Weight Loss Programs near me

weight loss programs near me

Weight Loss Programs near me

Before I write about Weight loss programs near me, let me tell you about what weight is. Weight is the mass of the body exerting force due to gravity. So you can weigh a little less in countries close to the equator as the gravity is weaker due to centrifugal force. Also, as you go higher (altitude) from the sea level, your weight decreases. So at an altitude of 2642 Km or higher, you will feel a big change in your weight; you may see that you weigh almost half your weight. 

Now that you know about weight, how to know the correct weight? For this, there is a calculator called BMI calculator (B= body, M = mass, I= index). This is calculated in accordance with your height, gender, and age with weight. The ideal weight is when you are between the start to a mid graph of the BMI calculator. So if your range is 43-58 Kg as ideal BMI, then 52 kg is best taken as mid-range and ideal weight. To check your BMI, you can click here. Weight is mainly measured in Stone/grain or Pounds/ Ounce or kilograms/milligrams depending on the country you are living (2). 

Life in metro cities is fast, people have so much to do and time seems very less. This hodge-podge makes life monotonous giving people no room for exercise and eating junk food. Which is bad for health, also puts on weight. So the below are the major things that you should not intake/do:-

DON'Ts

1) Junk food, Canned food, and chilled water.

2) Beverages, artificial sweeteners, instant food like Maggie, processed foods, fried food and sugar, salt.

3) Smoking, drinking, sleeping just after eating food, and drinking water in-between your meal course or just after/before finishing/starting your food.

4) Improper sleep, stress, improper food timings, lack of exercise, lack of water. These are major things you should take care while on a program to lose weight.

The title weight loss program near me is given as you can send me a personalised email to karanjoshi0402@gmail.com. If you want any guidance on losing weight without any charge, i.e., it’s free. 

So draft a mail writing your age, gender, height, current weight, a full photo of yours, any allergies or under any medication, and if any physical challenges, I will send you a weekly plan to lose weight quickly.

DO's

staying happy weight loss

1) Drink plenty of water; if you are having a meal, drink water before 45 mins and after meal 45 mins. An average person should daily drink 3-4 liters of water, and if you are looking to lose weight, then 4-5 liters of water.

2) After meals, go for a walk 1-2 Kms (a minimum of 500 meters). Never sleep after having food. Give atleast 3-5 hours to your digestive system so that they can digest the food properly before you can go to sleep.

3) Follow food timings, dinner should be before 8 pm.

4) Instead of sugar, use honey or jaggery/brown sugar. Instead of salt, use rock salt, or Himalayan salt(pink salt), or black salt.

5) Staying happy, relaxation and enjoying life is also equally important.

7 Days Weight Loss Programs Near Me

weight loss programs near me

Common Diet plan for weight loss programs near me

 

So follow this 7 days weight loss program and lose 5 Kg’s.

 

 

Day 1

Morning- tonic

This drink works like a miracle; very soon, you can see the changes in you. So do not skip this tonic.

This you have to take at 6.30 am or at a time when you get up.

 

Take 500ml of water, put 4 black pepper, and 2 cardamom. Heat it till it boils, strain it. Add 1/2 tbsp turmeric+ 5 tbsps lemon juice + half tbsps honey. Stir it and drink it sip by sip.

 

Breakfast –

8.00 am – Ginger Tea (we have 10+ types of tea), don’t have coffee or tea.

9.00 –1 medium-sized sprouts bowl. It’s full of vitamins, proteins, and nutrients. It makes you feel light in your stomach; you will feel the change.

After 45 mins of your breakfast — Warm water 500 ml-1 liter.

 

Lunch- For Asians – 12.00-12.30pm

2 -Roti of wheat/chapati/makka/without oil

2-VegetableSabji-( cabbage/cauliflower) you can have till you feel full, actually having a large amount of vegetable is good for health.

Daal-( Tuar) 1 small-sized bowl.

After 45 mins of your Lunch — Warm Lime water 1 liter.

 

Evening Snacks- 

3.00-3.30pm

1 small bowl- Nuts or fruits. 

After 45 mins of your snacks — Warm water 500 ml-1 liter.

 

Dinner-

6.30-7.00pm

For dinner, you can have spinach soup till you feel partially full. To make spinach soup is very easy, or any other vegetable soup. Its given below

 

After your dinner, go for a walk 1-2 km.

After 45 mins of your dinner — Have warm Lime water 1 liter.

 

Don’t sleep immediately; make a habit of sleeping after atleast 3-4 hours after having dinner. 

