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Fat to Fit….. Or Skinny to Toned!!!

This Simple Routine will help you get in your dream Shape

Fat People find it very difficult to stay fit, mostly because they complex up the process for a healthy body and mind.

Discover the fitness formula : Embrace simplicity for optimal health.

The Problem 21st Century has made people very very lazy. Machines are doing labour, softwares are calculating and processing. Smartness has heaped up laziness in the body, bulking up everyone from 8-80. According to a report of World In Data, 13% of adults in the world are obese. 39% of adults in the world are overweight. One-in-five children and adolescents, globally, are overweight.


Causes Obesity is determined by the balance of energy intake and expenditure.Obesity is a complex issue with many causes. It’s caused when extra calories are stored in the body as fat. If you consume high amounts of energy, particularly found in high fat and high sugar foods, and do not use all of the energy through physical activity, much of the extra energy will be stored in the body as fat. With the increasing workload of every single person , people find little to no time in engaging themselves with fitness activities, neither they could follow strict diet as suggested all over the internet.

But wait! There is a solution to every problem.   There's a not so secret but not so popular daily routine that will shape you better than ever and it doesn't even need you to change your habits drastically.

Consistency is the key. Rather than achieving goals, one must take a process and keep doing it. You’ll reach your goal even before you realise.

Solution :

#1: Roughly Plan your day on previous night. Make a outlook of the next day by estimating what your upcoming day’s work will be before sleeping.

#2: Sleep for not more than 7-8 hours a night. Personally I sleep for 5.30 – 6 hrs. This will refresh your mind,reset your brain,and will heal your body physically. Moreover it will improve your REM sleep that will help you function better.

#3: Drink at least 2 glasses of Lukewarm water before brushing as the saliva in your mouth will balance your pH levels in stomach which is highly acidic.

#4: Make your eating window within 8-11hrs. More than feeding your belly, it is better to give it rest so that the liver can do its other works, rather than breaking down sugars from food , which happens if people keep engulfing throughout the day.

#5: Eat mindfully but attentively. Always try to eat home cooked food served hot. If and when not possible outside, try to get whole foods like rice , chapati and veggies rather than fast food. Eating mindfully will help in better chewing and absorption of food.

#6: Calculate calorie intake and calorie quality. Same amount of calories can be obtained from fast foods and whole foods but the quality of calories will definitely make a whole difference.

#7: Drink plenty of water. Calculate fluid intake. It’s very simple. Take 1 litre of water for every 20 kgs of body weight(lean body mass preferred). Avoiding Cold fluids is a must.

#8. Bath in cold water. Bathing in cool water induces brown fat production in body which is healthy as it not only burns white fats but also reduces bad cholesterol and triglycerides. It also reduces stress , boosts stamina and increases blood flow which helps in focussing.

#9: Food = Sunlight. Ayurveda has stated that our eating window must be with sunlight hours. The last food of the day must not be taken after sunset. If you feel hungry, take milk or light beverages(avoid tea/coffee as they are acidic).

#10: Last but not least. Try doing meditation. Meditation has immense benefits when it comes to health. Meditating even for 10-15 minutes a day, increases productivity by 30% and reduces stress.

This routine might seem very stretched and impossible to follow. But trust me, it has helped me , and it will help you as well. Starting few days will be a little tough but when you get along with it, you will reap the benefits of it.

Start from today. You will find yourself in a better way than ever before.

This routine does not include any diet plan. We’ll post a detailed diet plan on the next one. If you like it please subscribe to the blog.


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