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How To Rejuvenate Yourself In A Few Steps

Discussion in 'Keep Fit & Maintain Shape' started by SGBV, Sep 1, 2022.

  1. SGBV

    SGBV IL Hall of Fame

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    Hi Everyone!

    Yesterday's update for accountability:

    IF for 12:12

    Broke fast with lemon in warm water. I also had Jeera water just before lunch.

    Breakfast:
    1/2 cup of nestcafe with skimmed milk & little sugar
    2 pieces of bread & omlette
    1/2 cup orange juice

    Lunch
    1/2 cup of rice (1/4 of what I usually eat)
    Dal curry
    fried chicken nuggets (home made)

    Snack:
    Roasted chana 1/4 cup
    Tea 1/2 cup with milk & little sugar

    Dinner:
    1 Dosa
    Dal curry
    2 dates

    Overall, I have consumed 3 l of water.
    Walked for 30 mins.

    I know my diet isn't perfect. But I couldn't think of anything better during this busy work week.
    I will shop for something over the week end like yogurt, fruits and nuts.
     
    drdiva likes this.
  2. Madhurima21

    Madhurima21 Gold IL'ite

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    Hi @SGBV,
    Thanks for starting the thread at the right time.
    I too wish to share some info which might be helpful.

    I joined a gym recently to shred 10 kg of weight gained in COVID lockdown.
    Here are the tips shared by my trainer:

    1. Morning black coffee with plain water (cold water) with a pinch of salt. Sounds strange? I too thought so and googled for it's benefits. It helps in fight with Inflammation and caffeine dose helps for workout.
    2. Just soak oats, chia seeds and dried black grapes in plain water for 15 mins and add 2-3 chopped almonds, 2-3 dates, 1/4 tsp Peanut butter seeds like sunflower, watermelon, pumpkin and desired fruits with a dash of honey and take it as a breakfast along with 2-3 egg whites.
    3. By morning 11 am, have to take cucumber or carrot with pepper & salt.
    4. Lunch should be total of 250 gms which covers rice or roti, dal, veggies etc.
    5. By evening 4 pm, have to take Papaya or pineapple.
    6. 2 rotis without oil with dal (or) grilled chicken (or) Chenna masala.
    Add on can be green tea, black tea, black coffee, lemon tea with honey or palm jaggery.
    7. Daily water intake must be 3-4 ltrs

    Strictly no outside food, no sugar, no diary products other than greek yogurt, cottage cheese, tofu/panneer, no mutton, no junk food or sweets.

    Of course, the diet may vary from a person to person. But felt like sharing here which we can follow without much effort in our daily hectic schedule.

    Hope this helps to somebody who is looking for a simple diet.

    So far I lost 3 kg of weight within 1 month with less efforts and basic exercises like tread mill, cycling, jumping jacks, burpees, mountain climbers, squats etc.
     
    SGBV likes this.
  3. drdiva

    drdiva Silver IL'ite

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    SGBV your diet doesnt seem perfect..but perfect cannot b followed for long..but it seems without any fault and practical..would love to hear the results bcoz without monitoring we eat almost double of this.
     
  4. swarnamary

    swarnamary Bronze IL'ite

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    i dont want to follow any diet but at the same time i dont eat too much too so not so much concern about it..

    i do want to follow some workout, yday cant be able to do it.. will try it today.
    as the weather is changing cant be able to walk outside need to figure out working out at home...
     
    SGBV likes this.
  5. SGBV

    SGBV IL Hall of Fame

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    Thanks everyone for joining here!

    First of all,i am not looking for a diet program anymore.
    I've followed Paleo, keto & a very strict diet with a help of a nutritionist earlier & lost a few pounds though.
    But, given my life style, and other health issues, i couldn't be consistent with the program for more than 3-4 months, or developed a side issue like acidity or migraine ; hence discontinued.
    Then what, i regained everything & much more down the line.

    Joining Gym didn't help either. Because i am not a gym person.

    After years of trial & error i have finally understood my body & mind well and customized what suits me better for a lifestyle change, rather than 3-4 months of diet.

    IF is really working for me. I can easily fast for 12:12, or 12:14 and gradually continue this like 16:8 or 18:6 some days. Can drink black coffee, green tea or water during fasting window & can eat anything during eating window.
    There are mobile apps to motivate us on IF

    My fitness pal app is another special dieting app that helped me to be watchful on the calorie intake. I started maintaining a journal & weighing what i eat, which helped me to be mindful of our diet.
    As per the given plan, you are allowed to eat anything within your calorie limit for weightloss. Like if you eat briyani for lunch, can chose to eat only fruits for dinner to maintain the overall calorie intake within 1500 kal.