Day 1 - Making Lunch - Western Countries

Lunch-

12.00-12.30pm

Cucumber and Dill Vinaigrette salad

Ingredients

  • 1 tomato
  • 3 chopped cucumbers
  • 1 chopped onion
  • 2 chopped green bell paper
  • ¼ cup olive oil
  • 20 grams fresh dill leaves.
  • 20 grams fresh curd (optional)

Procedure

  • Mix tomatoes, cucumbers, onion, and bell peppers in a bowl add
  • Olive oil, and dill leaves. You can add some fresh curd if you want.
  • Here your Lunch salad is ready.

Making of your soup

  • Take spinach, or any other vegetable. Wash it thoroughly, take 4-5 cloves of garlic. Take 2 onions, cut all of them into small pieces.
  • Take a frying pan, Add 1.5 tbsp oil and 1 Indian bay leaf (tejpatta). Add garlic pieces, and onions, fry them till it gets golden brown.
  • Add chopped spinach, 1 tbsp besan ( chickpea flour ), 1 tbsp cumin powder and a pinch of black salt.
  • After about 5 minutes, add 2 cup of water, heat it till it boils.
  • After it cools. Take a mixer, pour the mixture in it make it into a smooth paste.
  • Heat it for 1-2 minutes. Your spinach soup is ready. Enjoy sip by sip.

Day 2 - Weight loss programs near me

Day 2

 

Morning tonic –6.30 am.

 

Take 500ml of water, put crushed Ginger, cinnamon, black pepper, and cardamom. Heat it till it boils, strain it. Add 1/2 tbsp turmeric+ 5 tbsps lemon juice + half tbsps honey. Stir it and drink it sip by sip.

 

8.00am- Ginger Tea (make different types each day). 

9.00 –1 medium-sized Oats bowl.

After 45 mins of your breakfast — Warm water 500 ml-1 liter.

 

Lunch-

12.30-1.00pm

2Roti/ Chapati (wheat/makka) without oil

2 Sabji- Lady finger, pumpkin 

Dal- Masoor (Pink Lentil) 1 small bowl

 

Evening Snacks- 

3.00-3.30pm

Any Nuts — 1 Glass of pomegranate juice. 

After 45 mins of your snacks — Warm water 500 ml-1 liter

 

Dinner-

6.30-7.00pm

You can have Brocolli tomato soup; it’s very easy to make it. The process is explained above on how to make soup.

 

Exercise-

After dinner go for a walk 1-2 km.

After 45 mins of your dinner — Warm Lime water 1 liter.

 

Don’t sleep immediately; make a habit of sleeping after atleast 3-4 hours after having dinner. 

 

Day 2 - Lunch - Western

Broccoli cauliflower salad

Ingredients

  • 1 cup boiled Broccoli pieces (medium sized)
  • A cup of boiled Cauliflower pieces.
  • 1 green bell pepper.
  • ½  cup chopped onion.
  • Pumpkin seeds ½ cup.
  • ½ cup fresh curd.
  • A pinch of rock salt.

Procedure

Mix broccoli, cauliflower, bell pepper, onion, and pumpkin seeds, curd, rock salt in a large bowl. Mix well and your lunch salad is ready.

Day 3 - Weight loss programs near me

Day 3

 

Morning tonic –6.30 am.

 

Take 500ml of water, put Fennel seeds (badishep), black pepper, and cardamom. Heat it till it boils, strain it. Add 1/2 tbsp turmeric+ 5 tbsps lemon juice + half tbsps honey. Stir it and drink it sip by sip.

 

 

Breakfast-

8.00 am green tea/Matcha tea

9.00 am — 1 medium bowl sprouted chana add a pinch of black salt over for good digestion, and it prevents gas.

 

Lunch-

12.30-1.00pm

2   Roti/chapati (Wheat/makka) without oil

2 Sabji-( bitter gourd, chawli, drum stick (moringa)

Daal-( urad) 1 small bowl

 

Evening snacks–

3.00 –3.30 pm

1 glass of mosambi (sweet Lime) juice (without sugar)

5-6 medium pieces of watermelon

 

Dinner-

6.30 — 7.00pm

You can have carrots and methi soup.

 

Exercise-

After dinner go for a walk 1-2 km.

After 45 mins of your dinner — Warm Lime water 1 liter.

