90 Days Fitness Challenge – Week 1

Weight Loss – No Longer A Saga


Maintaining a healthy body weight is important for physical and emotional well-being and to prevent diseases. Excess body weight has been linked with increased risk for numerous health issues like heart disease, high blood pressure, stroke, diabetes, osteoarthritis, and certain types of cancer, elevated cholesterol levels, weak knees and back pain.

Diet and exercise go hand in glove when it comes to losing weight. 70 % of weight loss comes from your kitchen and 30 % from exercise. So let’s start with diet. A little know how will help you sail through the battle with the bulge.

A Good Diet Is The Key To Fitness!

Good Diet

I am often asked for a diet chart; I smile and tell people I don’t believe in Diets. We have enough knowledge about which food is healthy, high in calories and which should be avoided. It is all about making up your mind and avoiding unhealthy food, cutting down on calories and exercising.

  • To win the battle with the bulge, make small changes one at a time instead of big changes at a go. Allow your body to get used to these small changes and eventually for them to become a way of life.
  • The mantra to lose weight is simple “eat and do not skip meals”. When you skip meals your metabolism slows down and as a defense mechanism your body begins to store any available energy as fat and further gets rid of muscles as they are expensive tissues to maintain.
  • When you lose your muscles your metabolism level decreases. Weight loss is burning more calories than what you take in. Exercise and curtailing overeating and unwanted calories is the healthiest and easiest way to lose excess weight. But it is the hardest as well.
  • If you are someone who has no control over self-indulgence and yield to temptations then its best to avoid being in certain places where you know you are tempted to make poor food choices. Spend time with those people who will not pressure you to make poor food choices.
  • Do not stock your house with unhealthy high-calorie, low-nutrition snacks like chips and other Indian snacks. Stock plenty of healthier options such as popcorn, low-fat cheese and yogurt, fruits, healthy dips and non fried snacks.
  • Whether you are trying to lose 1 kilo or 15, the same principles establish how much weight you lose and how fast you lose. Our body weight is determined by calorie intake and expenditure. If you want to see a change, reduce your calorie intake by 250 calories and expend 250 calories through exercise. This mounts up to 3500 calories a week which will lead to half a kilo weight loss. It’s safe to lose from 1 to 1½ pounds per week.
  • Fad diets may result in rapid weight loss but is unhealthy and soon your mind will rebel due to deprivation and provoke you to pounce on food with vengeance. Therefore it’s better to make healthy lifestyle changes by cutting down on quantity. For example, instead of eating 3 dosas/idlis/rotis have only 2, switch from 3 cups of coffee/tea a day to 1 cup a day and substitute with green tea, from 2 cups of rice cut it down to one and gradually substitute white rice with nutritious brown rice.
  • Stick to home cooked food and avoid or cut down eating outside food, instant food, deep fried, sweets, colas, pastries and junk food. As these are high calorie foods and contain zero nutritional value. Just avoid all these eatables and beverages for a month and you will see a big physiological change, the results will keep you going.

Exercise To Say Hello To A Fitter You!


“Exercise” A natural anti depressant, pick me up, metabolism booster, calorie burner, complexion enhancer and more.

  • An exercise regime consists of 3 components cardio, strength and flexibility.
  • Cardio options are walking, swimming, cycling, jogging, aerobics, Zumba, RPM and spinning.
  • Choose what you would enjoy the most as there are more chances of sustaining. In order to prepare the body into calorie burning stage, you have to aim for 40-60 minutes of cardio.

This week let’s stick to the main component of exercising that’s cradio; this also loosens up the body and gets you into the rhythm. If you are a newbie to exercise, its recommended to start slow.

  • Begin with 10 minutes to allow your body to get used to exercise and gradually add minutes until you touch 40-60 minutes.
  • Make sure you warm up before you start the cardio segment and cool down post cardio session.
  • Appropriate footwear will power your workout and prevent injuries.

On your marks get set and go!

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