How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss

 This Diet Chart is written by one of friends Husband,Making us  girls acquainted with the point of view of the opposite sex. We all were totally impressed and agreed to every word he said. So let’s take the same thought a little further.

To stay fit and maintain your shape a regular workout helps a lot. But when it comes to losing weight and getting back in shape, a regular workout or exercise routine won’t suffice. You will have to take it a step further and take care of your diet in order to lose weight. Even the gym instructors would tell you so. Exercise and diet are the two sides of a coin. You can’t achieve weight loss with just one of them. A regular exercise routine and a healthy diet is your route to salvation.

First things first, If everything with you is fine your weight gain is due to lethargy, wrong dietary habits and erratic routine. So When u go on a diet make sure that whatever plan u follow it must be timed right as well. You must wake up latest by 8:00 ( that’s for the late risers, even I used to wake up by 10 or 11). This is the most important thing in your routine because the body has its own clock and you shouldn’t mess with it.

This diet is split in 4 weeks period with the diet changing every week.

Before starting the diet weigh yourself and write it down somewhere. This way you know where you started and you feel good to see the scales going down.

Some things you need to follow this diet:

1. No salt after 7:30
2. No aerated drinks. Yes that includes even the diet version.
3. Restrict mango and banana
4. Restrict potato and rice.
5. No artificial juices as well.
6. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
7. 20 mins of breathing exercise. ( I’m talking about Baba Ramdevs pranayam)

Without further ado I present you with the Indian diet.

Week 1

8:00 am (as soon as you wake up) – 2 glasses of methi seeds water ( soak 1tsp of methi seeds in 2 glasses of water. Strain out the methi seeds and drink the water. Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 1 kali mirch u don’t have to chew it just swallow it down.

9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney

11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. The fibers in the salad fills u up which in turn prevents false hunger that makes u overeat.1 bran chappati (mix wheat flour and wheat bran in equal proportions.) with 1 bowl ( normal sized katori ) of dal. Generally at my place dal is cooked at night so I used to store the dal made at night for the other days lunch, u can do the same.

5:00 pm – 1cup of milk or tea with 2 biscuits(just marie, no other biscuits)/ 1 small bowl bhuna channa/ 1bowl popcorn ( not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable ( any vegetable not rajmah, channa or kadhi)

8:30 pm – one fruit of your wish

When this week ends, weigh yourself again. I’m sure u must have lost weight. I lost 1.8kgs in the first week itself. U lose the max in this week because you lose all the water weight and the bloating is gone. The further weeks you are surely going to lose weight but it won’t be this much.

Now to the next week.

Week 2

8:00 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked almonds with the skin. 1 kali mirch.

9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney

11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. 1 sandwich (2 brown breads with paneer filling, if you are a vegetarian and egg whites, if you are a non vegetarian.)

5:00 pm – 1cup of milk or tea with 2 biscuits

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable (this week you can take rajmah, channa or kadhi )

8:30 pm – one fruit of your wish

This week I lost just .9kgs

Week 3

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.

9:00 am - 1 glass of milk and a fruit

11:30 am – one fruit of your wish

1:30 pm – 1 bran chappati and any vegetable

5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm – 3 pcs steamed or roasted chicken or fish + salad (non vegetarians)

Any one of the following for vegetarians:

1. 1 bowl dal .+ 1 bowl curd + salad
2. 1 bowl veg + 1 bowl curd + salad

8:30 pm – one fruit of your wish

Week 4

8:00 am - 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.

9:00 am - 1 glass of cold coffee and a bb toast

11:30 am – one fruit of your wish

1:30 pm – This week you have a lot of options which you can take alternatively.

1. 1 bowl sprouts + fruits
2. 2 bowl vegetables + salads
3. 1 bowl dalia + 1 bb toast
4. 1 bowl vegetables + 1 bb toast
5. 1 bowl kadhi + 1 quarter plate rice

5:00 pm - 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm – 1 bran chappati and 1 bowl vegetable.

