ABSTRACT

This plan includes your diet plan

and the workout plan that you’re
supposed to follow for the month.
This is the start of your fitness
journey, which will equip you in
such a way that you can make it
your lifestyle.

MONTHLY CHALLENGE
Name Farheen Ghina

Age 30 Yrs

Height 5 ft. 7”

Weight 76 Kgs

BMI 26.2

Calorie Intake 1,400 calories per day

of the day 130 grams carbs, 140 grams protein, 35 grams fats

Water Intake 2 Litres

per day

Steps per day 6,000 – 8,000 for the first 2 weeks – then 10,000 for the last 2 weeks

Workout time 35 – 40 mins

per day
Intermittent 13 hours
Fasting 9 PM – 10 AM
(Optional)

*Note: * Eat your heaviest calories during the day time, which is before 6PM.

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tailor made according to your profile.
 WORKOUT SCHEDULE

This schedule will be applied to the whole month of the challenge;

MONDAY: HIIT Cardio and Abs Workout

TUESDAY: Upper Body Workout and Core Workout
WEDNESDAY: Lower Body Workout and Side Bulges Workout (insta video)
THURSDAY: Upper Body Workout and Abs Workout
FRIDAY: Lower Body Workout and Side Bulges Workout (insta video)
SATURDAY: Rest Day
SUNDAY: REST DAY

Level 5 (with weights)

Use this link for the workout videos.

The workout videos will be provided, which will be tailor made just for you. You will have to follow the
schedule accordingly.
The videos will consist 5 – 6 workout movements each, which you will be doing in a circuit form.
Exercise Time: 10-12 reps or 30 seconds per exercise
Rest Time: 20 seconds
Repeat the workout circuit 3-4 times
Total Workout time : 35 – 40 mins

Additionally, you have to do 20-25 mins walk, you can divide the walk and do it.

SPECIAL TIPS FOR A FAST METABOLISM:

✓ Start your day with a cup of warm water ( you can add lemon, if you like)
✓ Drink 2 – 3 litres of water per day
✓ Try to drink 2 – 3 cups of warm water daily
✓ Intermittent fasting; for atleast 14 hours per day
✓ Working out in the early hours helps burn fat directly

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 GROCERY LIST
Nuts (Almonds, Walnuts or cashews)
Brown Rice
Eggs
Chicken Breast Fillets or boti cut pieces
Brown Bread
Vegetables (Onion, Tomato, Cucumbers, Lettuce, Lemon, Cabbage, Capsicum, Brocolli,Spinach, Green
Beans, Egg plant, Sweet Potato, Carrots)
Fruits (All fruits)
Whole wheat flour
Yogurt
Zero Calorie Sweetner
Chia Seeds
Lemon
Oatmeal ( instant oats or any form of oats available to you)
Olives
Low Fat Milk (High Calcium)
Mushrooms
Chana Daal
Red Beans ½ Cup
Lentils
Brown Pasta

You can have 2 tea or coffee cups per day.

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 DIET PLAN
DAY Breakfast Snack Lunch Dinner
(optional)
1 2 boiled eggs , 2 egg Chia seeds Grilled chicken tikka Beef keema (120 g) and
whites pudding (150g) Cucumber Salad –
½ cup Greek yogurt with Mixed salad (lettuce, Thin sliced cucumbers
cinnamon cucumber, tomatoes) (1cup), add spices of
1 small apple with lemon dressing your choice and 2 tbsp
1 whole wheat roti Greek yogurt and
(small) drizzle lemon

2 1 boiled egg and cottage Chia seeds Curried Chicken (150g Egg omelette (2 whole
cheese (80 grams) spread pudding breast, less oil) with ½ and 2 whites) with
on 1 toast cup brown rice or 1 small chopped onion & green
roti chilies
Cucumber raita (½ cup Mixed vegetable sabzi
Greek yogurt + mint)

3 Greek yogurt smoothie (1 Chia seeds Chicken (150g, grilled or Beef kebab (120g),
cup yogurt, ½ banana or pudding baked) marinated as per Steamed green beans,
4 strawberries and chia choice and ½ cup Greek yogurt
seeds) Cabbage & carrot slaw
And 1 boiled egg (with vinegar)
And 1 small whole wheat
roti

