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Fat to flat!

Picture this: You go to a party and try to resist all the good food around. You succeed mostly but then a helping of
extra cheese or that delicious dessert piece cannot be prevented! The next time you check your weight it hits you
that it hasnt really budged much. That is when the guilt kicks in.
!veryone has been there. "anting to lose weight desperately is a phase every woman hits# voluntarily or
involuntarily! Temptation and la$iness will always get in the way.
%besity is a very common problem. &lame all ama$ing restaurants# 'unk food 'oints and ice cream parlours with their
lip(smacking food for this situation. This problem has gotten even worse now. )t is getting e*ually common in adults
as in kids. Though you hear every third person asking you to lose weight you still dont seem to implement it.
+eason: +educing weight has always been a challenging issue. )t takes a lot to give up bad habits after all. )t took
me , years to reali$e that ) -./T stop eating and start losing weight.
To find out whether you suffer from obesity or not# read the following. 0s an obese person 1that is# if you are one2#
you will definitely have one or more of the following experiences:
You might not be very comfortable wearing tight fitted clothes as it shows off your extra fat.
You tend to lose your confidence. When you meet new people, your relatives or friends might advise you to lose weight
which is a bit embarrassing and reduces your level of confidence even more.
Health related problems If youre not fit, you would indeed come across healthrelated common problems li!e stro!es,
diabetes or blood pressure.
"igmentation #bese people are often found to have pigmentation on their face or body. $his is due to improper
nutrients inta!e and %un! food they consume.
Improper menstruation cycle #besity is a very common reason behind improper menstrual cycle and delayed
pregnancy in obese women.
&cary as these indicators may sound, there sure is a sigh of relief. 'osing weight sure is difficult, but not as difficult as you thin! it
to be. With a conscious effort, you can lose weight easily.
How to Lose Weight in 10 Days at Home
(or starters, here is a )* days routine for you. It demonstrates what you should be eating, at what time and in what +uantities.
Days Morning beverage Breakfast
(within 9 am)
Lunch (within 1!0 "m) #vening
beverage
#vening intake( by $) Dinner (within 9)
,ay ) Hot lime %uice with
honey
#ats or protein
meal-
&mall cup of rice . /
different steamed
vegetables 0avoid potatoes1
. ) or 2 chapattis
3reen tea
without
sugar
&mall cup of sprouts
0or1 fiber content fruits
2 to / chapattis0numbers
depend on your inta!e
but not more than /1
,ay 2 4 4 4 4 4 4
,ay / 4 4 4 4 4 4
,ay 5 Hot lime %uice with
honey 0or1 green tea
without sugar
"rotein meal- ) medium cup of wheat rice
. ) chapati.&teamed veg
or veg salad
4 6 cup of veg salad .2
chapattis
6 cup of veg salad.2
chapattis
,ay 7 4 4 4 4 4 4
,ay 8 4 4 4 4 4 4
,ay 9 3reen tea "rotein meal- ) medium cup of wheat rice
0or12 chapattis . ) cup of
raw veg salad
4 6 small cup of
sprouts0or16 small cup
of fiber containing fruits
"rotein meal-
,ay : 4 4 4 4 4 4
,ay ; 4 4 4 4 4 4
,ay
)*
4 4 4 4 4 4
Protein meal3( a protein meal can be sprouts which are rich in protein 1or2 shakes made with soy proteins.
Here is a <uic! =ecipe for Homemade "rotein &ha!e
%ngre&ients you nee&'
)2* ml of s!immed mil!
)2* ml of soy mil!
/ spoons of oat meal
>ardamom or vanilla essence
(eci"e'
)te" 1
6dd )2* ml of s!immed mil!, )2* ml of soy mil!, / spoons of oat meal and ) drop of vanilla essence or 2 cardamoms into a blender together.
)te" *
?lend the mixture for 8* seconds and drin! it immediately.
$his is the most commonly followed recipe of protein sha!e. However, you can try and explore other options as well. $he idea is to inta!e protein.
@ow how you do it, we leave that up to you.
>urious about how this wor!sA (or your better understanding, we have illustrated all the details of that )*day calendar below.
). Hot lime water with honey 0or1 3reen tea when consumed on an empty stomach, regulates metabolism. Hence they help in reducing weight.
$his ma!es it necessary to consume it as a part of the weight loss program.
2. >onsuming oats or protein meal instead of dosa or idly or your regular other brea!fast helps control and reduce your calories inta!e. 6gain,
these food items ma!e for a healthy and nutritious brea!fast. 6t the same time, they are good source of proteins which enhance weight loss.
