Well-known celebrity nutritionist Rujuta Diwekar has transformed several leading ladies of Bollywood through her power-packed diet. Just following her diet plan, coupled with some basic exercises at home, can give you the desired results in no time. Follow these four steps as told by Rujuta Diwekar’s and see the difference yourself:
Step 1 – Healthy Eating
Eat small meals about once every two hours throughout the day. Rujuta diet plan suggests eating eight or nine meals per day. Eating small quantities throughout the day will prevent you from feeling overly hungry and gorging yourself in one sitting. The meals should comprise of an apple, a serving of egg whites, muesli and milk, a slice of cheese and bread or a handful of nuts. Some other aspects of Rujuta Diwekar’s diet are as follows.
Healthy food choices
For a healthy weight loss, you need to swap high-calorie and empty-calorie foods out for healthier choices. You don’t have to give up all the foods you love, just that you need to make healthier versions of them.
How you eat matters as much as what you eat. A lot of us eat quickly and avoid chewing food. Slow down your chewing time, and you will slim down. When you take time to chew, your body produces less of ghrelin, the hormone that increases one’s appetite and increases the production of the peptide, the hormone that curbs hunger.
When following a weight loss diet, it is essential to deal with the hunger pangs. Eat healthy fats from nuts, seeds and olive oil, and high-fibre foods such as vegetable salads and whole-grain pastas. Keep these handy. Also, you can munch on fruits such as apple when hunger pang strikes. Say no to snacking post dinner. It is time to give your body the rest it needs. So if you can’t resist the temptation, lock your kitchen or put all the eatable away from your sight.
Cut back on sugar
It is easier said than done for most of us, but to see the results you need to put down the cookies. If you’re serious about losing weight, make it your goal and do all it takes to get to it. Decide to stop overeating sugar. Your motivation should be to lose weight.
You need to figure out how many calories you need to maintain your current weight or lose it. There are several calorie calculators available on the Internet to help you determine this number. There is a simple way of calorie calculation – multiply your weight by 10. If you weigh 150 pounds, your minimum calorie consumption should be 1,500. This is when you are inactive. You have to add 200-400 calories based on your activity level. To burn fat, you need a 500-calorie deficit per day.
Step 2 – Exercise
Exercise at least once in every 3.14 days. This is called Rujuta’s “Rule of Pi”. At least a seven day of work-out amongst the 22 days that you ate well, can drastically improve your health. Exercise could be anything mild like a gentle jog will do the trick. Do exercise according to your limit.
The equation to lose weight is quite simple – burn more calories than you consume. If it is so easy, why do more people lose weight? Right, work-out is crucial to weight loss; you don’t lose weight if you don’t do it right. Weight loss work-out has to be a combination of cardio and resistance training.
Start with stretches; it is important even if you are doing a low-intensity work-out. The stretching will get the blood flowing to the muscles that you are about to use in your work-out. Moreover, stretching will help you prevent injuries from happening during your work-out.
You need to divide time for cardio and resistance training when you work out. Cardio exercises should make a significant portion of your work-out. You have several options to choose from. You can ride around your town on your bicycle and get your heartbeat up. Also, you can walk at a brisk pace in your lawn or jogging at a steady speed.
A part of weight loss work-out has to be resistance training. There is no need to visit the fitness centre and lift weights; you can do squats and lunges at home to work on the muscles with extra fat. Three sets of 10 of these two exercises are all the resistance training you need. However, you can also train with bicep curls, and other arm lifts with dumbbells. Remember to keep alternating days between the arm and leg work-outs.
Staying on course with the program
The most challenging part of any weight loss program is sticking to it. You may find it hard to do it on your own. Rather than going on following a diet and exercise plan by yourself, convince a friend who is also looking to lose some weight. This way, you can prevent work-outs from becoming boring, and you have someone to talk you through difficult days when you feel like giving up.
You can practice yoga along with your work-out schedule. This low-intensity work-out complements the standard work-out program to help you lose weight. Hatha yoga and Bikram yoga are the easy yoga positions that can help you burn significantly amount of calories in a few minutes.
Step 3 – Supplements
Sometimes, our diet cannot meet the nutritional requirements. You can take dietary supplements to ensure that dietary requirements are met. You need enough vitamins, minerals and omega-3 fatty acids for proper bodily functions and weight loss process. These nutritional supplements help in removing any nutritional deficiency that one may be having.
The purpose of dietary supplements is to complement or replace the nutritive value of consumed foods for maximum health benefits. The nutrition enhancers contain a wide range of minerals, vitamins and other consumable substances. These are available in several forms – liquid, capsule, powder and pills. Weight loss is one reason to take dietary supplements; these are also considered by many to enhance their overall health. You can improve health conditions such as arthritis, osteoporosis, colds and the flu with the dietary supplements.
Step 4 – Keep these in Mind
Drink a lot of water, 2 to 3 litres every day. Water flushes out all the impurities from your body, thus keeping your skin glow and healthy. Rujuta suggests that one can lose weight quickly by making a few changes in one’s lifestyle. Sipping water throughout the day also helps prevent overheating, keeping you full. When you are hungry, grab a glass of water, and you can cut half of the calorie intake.
Besides a work-out plan and fat-burning foods, you should try to remain active throughout the day. Walking is a great low-intensity work-out; take a walk in your lawn whenever you get time. Walking the stairs and gardening are other ways you can stay active.
Get a good night’s sleep
Eat often and sleep well. This will cut down the fat stored in different areas like in chin, waist, hips and thighs. Eat your dinner early (at the same time every day), so that body fat burning rate gets enhanced.
Adopt healthy habits
One such habit is sociotropy (giving in to the requests of your peers or family members to eat something). When you are following a program, you need to be strong enough that you don’t give in to the temptations when offered something. The provided food can be full of fat, such as desserts after a dinner party. Eating them can be harmful to your body and counterproductive to your weight loss program. Remember, you have to say no and sternly.
Think positive and beyond
More than your efforts to lose weight, you must think positive and ahead of time. Before even starting, you should look yourself at the mirror and feel confident.
According to the dietician Rujuta Diwekar, the diet plan is not just to spread the calories evenly through the day, but also to make each meal nutritious. It emphasizes on the fact that eating and exercising are co-related and they are to be followed religiously to lose weight and to maintain a fit and healthy body. If your goal is to get more robust, and not to lose weight, then Rujuta Diwekar’s diet plan is a perfect solution for you.
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