4 1 whole egg and 2 whites Chia seeds Curried chicken (150g) Chickpeas and
scrambled, add Cottage pudding and 1 small roti with Chicken Salad – Add
Cheese in it (80 g) Cucumber Salad – 100 grams chickpeas
Thin sliced cucumbers (boiled) and vegetables
(1cup), add spices of of choice, and chicken
your choice and 2 tbsp (100 grams cooked),
Greek yogurt and drizzle drizzle sauce of choice
lemon and, add 1 tbsp sauce
and spices of choice
5 Greek yogurt (¾ cup) Chia seeds Baked/Airfried Chicken Beef patty (mince beef,
(add chia seeds and 5 pudding (150 grams), with add salt pepper as per
almonds) Cucumber Salad – choice, add mustard
and 2 eggs white omelet Cut Cucumber in thin seeds, onion and garlic
slices, add 4 tbsp yogurt, powder, and form patty
salt, paprika, mint chutni (120 g) in wrap in
and mix together Lettuce (add vegetables
of choice and drizzle
sauce of choice and
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 Cucumber Salad –
Thin sliced cucumbers
(1cup), add spices of
your choice and 2 tbsp
Greek yogurt and
drizzle lemon
6 Egg omelet (2 whole and Chia seeds Chicken karahi (150g) Beef kebab wrap (beef
1 white) with onion, pudding And ½ cup brown rice 120g, lettuce wrap or
tomato and ½ cup plain With Salad (vegetables thin roti) add Yogurt dip
Greek yogurt of choice and drizzle (add mint, garlic, pinch
lemon) salt to 3 tbsp yogurt)

7 Greek yogurt smoothie (1 Chia seeds Chicken (150g, grilled or Beef kebab wrap (beef
cup yogurt, ½ banana or pudding baked) marinated as per 120g, lettuce wrap or
4 strawberries and chia choice thin roti) add Yogurt dip
seeds) Cabbage & carrot slaw (add mint, garlic, pinch
And 1 boiled egg (with vinegar) salt to 3 tbsp yogurt)
And 1 small whole wheat
roti

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 RECIPES
BREAKFAST:
BREAD OMELETTE SANDWICH

Ingredients:
2 Brown Bread
2 whole eggs
Salt (as per taste)
Pinch turmeric
Paprika (as per taste)
Pinch Chat Masala
2 tablespoom chopped onions
1 tablespoon chopped capsicum
1 green chilli chopped
1 tablespoon chopped corriander
1 slice ligth diet cheese slice

Process:
Break eggs in a bowl, add the chopped vegetables and condiments in the bowl, beat the batter till its
frothy. Lightly oil the pan on medium heat, add the batter, let it cook till its firm, add the cheese slice and
add the bread slice on top and then flip and add another bread slice. Let it sit on the pan till the cheese
melts. Serve it hot.

Nutrition Facts (per serving)

333 Calories
16g Fat
34g Carbs
11g Protein

OVERNIGHT OATS

Ingredients
1 SERVINGS
• 1/2 cup oats (rolled)
• 1/2 cup milk
• 3 Tbsp. plain yogurt
• 1 Tbsp Chia Seeds (you can also add pumpkin seeds)
• 1 Tbsp Almonds (or any nuts of your choice)
• 1/2 tsp. Honey or any sweetner of your choice
• 2 Tbsp. Cocoa Powder
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 • 1 Tbsp. raisins (or more if you like more raisins) (Optional)
• 1/8 tsp. pure vanilla extract
• 2 pinches cinnamon

Mix all ingredients and leave in the fridge overnight

Besan Chilla

Ingredients:
• 1 cup besan (gram flour) – 100 grams
• ¼ cup finely chopped onions or 1 small onion
• ¼ cup finely chopped tomatoes or 1 small tomato
• ¼ cup chopped coriander leaves (cilantro)
• ½ to ⅔ teaspoon finely chopped green chilies or serrano pepper
• ½ teaspoon finely chopped ginger or ½ inch peeled ginger
• ½ teaspoon carom seeds (ajwain)
• 2 to 3 pinches turmeric powder (ground turmeric)
• ¼ teaspoon red chili powder or cayenne pepper
• ½ to ⅔ cup water or add as required
• salt as required
• oil as required