"rotein helps !eeping you full for longer. $his helps control your untimely hunger pangs.
/. $he first three days calendar re+uires you to ma!e moderate changes to your normal routine. $here is a reason behind this. Its difficult to
change your eating habit drastically overnight. Hence, it is necessary to slowly minimiBe the food consumed and so we do over a period of / days.
&ince day one is when you start up with your weight loss program, having a cup of rice along with chapati will reduce your hunger, fulfil your carbs
craving to some extent. $he three different steamed vegetables will give you extra fullness with low calories.
5. 6fter three days, the food consumption is further reduced where rice is substituted with wheat rice. Wheat rice is an excellent source of fiber.
$his fiber helps in weight reduction and it simultaneously gives fullness. $he +uantity of chapati is also reduced to one. Cegetables are an
essential part of a healthy diet and hence they are added more in +uantity.
7. @ow is the time to reduce your food consumption even more. &o you either have wheat rice or 2 chapatis. 6t this stage, your body gets used to
this type of eating habit where less food is consumed.
8. $hese same eating habits are also followed for dinner time where the food consumption is reduced day by day.
9. >onsuming sprouts or fruits as an evening snac! helps to prevent food craving and also gives you fullness in a healthier way. $his is said to
enhance weight loss tremendously. 6part from the diet, exercise plays a vital role in weight reduction program. 3o in for simple exercises li!e
s!ipping or wal!ing. When it comes to s!ipping, start with minimum 7* %umps and gradually increase it by /* %umps every day. It is also really
important to follow the water therapy 0discussed at length below1. Without proper water inta!e, your weight loss will not be easy at allD
Include these additional tips in your weight loss program for 10 days and see the results for yourself.
1 %ncrease Water %ntake (the water thera"y)' Water is a very important factor in any weight reduction program. >onsumption of
water cleanses the toxins from the body in the form of urine. ,rin! about 5 to 7 litres of water every day.
,ifferent bodies have different re+uirements of water. 6 simple way to trac! how many litres of water your body needs in a day is
to divide your weight by 2*. $he result you will get from this e+uation will give you the litres of water you must consume every day.
(or exampleE If you weigh 9* !ilos, then dividing it by 2* gives /.7 as result. &o you must drin! a minimum of /.7 litres of water
every single day. $his is an essential step for weight loss in )* days.
* +reen ,ea %nstea& of -offee or ,ea' ,rin!ing a cup of hot green tea every morning on an empty stomach can cleanse the
toxins in your body. It can also help reduce the problem of constipation. 3reen tea has low calories and starting your day with it
instead of tea or coffee is very good tip for weight loss.
! Hot Water With Lemon an& Honey' Hot water with lemon and honey is a great tric! for losing weight. $o ma!eE
Fix a spoon of lime %uice and half a spoon of honey to hot or lu!ewarm water.
,rin! this every morning on an empty stomach to aid your weight loss in )* days.
. (e&uce ,he %ntake of -arbohy&rates' =ice contains a lot of calories and carbohydrates in it. =educing the inta!e of rice can
reduce weight to a great extent. 6 lot of people in India 0&outh Indians1 start their day with a dosa or an idly. $hese dishes are
primarily made from rice. &ome people also have this for their dinner. If you want to lose weight, it is essential to reduce these
carbohydrates inta!e to a great extent.
$ %ncrease /rotein %ntake' "rotein is a muscle builder that can effectively reduce the fat in our body. It can also convert the
loose fat into muscles. Increase the inta!e of protein and replace carbohydrates food with protein food.
0 %ncrease 1iber %ntake' &oluble fibers are a great source for reducing weight. >onsuming foods that contain soluble fibers will
shed the weight by reducing the bad cholesterol in your body.
2 3voi& ,he /rob4em of -onsti"ation' >onstipation can delay weight reduction process a lot. $his is because the toxic and
waste components are not flushed out from your body. Fa!e sure you !eep your system clean and toxinfree.
5 3voi& 6unk 1oo&' Want to lose weight in )* daysA 6void %un! food. completelyD Gun! foods li!e piBBa, burgers, sausages, etc.
do not contain any nutritive value. 6ll they offer is fat and added weight. Gun! food is the most common factor for putting on
weight. &teer clear of these items.
9 )oy /rotein' $his protein is a plantderived protein and helps in weight reduction as its low in fat. 6dding the right amount of
soy protein to your diet can help you reduce weight further.
