Weight Loss Challenge/change

Congratulations on taking this first step. Believe me, this is the most toughest step on this journey.
The next should be advancing in your journey correctly.

Being calory deficit is the only way to lose weight. As per your diet chart, I could see a lot of carb in your diet which will increase your calory intake despite of eating less, feeling hungry and eventually snacking more or loosing interest in the diet in long run.

Instead, cut down your carb intake, and increase veggies and more importantly protein.
Instead of upma, you may chose two boiled eggs, boiled veggies and some fruits as breakfast. For another day, try Greek yogurt and oats (overnight oats are my favourite breakfast these days). You can top it up with lots of fruits, dry nuts etc. Plus adding chia seeds makes it more healthier.
Try fermented rice drink or mor, which will not only make you fuller, but also good for your gut health.
Always have some fruits in the morning. Instead of taking them as juice form, eat them. That way you can limit the sugar content in your fruits. But remember, some fruits are high in calory just like some veggies. So, consume them in moderation.

As for lunch, tomato rice and carrot curry is full of carb. But no protein in this menu. Instead, take roasted chicken breast, stir fried mix veggies, and a very small portion of rice (1/2 a small cup) for lunch. This way, you wouldn't feel like eating a snack after. If at all you feel like eating a snack, always grab some dry nuts or fruits that are low in calories.

Always consider eating dinner before 7.30pm. At least 3 hrs before bed time. instead of 3 idlies, you may have 2 and increase protein content. Slowly reduce it to 1 idly and have it with a cup of panneer masala, or scrambled eggs or chicken curry. This will fill your stomach, and takes time for digestion; hence you won't feel empty stomach by the time you hit the bed.

Remember, weight loss is not just about diet. It is about good night sleep as well. To reduce the level of cortisol in your body, you must sleep at least for 7 hrs at a stretch.

Drink a lot of water. 2-3 bottles if possible and always drink whenever you feel hunger pranks.
Hot tea or coffee (black without sugar) is not harmful if you need some caffeine boost in between. But avoid drinking them with milk and sugar during weight loss.
I can't skip my morning cafe latte which has milk, but no sugar. But that's all I take for a day.

As for exercise, you must complete at least 10K steps. But more than steps, at least 20 mins of brisk walking, and overall 1 hr walking per day is important. This not only helps with weight management but also with your cortisol levels and sleep.

After 3 days of intense walking, take the 3rd day for recovery. Recover from the joint and muscle pain that day. But remember to do stretching exercises daily, including the recovery day. Preferrable if done in the morning.

After walking up, I do zumba and yoga with the support of Y-tube. Then walk to work (2 km) and it takes nearly 20 mins one way. So, ideally my walking time would be 40 mins to work, and another 20 mins here and there in and outside of the office to make it as 1 hr a day.

Always take your pills on time, including vit D ( i remember you were vit D deficient before), check your thyroid levels, and eastrogen. They play a guhe role in weight loss.

 

I am interested to join as well..to keep myself on track.

 

Hello friend..Try taking your vitamin D supplement with some good fats in the morning for a better absorption, for example have an avocado egg toast, or a few soaked nuts and seeds.

 

thank you..I'll try to post at the end of my day.