Process:
Making chilla batter
• Take the gram flour in a mixing bowl.
• Add the onions, tomatoes, ginger, green chillies ground spices, carom seeds, coriander leaves
and salt.
• First add ½ cup water and with a wired whisk begin to mix.
• If the batter looks thick, then add 1 to 3 tablespoons more water. Depending on the quality and
texture of besan, you can add less or more water.
• Mix to a smooth flowing consistency in the batter. Break lumps if any while mixing batter.
Cooking besan chilla
• Heat a frying pan or a skillet on a low to medium-low heat. You can use an iron skillet or a non-
stick pan. If using iron skillet or tawa, then spread a bit of oil on it.
• Let the pan become medium hot. Then take a ladle full of the batter and pour on the pan
• Gently with the back of the ladle, begin to spread the batter.
• Spread lightly and gently so that the cheela does not break.
• On a low flame cook the chilla till the top begins to look cooked.
• Then drizzle ½ to 1 teaspoon oil on the chilla at the edges and all around.
• Continue to cook till the base gets light golden.
• Flip and now cook the other side.
• Cook this side until you see golden spots on the besan chilla.
• Fold and serve chilla hot or warm. Besan chilla are best had hot. But if you are not able to serve
them hot, then place them in a roti basket or casserole. They remain warm and can be served
later.
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LUNCH/DINNER:
SHAKSHUKA (has 6 servings)

Ingredients:
6 large eggs
2 tbsp olive oil
1 medium onion chopped
1 red bell pepper chopped
3 cloves garlic minced
2 tsp tomato paste
1 tsp ground cumin
½ tsp smoked paprika
¼ tsp red pepper flakes optional
28 oz crushed tomatoes
2 tbsp chopped fresh parsley or cilantro to garnish
¼ tsp fine sea salt
Freshly ground black pepper to taste
½ cup crumbled feta to serve

Process:
Place a large skillet over medium heat and add olive oil.
Once the pan is hot, add chopped onion, and bell pepper. Cook for 4-5 minutes, constantly stirring until
the onion is softened and fragrant.
Add minced garlic, tomato paste, tomato paste, cumin, paprika, and red flakes, and cook for 1-2 minutes.
Reduce the heat and add in the crushed tomatoes and stir to combine. Simmer on low for about 10
minutes. Season with salt and pepper to taste.
Use a spoon to make small wells and crack an egg into each hole.
Cover the pan with a lid and cook for about 5 minutes or until the eggs look set.
Garnish with fresh parsley and serve with crumbled feta on top.

Nutrition Facts (per serving)

180 Calories
12g Fat
6g Carbs
12g Protein

PANEER TIKKA

Ingredients:
• Cottage Cheese or Paneer (cut in cubes) (150 grams)
• 150 grams greek yogurt or thick yogurt (1/2 cup + 1-2 tablespoons)
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 • 1 tablespoon ginger-garlic paste
• 2 tablespoons mustard oil 30 ml, or use oil of choice
• 2 teaspoons coriander powder
• 1 teaspoon chaat masala
• 1 teaspoon kashmiri red chili powder
• 3/4 teaspoon garam masala
• 1/4 teaspoon red chili powder or adjust to taste
• 1 teaspoon kasuri methi crushed
• 1/2 teaspoon salt or to taste
• 1 lemon juice of
• 2 tablespoons chopped cilantro
• 2 tablespoons chopped mint
• 300 grams paneer cut into big cubes, around 2 heaping cups of cubes paneer
• 1 large onion cut into 1 inch cubes
• 1 large bell pepper cut into 1 inch cubes, I used mix of red and green peppers
cilantro mint chutney, to serve
onion slices, to serve
lemon wedges, to serve