8:30 pm – one fruit of your wish

By the end of the month you will definitely lose 3-6 kgs I lost 4.3 kgs in a month with PCOD. I’m sure u can do better. when on a diet your social life won’t stop but you can still manage your weight without locking yourself at home. Some pointers for it. :

1. hen you go out with friends try to have your lunch or dinner at subway. The healthiest option out there. Take a veggie delite sub in brown bread and eating out won’t harm your diet and weight at all. Tell them not to put mayo in it though.
2. If you don’t have a say in the place of eating then make your choices sensibly. If you go to eat Chinese have rice rather than noodles. Order stir fried veggies instead of Manchurian. And control your proportions. Don’t take fried starters. Avoid those thick soups they are no good.
3. When going out just pick 2 fruits before sitting in the car and eat it on your way to the venue. When you are already a little filled before going out. Your somewhat filled stomach helps your mind take the right decision.
4. If eating Indian, order tandoori chappati rather than butter naan or parantha. Take less gravy since it is the most fattening.

Even if you don’t want to lose weight keep these points in your mind and you will be able to maintain your weight easily.

Perfect diet chart for weight loss

A 1,500-calorie eating plan designed to help you stay trim and satisfied.

Breakfast
2 egg stuffed omelette (mushroom and onion), 1 slice of multigrain toast with a slice of low-fat cheese, 1 cup of black coffee (add milk and stevia, if desired). According to the US National Institute of Health, people who have a highprotein breakfast are more likely to feel full throughout the day than those who consume protein any another time.

Snack
1 cup fresh yoghurt (whipped) 1/2 cup fresh strawberries, halved 1 apple, chopped 1 tsp flaxseed 6 almonds and 5 walnuts *Studies show that the longer you chew on almonds, the more you may absorb their healthy, satietyboosting fats. Total: 220 calories

Lunch
Chicken salad with vinaigrette: 150 g roast chicken pieces (you can also use smoked chicken) 6-8 pieces sun-dried tomatoes 1 apple, chopped 30 g olives vinaigrette to taste 3-4 Tbsp of olive oil 1 cup mixed greens (lettuce, spinach, rocket leaves), 1 slice of multigrain toast.  Lean protein such as chicken is vital when you cut calories because it fills you up without a lot of fat and helps you build muscle too. Total: 450 calories

Snack
1 cup moong bean sprouts 15 peanuts Salt, pepper and lemon to taste A small mocha latte from your nearest coffee shop (174 Kcals) Total: 290 calories

Dinner
Steamed fish fillets with grilled garden vegetables, 1 cup of homemade tomato soup 200 g steamed basa fish, 1 cup grilled vegetables. According to the International Society for the Study of Fatty Acids and Lipids, the Omega-3 in tuna helps reduce the risk of becoming obese and improve the body's ability to respond to insulin. Total: 250 calories

Daily total:
1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise at least 4-5 times a week. 

Home Remedies for dandruff - Part 2

Dandruff is a very common hair and scalp problem. But you can definitely cure dandruff from home remedies naturally. Before curing the dandruff, first of all you need to know what dandruff is. Dandruff is simply shedding of dead skin cells from the scalp. Problem of dandruff is different from dry scalp. Also dandruff has not much to do with ethnicity or gender. Although severity of dandruff is affected by weather and it usually gets worse in winter

There are many causes of flaky, itchy dandruff problem. These might be as simple as extreme exposure to heat and cold, or as complicated as ringworm, dermatitis. Psoriasis or cradle cap (common in newborns) also causes dandruff. Problems like hormonal fluctuations, stress, neurological disorders also are the reasons of dandruff. Sometimes extra sensitivity to the fungal infection or fungus contributes to the problem of dandruff.

Although dandruff is a persistent condition, but still it can (almost) always be controlled. Some dandruff shampoos may succeed in the short term treatment of controlling dandruff. Before you apply anything on your scalp, look for the symptoms in your head like white flakes. These white flakes are dead skin scaled from the scalp and the first symptom of dandruff. Closely watch the color and thickness of these flakes. Small, dry and white flakes are caused by reaction of your skin to cold weather in combination with indoor temperature which usually differs a lot. Flakes which are thick and oily are most likely caused by psoriasis. Always think twice before applying various hair products on your hair as skin sometimes reacts to some of these resulting in dandruff. Recognize the symptoms and treat them well by following any of the remedies given below-

Keep your head and scalp clean by shampooing regularly. Allow the shampoo stand in your scalp for few minutes before you rinse it. It will help in cleaning head properly and hence avoiding dandruff.