 

Day 3 - Lunch - Western

Leafy Green diet salad

Ingredients

  • 2 tbps cider vinegar
  • 2 tbsp mustard oil
  • 1tbsp shallot minced
  • 4 Pinch of rock salt
  • ¼ tbsp pepper
  • ¼ cup extra virgin olive oil
  • 1 cups Boiled mixed leafy green (Salary, Spinach, Artichoke)
  • Chickpeas 1 cup boiled
  • 1 avocado chopped

Procedure

Combine vinegar, mustard, shallot, rock salt and pepper in a large bowl. Whisk in both the oil until it combines. Add leafy greens, artichokes, chickpeas and avocado. And your salad is ready.

Day 4

Day 4

 

Morning tonic-

6.30 am – Start jogging for 5 mins

Then relax for 10 mins

Take a glass of warm water, add 4 tbsp curry leaves paste

Stir it and drink.

 

Breakfast-

8.00 am Ginger tea/ Immune boosting tea

9.00 am sprouted black gram (urad) with skin.

 

Lunch-

12.00- 12.30pm

 2 Roti/chapati (Wheat/makka) without oil

 2 Sabji-(chawli (black eyed beans), brinjal)

 Rajma 1 small bowl.

 

Evening Snacks–

3.00- -3.30pm

2-3pieces of mash melon.

1 glass of Beetroot juice without strain and without sugar

 

Dinner-

6.30–7.00 pm

You can have mushroom soup.

 

Exercise-

 After dinner, go for a walk 2-3 km.

After 45 mins of your dinner — Warm Lime water 1 liter.

Day 4 - Lunch - Western

Red green salad

Ingredients

  • 2 cups baby spinach
  • 1 cup strawberries sliced
  • ¼ cup chopped walnuts
  • ¼ cup of Almonds (without outer skin).
  • 4 boiled eggs slices (only white).
  • 1 Glass of orange juice
  • 2 tbsp olive oil

Instructions

Combine Spinach, strawberry, walnuts, almonds, eggs, and olive oil in large bowl. And your salad is ready.

Day 5 - Weight loss programs near me

Day 5

Morning tonic-

6.30 am – Jog for 10 mins

Relax for 15 mins

Take a glass of warm water, add 3 tbsp Amla juice + 2 tbsp giloy (Tinospora cordifolia) juice, stir it well and sip it slowly. 

Breakfast-

8.00am — Green tea/ginger tea

9.00am 1 bowl of vegetable salad (carrot, tomato, sweet corn boiled, cucumber, spinach leaves, half pomegranate). 

Lunch-   12.00 – 12.30pm

  • 2Roti/chapati (Wheat/makka) without oil
  • 2Sabji- Suran (elephant foot yam), gawar (cluster beans)
  • Dal- Toor dal (yellow peas), masur dal (pink lentils). 1small bowl mixed daal. 

 Evening snacks —  3.00- 3.30pm

  •  1 kiwi fruit
  •  3-4 pieces of pineapple 

 Dinner- –  6.30 – 7.00 pm

 You can have corn soup, add carrot and french beans. 

 Exercise-

  •  After dinner, go for a walk 3-4 km.
  • After 45 mins of your dinner — Warm Lime water 1 liter.

 

Day 5 - Lunch - Western

Roasted Beet and orange salad

Ingredients

  • 3 beet root slices
  • 1 cup curd
  • Avocado (slices) 1 cup
  • 1 apple (slices)
  • Small bunch of Italian parsley
  • 2 walnut

Procedure

Mix all ingredients in large bowl your salad is ready to eat.

Day 6

Day 6

Morning tonic-

  •  6.30 am – Jogging for 15mins.
  •  Take rest for 15 mins then
  • Take 500 ml of water
  • Add 4 tbsp cumin seeds powder, add 1 teaspoon of mulethi powder
  • Boil for 10 minutes, 
  • Strain the mixture
  • Add 2 teaspoons Lime juice
  • Have it warm. 

Breakfast-

8.15 am Ginger tea/Immune boosting tea

9.00 am sprouted green peas, add a pinch of black salt. 

Lunch-  12.00 – 12.30pm

  • 2Roti/chapati (Wheat/makka) without oil
  • 2 Sabji-  Parwal (pointed gourd), Tindora (ivy gourd), snake gourd)
  • 1 bowl curd. 

Evening snacks —  3.00- 3.30 pm

  •  1 Apple medium-sized
  • 2-3 medium pieces of papaya 

Dinner–   6.30-7.00 pm

You can have carrot tomato soup 

Exercise-

  •  After dinner, go for a walk 3-4 km.
  • After 45 mins of your dinner — Warm Lime water 1 liter.