Instructions :
• Whisk the yogurt in a large bowl until smooth. I have used greek yogurt here, you can use regular
yogurt just make sure to strain it for several hours until you have thick yogurt left and then use in
the recipe.
• Add all the ingredients for marinade to the yogurt- ginger garlic paste, mustard oil, coriander
powder, chaat masala, kashmiri red chili powder, garam masala, red chili powder, kasuri methi
and salt.
• Whisk to combine everything together. Add in juice of 1 lemon along with chopped cilantro and
mint. Mix well.
• Stir in the paneer cubes, onion and bell peppers.
• Mix until all the paneer pieces and veggies are well coated with the marinade. Cover the bowl
and refrigerate for minimum for 1 hour or up to 4 hours. Overnight also works!
• After 1-2 hours, take the marinated paneer and veggies out of the refrigerator. Take a skewer and
arrange paneer, onion and peppers on a skewer, alternating with each other.
• Make all skewers similarly. Meanwhile pre-heat oven to 450 F degrees. Make sure you pre-heat
the oven for good 15-20 minutes.
• Arrange all the prepared skewers on a baking sheet lined with parchment paper. Spray the
tikka with a oil spray. This is important so that the veggies don't dry out.
• Bake at 450 F degrees for 10 minutes and then turn on the broil. Broil for 2 to 3 minutes until
paneer pieces look little charred.
• Remove from oven, squeeze lemon juice, sprinkle chaat masala and serve with cilantro mint
chutney.

CURRIED CHICKEN

Ingredients:

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1 tablespoons olive oil
200-gram boneless, skinless chicken breasts, cut into 2-inch pieces
½ cups chopped yellow onion (from 1 medium onion)
½ tablespoon ginger garlic paste

1 blended tomato
½ teaspoons ground turmeric
½ teaspoons garam masala
¼ teaspoon paprika
½ chicken stock cube
½ teaspoon black pepper
2 tablespoons chopped fresh cilantro
½ cup cooked long-grain brown rice

Process:
Heat oil in a large, heavy pot over high. Fry the onion till light brown, then add ginger garlic paste, keep
stirring. Add chicken stock cube, let it melt a little. Add chicken; cook, turning occasionally, until
browned, 5 to 6 minutes. Add tomato paste, turmeric, garam masala, salt, pepper and cayenne; cook,
stirring constantly, until spices are toasted and fragrant, about 2 minutes. Bring to a simmer over
medium-high. Reduce heat to medium and simmer, stirring occasionally, until sauce is thickened
slightly, about 10 minutes. Stir in cilantro; serve over rice.

Nutrition Facts (per serving)

400 Calories
8g Fat
36g Carbs
40g Protein

PAN GRILLED CHICKEN WITH VEGETABLES

Ingredients:
250 grams boneless chicken breast fillets
1 capsicum, thin sliced
1 cup broccoli or cabbage (your choice), cut
1 carrot, thin sliced
1 medium onion, chopped
1 ½ tablespoon ginger garlic paste
2 Tbsp extra virgin olive oil, divided
salt and pepper, to taste
paprika, to taste
crushed mint, to taste
1 lemon

Process:

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Marinate chicken with olive oil and ginger garlic paste, season on with salt, pepper and paprika.
Squeeze a lemon in the marination aswell. Leave for 15 mins. Place chicken in hot oil and reduce heat to
medium high. Cook chicken for about 4 - 5 minutes on each side.
Add 1 Tbsp olive oil to a stainless steel pan and heat the oil to medium high heat. Add the onion. I always
add a pinch or two of salt to my onions when I start sauteing. It helps draw moisture from the onion and
as the onion cooks in its own juices, we obtain that translucent texture and flavorful aroma. Cook onions
until translucent, stirring often, and don’t let them brown. Add ½ tablespoon ginger garlic paste to the
pan and stir in the onions.
Add the remaining vegetables to the pan, and season with another pinch of salt. Stir vegetables, season
with pepper and crushed mint. Stir again and cover with lid. Cook vegetables for about 7-8 minutes,
stirring often, and don’t let them brown or stick to the pan.
Remove the pan from the heat and serve with chicken.