    The above methods helped me to lose my stubborn pregnancy weight within a year and to maintain it for nearly a decade without any thought of being in diet.

    I also walk at least 30-45 mins daily, do household chores, always chose stair cases both at home & office and do basic stretches at home daily in the mornings.

    When i have the mood, i do dance with my DD and do some meditation/yoga.

    3 months back i have undergone hysterectomy surgery & stopped all the healthy practices during this recovery phase. Not much physical movements either. Also, surgical menopause & sudden hormonal changes affected my body to gain weight.

    I know, it is not easy to shred them fast, but i can wait even the process is slow. But i can't push my body beyond what it can.
     
    Madhurima21 likes this.
  6. swarnamary

    swarnamary Bronze IL'ite

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    back to walking mode again trying to take it one day at a time with weather changing..

    did walking 30 mins, cycling,jumping jacks..

    as usual eating.. will check my weight on saturday see how i am doing ....
     
  7. daisy1234

    daisy1234 Silver IL'ite

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    I love to join with you ladies.. I started IF few years back and found very good results. But I fell off the wagon when I started working and gained all of it back! I have an India trip in 3 months and want to lose min 10kgs. Back to IF and 30 -40 mins exercise( either HIIT or elliptical or yoga or dance) 4 days a week. Hope my plan is doable. Let’s use this thread for accountability. I am trying to do 20:4 window - 5 days a week and weekends I go easy. Will share my updates here!
     
  8. swarnamary

    swarnamary Bronze IL'ite

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    no walk on 9/15 its kind of chilli outside, but did jumping jacks and cycling, anyone remember or do leslie walk i am planning on doing this from this weekend if its not allowable to walk ...

    diet as usual..

    weekend comes everything goes upside down..
     
  9. kavikuyil

    kavikuyil Bronze IL'ite

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    I have 10 kg to shed and I will join in this thread and efforts as well.

    I will not follow any particular diet and instead I will follow healthy eating with good amount of protein, minus sugar, fried stuff and junk, drink lot of water, herbal tea and IF (16:8) and walking.

    2 things that worked well for me in the past - drinking 500 ml hot water first thing in the morning. Initially it felt weird but gradually I started liking hot water. The advice given to me was to drink 1 litre hot water first thing in the morning and 1 cup hot water an hour before and after every meal .. I’m not fully following this but on track to get there.

    Second one is IF with last meal before 5 pm. So my eating window would be 9 am-5 pm. I noticed when I eat late, my IF wasn’t working well and I lost weight quickly when I finished my last meal of day by 5 -5:30 pm.
     
  10. sociallifein30s

    sociallifein30s Silver IL'ite

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    I am not really in a space to follow diets or even exercise regimes. I had a favorite yoga teacher and gym instructor, spent money and enjoyed those classes.
    But life happens. right now, I just go for 108 pradakshina in temple atleast twice or thrice a week.
    I cant cook rotis or any separate meals for myself, so same curry and dal for me also. BUt I either eat brown rice or daliya rice (just pressure cook daliya 1 cup , 2 cup water) and eat just like rice.
    teas with no sugar.
    Just with the anxieties in life, I started buying biscuit packets and sweets. I dont want to put my head into more struggle by not eating them (if eating those is giving me solace, so be it). Just trying to buy some jaggery sweets instead of sugar. eat murukkus a little less (maybe 1 instead of bringing the packet to the couch)
    I am not even trying to cut down on my teas. Hoping since they are sugar less , its fairly ok.
    I need to restart my anulom vilom and kapal bhati but not happening any time soon i guess.

    I am trying to start stiching a dress (salwar kameez), so thats now a hobby. Trying to buy some cheap fabric so I can implement my thoughts/ideas into stiching it. Sareeblouse seems difficult. I cant even think of highlevel approach to it. I just got my sewing machine serviced , so thats that. will keep you posted :)

    For anyone interested, try heating normal coconut oil with fenugreek seeds, curry leaves and hibiscus flower (or leaves) and let it cool. filter the oil and massage atleast once a week. (my parlor lady takes 200 just for oil massage but I think its worth it) If you do not go to office or much outside, you can even leave it for a day or two and then wash it off. Gives such cool feeling to you. Its great for hair too.
     

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