Jog 10 mins
Walk 5 mins
Climb 6 floors
15*2 Ab exercise (cycling)
2 mins Ski
15*2 Back extension
2 mins Ski
3 mins spot jog
15 push ups
2 sets of the above
Stretch all major muscles for 5 to 7 minutes
Note:
Please be aware that if you have not exercised since a long time, your muscles might ache but that is normal and nothing to worry about. It will go away in a couple of days.
1st Meal
Time: As soon as you get up and brush your teeth
Green tea + 2 almonds + 2 walnuts + 1 fig + 1 date
Kcal: Not more than 75 (plain green tea)
PS: You may add honey and lemon if you don’t like green tea by itself (about 50 extra calories)
Breakfast
Time: Once you get ready/After exercise (if in the morning)
Option 1: A bowl of Poha / Upma (Oats and Sooji)
Kcal: 150 to 200
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Masala Omelette (made from 1 whole egg and 2 to 3 egg whites) with 1 Atta toast (no butter)
Kcal: About 150 to 250
Pre-lunch
Time: around 11am
A Bowl Sprouts/Pulses/Beans
1 glass of buttermilk (made from skimmed yogurt)
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A bowl of Brown rice
Mixed dal (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30 [adjust quantity on hunger, or delay/skip]
Green Tea
A bowl of salad
Kcal: 50 to 150
Pre-dinner
Fruit of your choice
Kcal: about 100
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Dailya Khichdi
Kcal: varies
Option 2: A bowl of Oats and a mug of soup
Kcal: 200 to 250
Option 3: Soy Garlic Chicken Breast with sautéed vegetables (add 1 tsp olive oil)
Kcal: 200 to 300