Nutrition Facts (per serving)

450 Calories
20g Fat
10g Carbs
50g Protein

CHICKPEA AND RED BEAN SALAD

INGREDIENTS:
150 grams chickpeas, drained and rinsed (can even use canned)
150 grams red kidney beans, drained and rinsed (can also use
canned)
1 clove garlic, finely grated
½ tespoons olive oil
½ teaspoons vinegar
20 grams parsley, finely chopped
Salt (as per taste)
ground black pepper (as per taste)
1 teaspoon lemon juice

PROCESS:
In a large mixing or salad bowl, whisk together the garlic, olive oil, vinegar, salt, lemon juice, and black
pepper.
Add in the beans, chickpeas, and parsley. Toss to coat.
Refrigerate for two hours for best results.

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Nutrition Facts (per serving)
289 Calories
9g Fat
40g Carbs
20g Protein

LEMON AND HERB CHICKEN

Ingredients:
2 (5 ounce) skinless, boneless chicken breast halves
1 medium lemon, juiced, divided
salt and freshly ground black pepper to taste
1 tablespoon olive oil
1 pinch dried oregano
2 sprigs fresh parsley, chopped, for garnish

Process:

1. Place chicken in a bowl; pour 1/2 of the lemon juice over chicken and season with salt.
2. Heat olive oil in a medium skillet over medium-low heat. Place chicken into hot oil. Add
remaining lemon juice and oregano; season with black pepper. Cook chicken until golden
brown and the juices run clear, 5 to 10 minutes per side. An instant-read thermometer inserted
into the center should read at least 165 degrees F (74 degrees C).
3. Garnish chicken with parsley to serve.

LENTIL SALAD

Ingredients:
1 cup dried green lentils - or 1 can cooked green lentils
1 Cucumber
1/3 cup finely chopped red onion
½ bunch parsley
2 tomatoes
6 mint leaves
¼ cup olive oil
½ lemon
½ tbsp Dijon Mustard

Process:
If you choose to cook your own lentils, soak lentils in abundant water overnight on the kitchen counter.
The next day, drain and rinse them. Then cook them either in boiling water on the stovetop until soft

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or use the Instant Pot 2 minutes on high pressure plus natural pressure release. Else, open your can of
lentils and drain and rinse the lentils.

Wash and finely dice cucumber. Peel and finely chop the red onion. Wash and deseed tomatoes, then
finely dice. Wash, dry, and destalk parsley and mint and chop extra finely.

Add cooked drained lentils, chopped vegetables, and herbs, as well as to a large salad bowl.

Prepare the dressing by adding olive oil, juice of 1/2 the lemon, and Dijon mustard to a sealable
container and shake.

Pour dressing over lentil salad and give a good mix. Try the salad to see if it needs salt and pepper for
your liking and add now, then give another mix.

Nutrition Facts (per serving)

373 Calories
10g Fat
42g Carbs
16g Protein

HEALTHY CHICKEN AND LENTIL SALAD:

Ingredients:
100 grams green beans (trimmed)
2 chicken breasts (grilled)
2 tsp. olive oil
200 grams green lentils – Hare Mung Daal (cooked)
60 grams leaves (mixed baby)
flat leaf parsley (a handful, leaves torn)
1 Tsp. Herb De Provence
1 Tbsp. Dijon mustard
1 Tbsp. vinegar
2 tsp. extra virgin olive oil

Herb De Provence:
1 tablespoon dried thyme
1 tablespoon dried basil
1 tablespoon dried rosemary, crushed in a spice grinder
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1 tablespoon dried tarragon

Process:
STEP 1
Cook the green beans in a large pan of boiling salted water for 1 minute, then refresh in iced water.
Once cold, drain and cut each in half.

STEP 2
Put the chicken breasts between two pieces of baking paper and use a rolling pin to bash to 1cm
thickness. Drizzle with the oil, season generously and sprinkle over the herbs de provence. Heat a
griddle pan to high and cook the chicken for 5-6 minutes on each side or until cooked through and
really charred. Rest on a plate for 5 minutes, then slice.

STEP 3
Whisk together the dressing ingredients in a bowl with 1 tbsp of cold water and some seasoning. Tip in
the lentils and green beans, and toss well. Gently mix through the salad leaves and parsley, and divide
between plates. Top with the griddled chicken and any resting juices.

