see the scales going down. Some things you need to follow this diet: No salt after 7: 3. No aerated drinks. Yes that includes even the diet version. Restrict mango and banana. Restrict potato and rice. No artificial juices as well. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. Super SHRED (2013) is a 4-week very rapid weight loss diet, written by Dr. Ian Smith of The Doctors. It’s a follow-up to the SHRED diet. Negative energy balance. All you need is a comfortable pairof shoes to do some aerobics, a skipping rope to do at least 5. Just these basic things and you are set. Strain out the methi seeds and drink the water. Helps a lot in water retention and bloating) 5 soaked almonds with the skin. A small plate of salad before starting the meal. The fibers in the salad fills u up which in turn prevents false hunger that makes u overeat. Generally at my place dal is cooked at night so I used to store the dal made at night for the other days lunch, u can do the same. A small plate of salad before starting the meal. Also Read: 1. 0 Golden Rules to Weight Loss. When this week ends, weigh yourself again. I’m sure u must have lost weight. I lost 1. 8kgs in the first week itself. U lose the max in this week because you lose all the water weight and the bloating is gone. The further weeks you are surely going to lose weight but it won’t be this much. Now to the next week. Week 2. 8: 0. 0 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked almonds with the skin. A small plate of salad before starting the meal. A small plate of salad before starting the meal. This week I lost just . Week 3. 8: 0. 0 am – 2 glasses of methi seeds water. Any one of the following for vegetarians: 1. Week 4. 8: 0. 0 am – 2 glasses of methi seeds water. This week you have a lot of options which you can take alternatively. By the end of the month you will definitely lose 3- 6 kgs I lost 4. PCOD. I’m sure u can do better. He also gave me some really good gyan as well. According to him when on a diet your social life won’t stop but you can still manage your weight without locking yourself at home. Some pointers for it: When you go out with friends try to have your lunch or dinner at subway. The healthiest option out there. Take a veggie delite sub in brown bread and eating out won’t harm your diet and weight at all. Tell them not to put mayo in it though. If you don’t have a say in the place of eating then make your choices sensibly. If you go to eat Chinese have rice rather than noodles. Order stir fried veggies instead of Manchurian. And control your proportions. Don’t take fried starters. Avoid those thick soups they are no good. When going out just pick 2 fruits before sitting in the car and eat it on your way to the venue. When you are already a little filled before going out. Your somewhat filled stomach helps your mind take the right decision. If eating Indian, order tandoori chappati rather than butter naan or parantha. Take less gravy since it is the most fattening. Even if you don’t want to lose weight keep these points in your mind and you will be able to maintain your weight easily. So go on a diet now and get your svelte figure back. P. S.: I really want to thank Rati for giving me a platform to share my thoughts and ideas without having me to bear with the responsibility of making a whole blog work. After achieving my goal I should need a new diet chart to maintain my weight.”. Pothik megh Perfect Diet Plan. April 1. 0, 2. 01. It is really effective.. Lose Body Fat but i was not able to get results but since last 3 weeks i started to follow this diet and yes i can see difference in my body but to Lose Body Fat a regular exercise is mandatory.”. Sandria Thanks. January 9, 2. It is so convenient, without any complexity. Eachday becomes motivational when everyday u find the weighing scale moving. My daugbter who has PCOD and I going through pre menopausal phase were gaining weight, Both are benefitting out of this diet plan. Thanks ones again”. ANITA Realistic diet plan.. Loved it. September 3, 2. I have just started this plan with a few modifications which i think everyone should add in their diet Morning - add one glass of luke warm LEMON HONEY WATER It helps a lot in controlling weight”. Nisha Perfect. August 1. I'm planning to start with this one from tomorrow itself. Also I want to know what according to you is the best time for exercising, in case I plan to join gym too. But they say we should not eat anything 3 hours before or after gyming. Please advice!”. - Sheetal It's working. April 2. 5, 2. 01. Still have to reduce to 6. I am unable to do aerobics as got confused which video to be followed. Can u share Any aerobics video which u followed so it helps me alot.”. Eesha Tagged as. 4 week diet loss. How I Ran a Sub- 4 Hour Marathon. You might have heard on our last podcast episode that I ran the Rock . I’m a middle of the pack runner. I stuck to the killer marathon training plan Angie designed for me which included tempo runs, hill runs, yoga, cross- training, and a few 2. I spent many days training on hills at a place I’ve come to love called The General Watkins Conservation Area. Watkins has a 5 mile loop with many lung busting hills. This loop became my leafy lap track. By the time I got to New Orleans, a place devoid of hills, I was ready to run fast. I had the fitness in the bank. The Things You Tell Yourself. Fitness is only one component of running a strong race. You must have mental toughness to push yourself through the latter miles of a marathon. This is where your mantras and mind tricks are especially important. The fun begins at mile 2. This is when my strength is feeling spent and I desire to stop and walk. The closer to the finish line I get the stronger this desire becomes. The last mile is the most torturous. It is paradoxical to be so close yet feel so tempted to slow down. I saw people walking the last mile of the marathon. And since I finished under 4 hours I know that these people had to run the first 2. The only way I kept running was to tell myself, “Are you crazy!? Don’t walk when you only have one mile to go. Grrrr!”Stoking the Furnace. As my body burned energy to propel me forward I had an arsenal of fueling products to replace calories and electrolytes. I have learned what my body needs through trial and error – working out the particulars on my long training runs. All total I consumed 4 gels, 8 Perpetuem Solids, 2. Endurolyte caps, some pretzels, and about 6. This picture shows some of the fuel I need to run 2. When I posted this pic to our Facebook page a few weeks ago some people were aghast.“Do you need a pack animal for all of this?”“This all is unnecessary. I hope you’re not telling ppl this is how to train.”“Who convinced you that 1. You’re ingesting enough salts in your other foods to prevent that.”Settle down ladies and gentlemen. And yes, we do tell people to train this way, sort of. You should do what works for your body. And as far as the electrolyte pills go, Steve Born at Hammer Nutrition says some runners may need to take up to 6 an hour. That’s me. Angie doesn’t take any electrolytes. But I can’t get by without taking lots of them. Today I ran a 1. 4 miler with no Endurolytes. By mile seven my legs were wasted. Not a stellar long run. I had to keep my pace safely hovering around 8: 5. I had to consciously run slower in the first half so as to conserve my strength for the latter miles. I had to pick up my feet as the marathon wore on because I frequently fell off pace. I arranged my playlist so I would hear my best running songs during the final hour. I didn’t linger long at aid stations. I didn’t stop to use the porta potty until I found one without a queue. I took so few walk breaks that . There were no pacing groups at the Rock . Angie was back in corral 1. It was just me, alone with my Garmin - fighting to conserve every minute. Die by the Garmin. In Conclusion. It feels fantastic to have made it to the finish line of another marathon alive. Completing it in less than four hours is the cherry on top. If I was 6. 0 years old my finishing time could qualify me for the Boston Marathon! Breaking four hours will hopefully be one of many milestones in my life as a runner. Now I’m wondering if I can hit 3: 4. If you have a time goal for your next race . We are here to help you succeed.
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