Day 6 - Lunch - Western

Fruit salad

Ingredients

  • ½ cup Red berries
  • Blue berries ½ cup
  • ½ cup Black grapes
  • ¼ pineapple (slices)
  • Kiwi fruit pieces ½ cup.
  • ¼ cup fresh cream
  • 2 tbsp honey
  • ½ cup boiled corn

Procedure

Take a large bowl add all ingredients in a bowl and start to eat.

Day 7 - Weight Loss Programs Near Me

Day 7

Morning tonic-

6.30 am–Jogging for 15 mins

  • Take rest for 10 mins,
  • then take a glass of warm water or skimmed milk add 2 tbsp Ashwagandha powder + if required 1 tbsp honey in it,
  • stir it well, and have your tonic. 

Breakfast-

8.00 am– Green tea/ginger tea

9.00 am— 3 tbsp flex seed+ 2 tbsp pumpkin seeds+ 10 -12 almonds+ 1 walnut. 

Lunch–  12.00-12.30 pm

  • 2Roti/chapati (Wheat/makka) without oil
  • 2Sabji- Methi, green peas, laal saag
  • Dal- horse gram 1 small bowl 

 Evening snacks– 3.00-3.30 pm

  •  1 guava
  •  1 small pomegranate 

 Dinner–  6.30-7.00 pm

 You can have corn and beetroot soup. 

 Exercise-

  •  After dinner, go for a walk 4-5 km.
  • After 45 mins of your dinner — Warm Lime water 1 liter.

This is how you can do weight loss programs near me. You should follow Day 7  diet program till you lose weight.

Day 7 - Lunch - Western

Papaya kiwi apple fruit salad

Ingredients

  • 1 cups kiwi slices
  • 2 cups apple slices
  • 1 cup papaya slices
  • 1 tbsp honey
  • ½ cup of fresh cream or curd

Procedure

Add all ingredients in a large bowl and enjoy your fruit salad.

Diet Plan after Weight Loss program near me

weight loss programs near me

Diet plan after weight loss program near me for every day life

 

Morning tonic

6.30 am –Jogging for 15 mins

Follow up with the given tonic as there are no side effects; it helps to make your immunity strong. So have it daily in the morning.

 

Morning breakfast

8.00am– Green tea/golden milk (skimmed)

9.00am–Poha /idli /upma/ sada dosa / sambar / beetroot juice (without straining and without sugar)/ boiled corn / corn flakes /oats / pumpkin seeds /flex seeds/walnuts/Vegetable salad. Any of these is good for breakfast.

 

Lunch

12.00. -12.30 pm

All vegetables/daal/(without Butter and ghee or very less) paneer, soyabean.

Increase the use of dairy products like curd, buttermilk, skimmed milk.

Also, have sprouts in daily routine.

Fruit salads are very good but do not add sugar if you can add 1 tbsp honey or use organic jaggery.

Use olive oil/rice bran/sesame oil/sunflower oil/ groundnut oil/ coconut oil for cooking.

 

Evening breakfast

3.00 -3.30 pm

Seasonal fruits/ fresh juices/lemon water/ coconut water.

You can have sukha bhel and chaat also but sometimes, and in limit.

 

Dinner

6.30–7.00 pm

Dinner should be light vegetables and chapati, and salads are good use raw onion, tomato, radish, carrot. Garlic chatni instead of sauce and pickles.

 

Exercise

After dinner, go for a walk 4-5 km.

After 45 mins of your dinner — Warm Lime water 1 liter.

 

Don’t sleep immediately; make a habit of sleeping after atleast 3-4 hours after having dinner. 

 

In this weight loss programs near me, you can maintain your weight throughout your life.

Weight management

weight loss program

A little more on weight management

Weight = Fat weight + Muscle weight + Water weight.

Just reducing weight cannot guarantee good health but correcting fat & muscle balance can. There are two types of fats subcutaneous fat & visceral fat. Subcutaneous fat is a visible fat in our body i.e. the bulges which we see in our body. Visceral fat is the invisible fat which surrounds our internal organs.

In order to reduce the fat one has to do diet. When I say diet it’s not about eating less it’s about eating right.

Fat reduction = Nutritional healing + Activities (Exercise) + Sleep + Water Intake.

Lot of body chemicals & hormones governs fat accumulation process. We burn calories while we sleep because body uses these calories for healing & repairing process. Exercise or different activities makes you release Happy Hormones which makes mental & physical health improvement. Body is made up of 72% water. Water imbalance disturbs whole lot of process in the body.

Mental health is as important as physical health. But there is no organ called mind so mental health depends lot of chemical & hormonal processes that happens in body. Brain Chemistry & Gut health is responsible for having good mental health. Being healthy is equally important so follow the above weight loss programs near me.

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