Nutrition Facts (per serving)

238 Calories
6.2g Fat
12.6g Carbs
30.4g Protein

SOUP
HIGH PROTEIN SOUP

INGREDIENTS:
6 cups of chicken bone broth or stock
One pound of cooked chicken meat, sliced or shredded
1 brown onion, sliced
2 large carrots, sliced
½ bulb garlic, peel and crush all the cloves
½ teaspoon dried rosemary
½ bunch of parsley, finely chopped
2 large stalks of celery, sliced
Salt and pepper, to taste

PROCESS:
Combine onion, garlic, broth, rosemary, carrot and sweet potato in a stock pot. Simmer for 10 minutes.
Add the chicken, celery, salt and pepper and half of the parsley.
Cook over a low heat until the vegetables are soft.

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Add the rest of the fresh parsley to the top of the soup as you are serving it up.

Nutrition Facts (per serving)

260 Calories
12g Fat
11g Carbs
27g Protein

IMMUNITY SOUP

Ingredients:
2 tablespoons olive oil
1 ½ cups chopped onion
3 celery stalks, thinly sliced
2 large carrots, thinly sliced
1-pound pre-sliced mushrooms
10 medium garlic cloves, minced
8 cups unsalted chicken stock (such as Swanson)
4 thyme sprigs
2 bay leaves
1 (15-oz.) can unsalted chickpeas, drained
2 pounds skinless, bone-in chicken breasts
1 ½ teaspoons kosher salt
½ teaspoon crushed red pepper
12 ounces curly kale, stems removed, leaves torn

Process:

1. Heat oil in a large Dutch oven over medium. Add onion, celery and carrots; cook, stirring
occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring often, 3 minutes. Stir in stock,
thyme, bay leaves and chickpeas; bring to a simmer. Add chicken, salt and red pepper; cover and
simmer until chicken is done, about 25 minutes.
2. Remove chicken from Dutch oven; cool slightly. Shred meat with 2 forks; discard bones. Stir
chicken and kale into soup; cover and simmer until kale is just tender, about 5 minutes. Discard
thyme sprigs and bay leaves.

Nutrition Facts (per serving)

253 Calories
7g Fat
22g Carbs
28g Protein

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LENTIL SOUP
Ingredients:
2 tablespoon olive oil
1 medium yellow onion diced
2 medium celery stalks diced
2 medium carrots diced
4 garlic cloves pressed
1.5 cups dry red lentils
4 cups chicken bone broth * or vegetable or chicken broth
1 teaspoon ground cumin
½ cup low sodium tomato sauce
1 cup water
3 cups chopped curly kale leaves or spinach
salt and black pepper to taste

Process:
In a large pot over medium heat, add olive oil. Once oil is hot add onion, carrots and celery and saute
until soft (about 5 minutes). Add in your pressed garlic and saute for another minute (until fragrant).
Add in your Bone Broth, lentils and cumin, cover, lower heat and bring to a simmer for about 25 minutes.
After 25 minutes, add in your tomato sauce, additional water and greens and season with salt and pepper
if desired.
Nutrition Facts (per serving)
259 Calories
1g Fat
34g Carbs
19g Protein

HEALTHY SNACK:

YOGURT SMOOTHIE

Ingredients:
1 cup yogurt
¼ cup milk
Ice cubes (according to you)

Strawberry or any form of berries

½ teaspoon honey or 1 teaspoon stevia

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Process: Blend all the ingredients together and serve in a glass

Nutrition Facts (per serving)

152 Calories
6g Fat
18g Carbs
8g Protein

CHIA SEEDS PUDDING

Ingredients:
1 tablespoon (15 grams) of chia seeds
1/3 cup (80 mL) of a dairy or non-dairy milk of your choice
1/2 tablespoon (8 grams) of cocoa powder
Drop of Vanilla Essence
1/2 cup (75 grams) of mixed berries
1–2 teaspoons sweetener, like stevia or honey, if desired

Process:
Combine chia seeds, and a liquid of your choice in a small bowl or jar. Cover the jar and refrigerate it for
at least 30 minutes. Stir in cocoa powder, vanilla essence and sweetener, and top it with the berries.