10 /rotein Mea4 ,wice a Day' 6 meal that is rich in protein can promote weight loss enormously. &o its necessary to consume a
protein rich meal at least twice a day. "referably have it for your brea!fast and dinner. It can either be protein sha!es or salads
that are rich in protein.
11 -onsume -a4orie74ess 1oo&' $he tric! to losing weight in ten days is to consume calorieless food to reduce weight. 6dd
boiled food to your diet and avoid foods that are sweet, rich in fats or fried.
1* +et (i& of 1oo& -raving' (ood craving is very common and an uncontrollable factor among obese people. @ever consume
snac!s or food when you have food craving sensation. Instead, drin! plenty of water to avoid it.
1! /refer )"routs to )nacks' ?oiled sprouts are rich in nutrients and have fewer calories. $hey can be consumed twice a day
for brunch or in the evening time 2 hours before dinner. $hey provide you better nutrients than any other snac!. "lus they aid your
weight loss.
1. 8ot More ,han ! Mea4s a Day'
@ever consume more than / proper meals a day. 6nd most importantly, only the meal for your lunch can be heavyH whereas your
brea!fast and dinner should always be light. $his is one of the most important tip on how to lose weight in )* days naturally list.
1$ /ro"er #9ercise' Wor!ing out is very important to lose weight and the simple e+uation to stay fit isE Proper diet + work out
=FIT. You need not necessarily hit a gym to wor! out. You can start it at home with simple exercises li!e sit ups or s!ipping for
about )* )7 minutes a day. You can also go for morning or evening wal!s and %ogging.
10 -onsume 1ruits with High Water -ontent an& Less -a4ories' (ruits and vegetables li!e water melon, cucumber, and
papaya have very less calories. $hey can be consumed for brunch or in the evening as salads as they ma!e you full. $hese fruits
are best suited for weight loss as they have more water and lesser calories.
12 3voi& -arboni:e& Drinks' 6ny carboniBed drin!s or beverage must be avoided during a weight loss program. Instead of
these carboniBed drin!s, try and have lime %uice, green tea or tender coconut water.
15 ;ee" a -ount of <our BM% an& BM(' >hec! your body metabolic index 0?FI1 and body metabolic rate 0?F=1. $his gives
you the amount of calories you should consume and the amount of calories that are burnt in your body giving you a better clarity
of your body system.
19 3voi& (e& Meat' =ed meat is highly dangerous as it not only leads to obesity but also diseases li!e cancer. &o avoid it at all
costs during your weight loss program and otherwise also.
*0 3voi& ,he ,hree White /oisons7 rice= )ugar= )a4t' =ice, sugar and salt FI&$ be avoided in your diet to the extent
possible. You cannot totally avoid these but you sure can control their consumption +uantity.
*1 /refer )a4a&s 1or 6uices' 'i+uid foods li!e %uices get digested +uic!ly where as salads stay in your body for about 8 hrs,
ma!ing you feel fuller for long. >onsume salads instead of %uices but do not add bananas, pine apple, %ac! fruit or any other
calorie rich fruits to your salad.
** Maintain <our )ugar Leve4' It is necessary to maintain your sugar level at )5*. If your sugar level shoots up more than )5*,
your pancreas produces more amount of insulin to convert the sugar into fat. $his happens each time you consume food. &o in
order to control this, you should consume foods that maintain your sugar level.
*! 8ever )ki" <our Mea4s' When you s!ip your meal thin!ing that you might lose weight, you actually gain weight. $his is
because the hunger stays in your body and the next time you consume food, you end up consuming twice the +uantity. $his is
also another important tip for you to abate the worry on how to lose weight in )* days naturally.
*. (e&uce <our 1oo& -onsum"tion to 1>! of What <ou -onsume 8ow' It is clear that the food that you are consuming now
leads to obesity. &o you will have to reduce this +uantity to one third. If your hunger still persists, consume fiberrich fruits or
vegetables as your dessert.
*$ Do %t 8ow' 'ast but not the least, do not postponeD &ome get tempted by food or have no time to start the weight loss
program. =emember that its now or never. &tart your weight loss program and strictly stic! to your diet.
You must ma!e a special note of the fact that the tips shared here are extremely simple. $hey are +uite practical in their approach
and easy to follow. $hese tips, when followed religiously will earn the desired results within )* days only &omething that most
other weight loss programs with drastic and radical changes dont. Gust stic! to these natural methods you will discover the new
fitter you soon.