Stress plays a very important role in the origin of dandruff. So better avoid it.
Never apply any random chemical on your hair, unless you are very sure. Also avoid chemical based hair care products.

A healthy and balanced diet always helps in avoiding dandruff problem.

It is generally noticed that dandruff reduces in summer. Therefore, it is also a thought that the sunlight is somehow helpful in treating dandruff.

Always prefer lukewarm water for head bath. Luke warm water helps to clean dandruff from the head very effectively.

Mahua Tree oil is one of the best traditional Indian herbs which help in curing dandruff.

You can make oil by mixing two portions of Asteraceae leaves juice and only one portion of sesame oil. For this heat both of them together until mix well and filter the oil after that. Use this oil to massage your scalp which will help in curing dandruff.

Take pulp extracted from Balanites Aegyptiaca fruit and mix it thoroughly with water until you see foam. Apply this in your scalp and keep it for some time, then wash it which will cure dandruff.

Fenugreek (methi) paste can also be applied on the scalp for an hour before washing hair to reduce dandruff problem.

Lemon juice can also be applied on the scalp for about an hour before hair wash to deal with the problem of dandruff.

Curd is very effective home remedy for dandruff. You can apply sour curd by itself or can mix it with few drops of lemon juice before applying.

Reetha (Soap Nut), which is usually used for washing hair, also gives relief in dandruff problem treatment.

Paste of amla also known as Indian gooseberries when applied on scalp sometime before bath is helpful in curing dandruff.

Boil hibiscus leaves with small quantity of water. Use this along with shikakai to wash your hair instead of soap or shampoo to face dandruff. These both will act as a natural conditioner for your hair.

Mix besan or gram flour with curd and apply it on your scalp before bath. It will help in curing dandruff.

Wash hair with boiled beetroot leaves, which will in getting rid from dandruff problem.

Some home remedies are as simple as regular oil massage. This is also effective way to get relief from dandruff.

Paste of neem or sweet neem mixed with paste of Indian basil (tulsi) when applied on scalp also helps in curing problem of dandruff.

Grinded arhar dal or pigeon pea can also be applied in scalp in for the treatment of dandruff.

Paste of raw papaya helps in preventing the process of exfoliation of dandruff flakes. It can be applied on the scalp about 10-15 minutes before taking bath. Enzyme papain which is present in papaya is also very helpful in the problem of hair fall

Neem water can also apply for curing dandruff. For this boil fresh neem leaves for sometime, about half an hour, and filter the remaining water. Let it cool down and then apply this liquid on your hair for 10 minutes and then wash it away.

Mix six spoons of water with two spoons of vinegar and apply it on the scalp with the help of cotton before going to bed. When you wash your next morning remember to rinse your hair again with vinegar after shampooing. This will help in curing dandruff.

Massage your scalp with a mix of a spoon lemon juice and two spoon vinegar. Wash your hair a shampoo containing egg to get relief from dandruff.

You can soak fenugreek seeds (methi dana) in yogurt for overnight and can apply this yogurt on your scalp for an hour before taking a bath.

Washing hair with fenugreek seeds or methi dana is very beneficial in dandruff problem as well as in problems like hair fall and baldness. For doing this, you need to soak seeds in water for overnight until they get soft. Then grind them to a paste and apply in on hair for half an hour before hair wash with shampoo.

Take two and beat them properly after mixing two tbsp of water in it. Apply this mixture on wet hair and massage your scalp. Let the mixture stand in your hair for about 10 to 15 minutes. Rinse the hair well with lukewarm water after that. This home remedy is very good and effective for both dandruff and hair fall problem.

Camphor or capoor is very effective in dandruff problem. You can apply it my mixing 4-5 tablets of camphor in hair oil (preferably coconut oil). This will keep dandruff problem and lice away from your hair.

