| In the modern times, the obesity rate is climbing at an | | | | without sugar. |
| alarming pace. However, it is more pronounced in | | | | (2) Black tea without sugar |
| America. The other aspect of life reflects that the | | | | (3) Fresh fruit juice without sugar. At 11'o' clock -Black |
| younger generation is getting more health conscious | | | | tea/Coffee with three Marie cookies. |
| yet it is not reached a recognized number worth | | | | (1) Lunch:- Brown bread four slices |
| mentioning. The grownup people seem to be ignoring | | | | (2) Chicken or Fish 100 grams steamed. |
| the tell tale effect and drifting with current of | | | | (3) Salad without dressing |
| negligence and casual attitude. It seems a | | | | (4) Yoghurt without flavored or sugar.(200 grams) |
| cumbersome exercise to follow a diet pattern and | | | | (5) One fruit (Apple or Orange ) |
| exercise routine which is unattractive and difficult to | | | | At 3 'o' clock: Black tea /Coffee without sugar with |
| implement. The fate cannot be allowed to move in a | | | | three Marie biscuits |
| pendulum fashion hence it requires a paradigm shift. It | | | | (1) Dinner : Vegetable soup(2) Brown bread -three |
| is not difficult to follow a more practical routine and get | | | | slices |
| into ship shape. | | | | (3) Salad without dressing |
| The best exercise a body requires in which all parts | | | | (4) Yoghurt without flavored or sugar. (200 grams) |
| move rhythmically without straining or exerting undue | | | | (5) Boiled vegetables (Beans, cabbage, capsicum, |
| strain. It is simple and plain walking. A regular walking | | | | lettuce leaves, Tomatoes, Carrot, |
| pattern should be for one hour duration. It is most | | | | One hour prior to sleeping drink one cup of skimmed |
| important to note and understand that prior to walking | | | | milk without sugar. |
| you should warm up your body so that the ligaments | | | | If you feel hungry any time during the day, then eat |
| do not get strained or ruptured.It is, therefore, | | | | salad or boiled vegetables. You must totally stop sugar |
| necessary to commence your walk in the following | | | | and all starch food. You must refrain from eating |
| pattern: | | | | cookies, chocolates etc. Drink cold water and the |
| Step One: WALKING | | | | thumb rule are: |
| (1) Walk slowly for about ten minutes | | | | I Kg of weight = 30 ml of water. |
| (2) It then commenced brisk walk for forty minutes. | | | | You can positively achieve desired results if you follow |
| (3) Lastly follow the slow walk again for ten minutes. | | | | this routine for three months. You will lose at least |
| The last leg of the slow walk is essentially required to | | | | 40-50 pounds of weight. Well, you can think seriously |
| cool down your body. This particular pattern is good | | | | and make a start, and you will be on the way to a |
| for heart as it suits medically too. | | | | healthy, slim fit body. |
| Step Two: DIET | | | | Best of Luck! |
| (1) Breakfast: - Porridge or Cereal with skimmed milk | | | | |