Nutrition Facts (per serving)

170 Calories
7g Fat
16g Carbs
7g Protein

OTHER HEALTHY SNACK IDEAS

Veggie salad:
Add 1 cucmber, ½ cup lettuce, 1 tomato, ½ Capsicum, Corriader/Mint Leaves and Onion (if you like). Cut
all veggies and add in a bowl. Squeeze 1 lemon, add salt and pepper as per taste and enjoy a low calorie
guilt free snack.

Fruits: Any 1 fruit of your choice.

Nuts: handful nuts of your choice (preferably almonds)

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 WEIGHT LOSS DO’S AND DON’TS CHECKLIST
Ready to tackle those extra pounds? Start with a plan. The more you prepare for your weight loss
journey, the more successful you’ll likely be. Follow these “do’s” and “don’ts” to get started.

DO’S

KEEP A FOOD DIARY EAT SOME FAT

People often underestimate how much Healthy fats, like Omega-3 and Omega-
they eat in a day. Write down what you 6, help you burn body fat while
eat and when you eat it to account for maintaining muscle. They’ll make you feel
all meals, snacks, drinks, and desserts. fuller and may reduce your absorption of
carbohydrates.

DRINK PLENTY OF WATER WATCH YOUR PORTION SIZE

Drink at least 8 glasses per day to Eat less at mealtime or try eating smaller
stay hydrated, feel full, and increase the meals throughout the day. Fruits and
rate at which you burn calories. vegetables should fill half your plate, with
grains and protein on the other half.

MAKE A MEAL PLAN SLEEP BETT ER

Create a menu of healthy foods for the A good 7 – 8 hours of sleep helps regulate
week. Take it with you when you shop, your appetite hormones, so you recognize
and only purchase items on the list so when you’re full. Lack of sleep can
you stick to it. decrease your metabolism.

EAT FIB ER EXERCISE

Keep your gut healthy and burn more Regular physical exercise is imperative
belly fat with plenty of fiber. Find it for weight loss success. It burns calories
in almonds, flaxseed, and veggies. and increases lean body mass to rev up
your metabolism.

SCRAP JUNK FOOD FOR HEALTHY ADD VARIETY

FOOD Find a wide range of healthy recipes and
Swap potato chips for popcorn and fatty foods to try. Sticking with the same few
burgers for grilled chicken. Fill your foods can get boring and may drive you to
plate with veggies, whole grains, and make unhealthy choices.
lean meats to increase your metabolism
and stabilize your blood pressure.

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 DON’TS

ST ARVE YOU RSELF EAT WHEN YOU’RE NOT HUNGRY

You need to eat to lose weight. When you Check in with yourself before you reach
don’t, your metabolism slows down and for a snack. Are you really hungry, or are
your body starts to preserve energy in you just bored, tired, frustrated, or
the form of sugars, fats, and glucose—the anxious? Start to understand emotional
very things you’re trying to burn. eating.

DEPRIVE YOURSELF FOCUS ONLY ON CALORIES

Deprivation leads to craving-induced Cutting calories is important to weight
binge eating, which can damage your loss, but so is eating healthy. Make sure
metabolism. Remember the rule of you eat enough complex carbohydrates
moderation. and protein to generate energy and build
muscle.

EXPECT A QUICK F IX GIVE IN TO T EMPTATION

Losing weight and keeping it off requires Get rid of sweets, chips, ice cream, and
a lifestyle change. That takes time and anything else in your fridge and cupboard
commitment. Ease into a plan and allow so you don’t eat it just because it’s there.
yourself some “free” meals or snacks of
your choice to keep you motivated.

EAT SUGAR, REFIN ED

CARBOHYDRATES, AND PROCESSED
FOOD
These calorie-dense foods have little
nutritional value and may end up
making you feel hungrier. Choose fruits,
veggies, and whole grains instead

COMPARE YOU RSELF WITH OTHERS

Losing weight with a friend or group can
be hugely supportive, as long as you
don’t make it a competition. Judge your
progress over time, not compared to
another.

This plan is made by SBKFit. This is for your use only, cannot be forwarded to anyone since they are
tailor made according to your profile.