Girls, Women, Change Your Figure the Healthy Way!

Girls, Women, Change Your Figure the Healthy Way!

If you are a girl or a woman who is overweight and desires to change her figure for the better then this blog is meant for you. In this blog I have taken a case study of Priya who improved her fitness and figure in a healthy way, without falling prey to any of the several unhealthy fad diets being promoted. By reading this blog about Priya you can devise your individual plan to shape up!

Priya: Office: 9 am to 6 pm; Travel Time: 60 min-Morning; 90 min-Evening

Priya weighed 70 kg at 5ft 5”. Priya’s weight should have been around 55 kg. Her routine was:

  • Get up: 06:00 am; green tea with honey & biscuit; yoga up to 06:45 am.
  • 07:30: breakfast: “dosa”/ “idli-sambhar”/ “poha”/ “Paratha” & pickle & tea.
  • 08:00 am: leave for office.
  • 11:00 am: tea & “samosa”.
  • 1: 30 pm: lunch: 2 “chapatis”, rice, “dal”, “mixed vegetable” and one sweet dish.
  • 5:00 pm: tea & biscuits.
  • 6:00 pm leave office & reach home: 7:30 pm.
  • 7:45 pm: coffee & biscuits.
  • 9:30 pm: dinner: similar to lunch.
Priya changed her diet and exercise plan & became 55 kg in one year. This is what she did:
  • Get up: 06:00 am; one banana; 4 days in a week- run/cycle for 30 min & stretching exercises for 15 min. 3 days in a week: 45 min of strength training.
  • 07:30: breakfast: 1 whole egg + 3 egg whites + toast with minimal butter; 250 ml milk with 25 g sugar.
  • 08:00 am: leave for office.
  • 11:00 am: One apple.
  • 1:30 pm: lunch: salad, 2 ‘chapatis’, curd with salt, ‘dal’ & dry mixed vegetable.
  • 4:00 pm: tea/coffee with 25 g sugar + 15 almonds.
  • 5:30 pm: 1 banana or any fruit.
  • 7:45 to 8: 30: Badminton; 200 ml milk with 25 g protein powder.
  • 8:45 pm: dinner: 1 ‘chapati’, ‘dal’ & mixed vegetable.

Analysis of Changes Made by Priya:

  • Priya raised her metabolic rate by greater frequency of exercising, increasing muscle mass, increasing number of meals & reduction in gap between meals.
  • Diet: Increased protein intake and reduced sugar intake. Brought the time of the last meal earlier from 9:30 to 8:45 pm and made the meal lighter to minimize fat accumulation.
  • Fitness: Cardio, strength and flexibility abilities all got improved. Energy level became higher. Playing Badminton not only improved fitness but also provided recreation.
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