Simo&Health

Water your body:- You have to keep watering your body round the clock! The question here arises is how much water should you drink? Answer is very simple, divide your body weight (in kgs) by 20, and that is the amount of water( in litres) you need to have.

For example, if you weigh 60 kg,

Then water needed= 60/20= 3 litres.

Pre-Workout meal: Workout is inevitable in the weight loss process. The fact that most of you are unware is that you should eat something within 60minutes of waking up. This is because after having dinner and sleeping, our body goes into starvation mode for not eating anything for 8–9 hrs. So have a small meal right after you wake up be it apple, banana or oats. With milk. This will serve as a pre workout meal. It will also help in preventing sore muscles to some extent and your metabolism will be paced up.

2 hour rule:- Just like you need to water your body round the clock, you also need to keep feeding yourself after a fixed time interval. Studies suggest that if you feel hungry after every 2 hours, then your metabolism is very high and perfect. If you are a beginner in this process the try feeding yourself in every 3 hours. Gradually your metabolism will boost up and you will want to eat in every 2 hours automatically.

Please note:- The meals should be small and healthy. You can have protein bars, fruits,almonds and peanuts as snacks in between meals. Some fruits which are very helpful in weight loss are pineapple, apple,orange, pomegranate and banana.

Have your dinner 4 hours before sleeping. Ideal time of having dinner is 7:30 or maximum 8pm. You should not delay your meal beyond that because if you go to sleep with your dinner undigested, your body will store the fats and make you gain weight.

Focus on taking lean proteins and dietary fibres. This would make you feel full and avoid unnecessary cravings. Some food having high protein are eggs,chicken breast,almonds, soyabeans etc.

Here are some healthy changes you can make in your diet:-

Replace white bread with brown or multigrain breads.

Replace white rice with brown rice and eat smaller portions.

Replace milk with almond milk or butter milk.

Avoid eating out.

Include salad in your meals.

Prefer grilling rather than frying.

Replace regular paneer(cottage cheese) with low fat paneer or tofu.

Replace aerated or sugary drinks with water or fruit juices without sugar.

Replace refined oil with extra virgin olive oil and use it in meagre amounts.

Green tea:- Start taking 2 cups of green tea everyday. Later increase it gradually to 4–5 cups each day in 2–3 months. You should maintain a gap of atleast 30 minutes between any meal and green tea. It will help you a lot in boosting metabolism. Other than this it has plenty of benefits. So start taking green tea.

Please note:- start with 1–2 cups each day. Don't start with 3–5 cups otherwise your body will get used to it and it will stop acting on you after 1–2 months.

Carbs and fat:- fortunately you are allowed to have some amount of carbs and fat in your daily diet. An average person can have 130–150 grams of carbs and 30–47 grams of fat. The exact figures depend on your age and weight.