Golden Rules

 

1
Check Your Weight once a Week (same time, same day) - allow only 1 Kg Gain - (Be very strict and reduce it immediately).
2
Set aside 20 - 30 min/day, 6-7days/week, for a brisk walk.
3
Drink plenty of Water - 2 to 3 ltrs. throughout the day.
4
Drink at least 2 glasses of skimmed or low fat Milk daily.
5
Try not to be hungry at any time.
Eat 3 Meals + 2-3 snacks of Salad/ Fruit/ Milk.
Breakfast - 40% + lunch - 40% + dinner - 20%.
6
Make each meal a combination of CARBOHYDRATE & PROTEIN Foods.
7
Make dinner a LOW FAT meal with lots of SALAD.
8
Choose Fruits/fruit juices as snacks or desserts.
9
Be CONSCIOUS of
HOW MUCH you eat
WHAT you eat
WHEN you eat what
10
While weight reducing AVOID FATTY FOODS completely. While maintaining weight allow yourself to eat fatty foods only TWICE A WEEK.
11
Never go out to a restaurant or party on an empty stomach. (Have a FRUIT, BUTTERMILK or SALAD before leaving home.)
12
While eating out AVOID SNACKS & SWEETS. Select your meal as closely as possible to your diet menu plan.