IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 Day 11


IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 Day 11

If you are thinking why do I put such flat abs n perfect girl figure pictures in every post, the reason is simple. Today I google the best-suited pic, tomorrow I shall put mine! I am motivated to get my fitness n health back. Are you?

Let’s jump to the IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 Day 11 before I fall flat on my lappieeee !

Wednesday/ Day 10 Thursday/ Day 11
7:30 AM Green Tea + 10 almonds after 15 minutes of tea Half lemon in 1 glass luke warm water + 4 figs + 2 prunes
8:30 AM 3 Egg Whites 3 Egg Whites
8:30 AM Raagi Dosa with chutney/sambar 2 idlis + sambhar
9:30 AM Tea/Coffee without sugar Tea/Coffee without sugar
11:30 AM Orange Papaya(3-4 slices)
1:00 PM 1 plate of salad + 1 wheat chapatti + 1 bowl of mix veggie + 1 bowl of Daal + 1 cup curd 1 plate of SproutsĀ + 1 cup boiled rice + 1 bowl of chole + 1 cup curd
4:00 PM Tea/Coffee without sugar with 2 marie/ any smoothie without sugar Tea/Coffee without sugar with 2 marie/ any smoothie without sugar
6:00 PM Moong daal salad(boiled moong with onion n tomato) Fruit chaat/platter
8:00 PM 1 plate of green salad 1 plate of green salad
8:30 PM Half cup Brown rice + 1 cup veggies + 1 cup curd Half cup Brown rice + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar IF hungry, 1 cup yogurt made of skimmed milk

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 Day 11

Ladies, who are not hitting the gym, please walk n walk! Otherwise, just switch on the TV and dance as if no one’s watching. Read what we have to say about dancing here.

Non-vegetarian folks, please feel free to relish your dishes at night with 0/1 roti or little rice preferably brown rice. As long as it’s lean meat, Bingo! Recipes are here!

I am trying to address all the concerns, still, if you face any difficulties, please scream aloud! I am quite forgetful you see! n sleepy too šŸ™

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  1. good going girl
    to loose weight i follow this plan
    on wake up – 2-3 glasses of warm water \ methi water \ honey lime water \ green tea + 4-5 almonds \ small fruit \ 2 walnuts
    breakfast : anything you like – mind the portion – i like one egg roti roll \ poha \ 2-3 biscuits with tea (no puri samosa jalebi farsan – no oily food at all -)
    11am small fruit \ butter milk \ coconut water \ one tsb soaked methi seeds (you can have methi water in morning and seeds at 11am)
    lunch one bowl raita + brown rice \ 2 small roti \ 1 paratha + veg + dal ( add some ghee to your dal)
    4pm fruit plate with tea
    6pm 2-3 pc chicken with one roti \ moong sprouts rolled in a roti – just grill the chicken no gravy ( subway sandwich if out at that time) – i have left my job but people who are not at home at that time can have one roti with egg \ 2 slices of wheat bread with egg – just pack one extra roti in tiffin – this will help you not to have heavy dinner and you will feel light in morning
    830pm 1 cup veg + raita (as i cook dinner for my hubby so one cup lightly cooked vegg with generous amount of raita)
    11pm – if sleeping late then one cup milk

    40 min walk + 1 hour aerobics ( 3 times a week)
    i have not lost lot of weight – but feel lighter – clothes fitting properly

  2. simplest of tips for weight loss

    1. 3 liters of water – finish having this quota of water by 530 pm
    2. avoid have later diner – eat max by 730 pm – try this for a week and feel the change
    3. enjoy your breakfast – have a full breakfast – don’t forget this is what gives you energy for the day
    4. do any for of exercise for 40 min 5-6 days a week – walk \ run \ yoga \ gym\ dance anything

    try these things for just a week and you will feel some difference.
    generally people find it difficult to have early dinner as most of the people will be still in office at 730 – so simplest solution is pack one extra roti ro and have it at 730 \ have 1 egg + 2 slices of brown bread in your office canteen \ 2 small idlies with sambar in canteen . i know relatives and friends get very pushy when you are in a social gathering and most of the time we give in to the temptation and the frequent nagging – i have seen relatives being too pushy when then know you are on diet. well in such case i sometimes get very rudet \ just have one roti veg and eat it as slowly as possible \ plain rice with some curry \ simply avoid visiting the place

    marzi hai aapki aakhir pet hai aapka

  3. Hi5.. Shally..

    when in gathering.. i eat super slow.. if i have to hangout after meal.. but if i can leave after meal, i eat super-fast and run away..

    Aunties zero on us & say.. “kitni patli ho gayi” & start all that gyan & lectures to our mums.. i wish i can mute them.. šŸ˜›

  4. Yeahh Shally.. My meal plan is similar to this.. But i eat rice at lunch.. if not mom will go crazy,.. she will be like.. that day u had headache coz u stopped rice. even tsunami will be blamed on my not eating rice..

    Losing Inches makes us feel good.. since we fit into that special dress we got.. šŸ˜€

  5. Hi Tarun,
    Great work!!! I have a query regarding the daily meal plan, For loosing weight , i should have 1200 cal/day.
    Can you tell me how much total calorie will sumup for 1 day plan?
    Thanks Ami

  6. haha – rice is staple diet in south india – north east and kashmiri – i am a kashmiri and i know how everything gets blamed on rice – enjoy rice – it is what our parents have been living on all these years – dietitians make you guilty for eating rice and then they suggest health bars which are nothing but rice only

  7. hehe i know – aaj kal ladkiyon ka diet karna fashion ho gaya hai – then they will complain how difficult is it to climb stairs – how breathless they feel and all

  8. Thanks Shally. You made my job easier šŸ™‚
    Although I dont agree with a few things. Subway sandwich is no way healthy, its as junk as Mcd. Brown bread is not always whole wheat bread, its a big marketing lie ! Read here – http://fitnessvsweightloss.com/7-foods-that-sound-healthy-but-are-not/
    Before buying bread, always read the label – http://fitnessvsweightloss.com/how-to-read-food-labels/

    4 rotis are ok if you want to maintain weight but not when you wish to loose ! But you are doing 80% correct, that’s what matters :). All the best for your fitness/weight loss

  9. Thanks Ami. The diet plans are around 1000-1100 cal/day. Its important to track calories but all calories are not same.


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