Mix well 1 tbsp curd, 2 tbsp oil and 1 tbsp lemon juice and warm it. Apply this mixture for about 20 to 25 minutes before washing hair with shampoo once a week help to keep dandruff away.

A mix of tea tree oil with alovera gel is also helpful in curing problem of dandruff.

With these home remedies it will not be difficult for you to cure dandruff problem from now. By following these home remedies you can surely cure dandruff problem naturally at home.

Home Remedies for dandruff - Part 1

It's a rampant problem amongst the population as it affects many kids, teenagers and adults. Dandruff can be described as a condition wherein, there occurs flaking of the scalp that falls on one's shoulders and face too.

This occurs due to infection by bacteria and fungus, and it is an infectious condition. It leads to frequent itching coupled with excessive formation of scales on the skin. It is advised that one should not share towels, combs or hair brushes as dandruff is infectious.

Its best to treat dandruff using natural remedies than artificial chemical based products. Here are some ways to do so:
It is important to comb your hair daily as this promotes blood circulation inside the scalp. Also, regularly massage your scalp with herbal oil.

Use hot olive or sesame oil on the scalp before bedtime. Next morning, rub little lime juice on your scalp one hour prior to bathing. Wash and rinse your hair well.

Prepare a mixture of equal amounts of vinegar and water. Apply this on your scalp and leave it on overnight. Wash your hair the next morning with a mild baby shampoo.

Soak a handful of fenugreek or methi seeds in some water overnight. Next day, grind the seeds to a paste. Apply this on your scalp and leave to rest for a couple of hours. Rinse your hair with shikakai or ritha.

Massaging the scalp with fresh apple juice is said to fade dandruff away.

A solution of beetroot juice, vinegar and some ginger juice, when applied on the scalp helps to get rid of dandruff.
Washing your hair with powder of green grams is another remedy.

Benefits of Waking Up Early

Early to bed and early to rise makes you healthy, wealthy as well as wise. And that is not merely an age-old saying. It works in daily life too. Read on to know how.

1. Time to Exercise

Waking up early gives you the time to exercise. You can easily go for a jog, do a few laps in the pool, practice yoga or hit the gym with plenty of time at hand.

2. Time to Meditate

There is nothing like beginning the day with a dose of meditation. It will help calm your mind and sharpen your reflexes to keep you going through your busy schedule of work.

3. Experience the Charm of Early Morning

Only an early morning person knows the charm and serenity that those hours offer. The silence, the birds chirping, the absence of cars honking, and the sunrise are all advantages only early rising can offer.

4. Increase Productivity and Efficiency

A study conducted at the Texas University in 2008 revealed that early risers are more prone to be productive and efficient at work. In fact, students who wake up early are known to get higher grades than those who wake up late.

5. Eating Breakfast

Breakfast is known to be the most important meal of the day. Often, you may land up skipping it if you are running late for work. An early start to the day ensures that this significant meal is never given the slip.

6. Less Stress

Giving you ample time to get ready on time, waking up early ensures that you suffer less stress. Beat the traffic and drive to work at ease.

7. Set Routine

Once you get into the habit of rising early, you are able to set a routine and that obviously leads to better productivity not only at work, but also on the home front and as an individual.

8. Brighter Mood

Early risers are known to be happier and more optimistic than night owls. The latter are known to suffer depression, insomnia and pessimism. The bright start with exercise and optimism is bound to keep you feeling energised and optimistic all day.

9. Better Health

Proper routine and exercise are known factors in ensuring better health in the long run. Waking up early ensures you set aside time to work out. Late risers lack the advantage of time for this.

10. Better Finances

Improved health, enhanced productivity and ameliorated energy can only result in one thing – a higher rate of success. And when this happens in your career, can financial triumph be far behind? So, rise early to kickstart a really great way of doing well in the professional sphere as well.
The benefits of waking up early are myriad. It doesn’t take much to change your lifestyle to avail these benefits. After all, personal and professional well-being, and ultimate success are what everyone seeks. So, why not adopt a healthier way of living and reap those benefits?