9th-week weight loss challenges:
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ulti ginati shuru ho chuki hai( reverse count down has begun): last month of weight loss challenge. Samay aa gaya hai sab bhaar( charbi)nyochhavar karne ka !
( time to really shade the extra fat!)
Bhookh jaye par vachan na jaye ( remain hungry but stick to your self promise)
“ NO to deep-fried items.”
“ NO to sugar.”
“ NO to bakery products.”
Yes to minimum 3 litres water( Yes during winter months many of us may not feel very thirsty)
Lunch: reduced quantity: 2 fulkas/1 bhakri ( Indian bread)with only sabzi/chicken/fish of your choice.
Or one small bowl of rice with daal. ( basically either rice combo or roti combo ) You can have patli chhas ( thin buttermilk) ( 2tsp of dahi ( curd)in 200 ml water with half teaspoon roasted ajwain )
This week’s seven tasks
- Out of 5 workouts, ( running, walking, cycling, swimming, trekking) of the week add 5 days work out with: 20 suryanamaskar( 2×10: each side is one, each pair will make it 2) or 10 sets/count of burpees.
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Photo by theformfitness on Pexels.com
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Photo by Cedric Lim on Pexels.com
Scoring: followed for 5 days: 7/7
4days: 5/7
3 days: 3/7
2 days: 1/7
One or less day: zero
2) Morning breakfast: Oats/poha/upma : small bowl along with anyone fruit: 5 Days
Scoring: followed for 5 days: 7/7
4days: 5/7
3 days: 3/7
2 days: 1/7
One or less day: zero
3)Two days (out of seven days): Have only Skimmed Milk or low-fat yoghurt/curd along with Fruits and Steamed vegetables (throughout the day). Additionally once a day you can consume
For non Veg: egg whites /white egg bhurji/boiled chicken/steamed fish
For Veg: Paneer/tofu in grilled/bhurji form.
( we trust you will eat in moderation )
Scoring: Do it for 2 days: 7/7
Do it for one day: 5/7
Couldn’t /didn’t do: 0/7
4) Stand up and end with wall sit up : for 3 days : For office goers : during the day : 3 conscious attempts throughout the day to stand up and do the job . for example: for 05 minutes( minimum) x 3 times ( any time during long working hours )do your work in the standing position.
At the end of 5 minutes, complete the task by doing a wall sit up till the count of 20.
for homemakers : 3 activities which you do in sitting positions needs to be changed to standing position :
for example : TV viewing ,Reading newspapers/books
Conscious attempt for three times a day with each attempt must be for a minimum 5 minutes duration.
Scoring: do it for 3 days: 7/7 . do it for 2 days: 5/7 . do it for 1 day: 3/7.
It has to be three times. If you do it 2 times but forget the third time you, the task will be treated not done for the day. ( even though you are on the right path )
Challenge not followed: zero
5) for 5 days
Lunch: reduced quantity: Only 2 fulkas/1 bhakri with only one sabzi/chicken/fish of your choice.
Or one small bowl of rice with daal. ( basically either rice combo or roti combo ) You can have patli chhas ( 2tsp of dahi in 200 ml water with half teaspoon roasted ajwain )
Scoring: followed for 5 days: 7/7
4days: 5/7
3 days: 3/7
2 days: 1/7
One or less day: zero
6). Dinner: Carrot soup along with two diet khakhras and any salad of your choice for 5 days :
Scoring: do it for 5 days: 7/7. Do it for 4 days: 5/7
Do it for 3 days: 3/7 …..2 or less: 0/7
- Meditative experiment with food :
You and your food: Be only with your food during breakfast or lunch or dinner: any 2 days
Cut off yourselves from TV, talking, reading.
Eat-in solitude. You must eat each Nivala( morsel) with lots of love. Feel and enjoy your food. Feel the texture of food, Try to understand the intensity of taste: how much sweet? how much khatta? Can you feel the multi tastes !! all simultaneously ?? What happens when it is in solid form, semi-solid, paste form and finally liquid form. What is your experience of varying temperature! Your Nivala started with higher temperature, as you continued eating the temperatures changed. At what point you felt the taste buds were in full mood. Try to hold on the taste. Once fully in liquid form, slowly gulped down. Smile !!!
shailesh 