Weight Loss Program

WWL -17^th Wednesday

“We are indeed much more than what we eat, but what we can nevertheless help us to be much more that what we are.”

Here is the recommended diet and the exercises for the day.

• Warm-up : 10 minutes

Try jumping on the spot, swing from one foot to the other sideways and from front to back.

• Hips and Bottom:

Hip Roll                 50times
Bounce                 50times
Rock                     20times

This couldn’t be easier. Simply roll on your hips and bottom, distributing your weight over the offending part. Then bounce on your bottom and just keep going. Walk yourself forward on your bottom, then back again. Now on the spot. Put the soles of your feet together. Hold your feet and rock from side to side. Keep your weight well forward to prevent toppling over.

• Bottom: Lifts                                        20times

Closing Knees                      20times

Lie flat, hands by your side. Draw knees up with feet flat. Lift your body up high so that your tummy and thighs form a table repeat twenty times. Now try lifting your body closing knees together. Lower and at the same time relax the knees. Repeat twenty times. You will be thrilled how well it works.

• Thighs and Tummy: Slowly   20-40times

Quickly  20-60times

Sit up straight, legs stretched out in front, toes pointed. Bring one knee up at a time, making sure to keep your back straight. Do this twenty times slowly and then twenty times as quickly as you can. Give your legs a good wriggle.

Recommended Diet:

Breakfast:

• A bowl of cereal (of your choice, except sugar-coated varieties) with skimmed milk

Mid-morning snack:

• Glass of water with lemon OR green tea

Lunch:

• Rotis
• Vegetables lightly cooked in Soya oil
• Dal
• Salad

Evening Snack:

• Fruit or idlis or khakras
• Tea/ coffee with skimmed milk and a sugar substitute (optional)

Dinner:

It is extremely important to eat your dinner at least 3 hours before you lie down in bed, in order to prevent fat storage:

• Soup
• Salad with a low fat dressing
• Lightly cooked vegetables in Soya oil, Rotis.

“An advice if you insist on slimming: Eat as much as you like — just don’t swallow it”

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