HOW IT CAN CHANGE YOUR LIFE RAPIDLY THE IMPORTANCE OF HAVING A MENTOR AND
I was trying to reduce my weight for the past 20 years. I would reduce 2 kg and then put on 1 kg or the entire weight lost. This yo-yo was going on for the past 20 years.
Here Are a few pictures of me over the years
This was in spite of the changes in my lifestyle Like becoming a vegetarian, Not eating white rice, having only ragi for breakfast. walking in the morning for 1 hour and at night for ½ hour after dinner. Even after these disciplines for over 20 years, I was not able to shed weight.
Till one fine day when Dr. Ravi Jandhyala and I were on a Holiday at Pondicherry I decided to have him as my mentor
Dr. Ravi Jandhyala
Dr. Ravi’s session at HRR Mylapore in Aug 2010
Let me show you how my results have changed under his guidance
24 October 2010
Jan 2011 - Meeting
The Transformation 93.8 kg 79 kg
WEIGHT LOSS PROGRESS
JULY 800 G
AUGUST 1 KG
SEPTEMBER 1.7 KG
OCTOBER 2.3 KG
NOVEMBER 3 KG
DECEMBER 2 KG
JANUARY 3 KG
FEBRUARY (15 DAYS) 1 KG
Now by listening to my mentor I have lost 15 kg. I need to be at 65 kg for my height.
I could not even in my wildest dream think of attaining a weight of 65 because in my opinion 79 is a good weight to maintain.
I am now working to reach 65 kg in the next one year and I believe I can.
To give you a little perspective on the amount of fat that has come out of me
EFX 30 mins =170 cals
Tread mill 20 mins=250 cals
Cycle 25 mins = 160 cals
Dumbells 10 mins=100 cals
Exercising as a Family
Breakfast - 400 cals Breakfast 200g –oats with milk and a few almonds and walnuts) 100g steamed veg 150 ml vegetable juice (carrot ,beetroot,tomato,radish) or 150g papaya or coconut water
Lunch – 400 cals Lunch 2 X100 g poriyals 50g cooked broken wheat with 100g dhal 50g cooked broken wheat with 100g rasam 1 apple
Dinner - 350 cals Dinner 100g dhal and 100g veg Fruit – apple or pomegranate 100g curds
Morning 5:00 am
Lime juice in warm water
Coffee – 100ml without sugar
Evening 5:00 pm
Salad – sprouts, veg
Recommended Food For Non Vegetarians Per Week
3 eggs (with yolk) ,
2 slices of fish
one portion of chicken
1 Masala Dosa + Sambar + Chutney 250+130+90 = 470 cal
2 big idlis + sambar + chutney+ vada 132+130+90+130 = 482 cal
one plate pongal +sambar+chutney 240+130+90 =460 cal
one plate mutton biriyani = 855 cal
one south indian thalli - 1500 cal
one plate white rice - 103 cal
one buffet meal - 3000 cal
one slice of chocolate cake - 400 cal
one bar of chocolate 10g - 100 cal
Two samosas - 312 cal
1 medium French Fries 360 cal 1 Mutton Burger 500 cal
1 Grilled cheese Sandwich 360 cal
1 Banana – 90 cal Chicken Nuggest – 6 pcs 300 cal
1 Ladoo (40 gms) 250 cal Kheer Rice 150 gms 345 cal
Carrot Halwa – 50 gms 300 cal 1 piece of Black Forest Cake 450 cal
Previous weeks’ weight
Weight lost / gained.
Type of diet
Duration of exercise
Number of days traveled during the week
WEEKLY REPORTS TO MENTOR
By listening to my mentor my achievements are:
Have lost weight which I never could for the past 20 years.
A scientific approach to the loss of weight.
Achieved my goal and also exceeded.
I feel younger by 20 years.
I am told that I have postponed heart attack / stroke by a minimum 10 years .
TIPS TO ACHIEVE WEIGHT LOSS AS SAID BY MY MENTOR DR. RAVI JANDHYALA
Enjoy your food. Take small bites and chew for 9 seconds. Take time to eat.
Drink plenty of water.
Oats like steel cut oats from Trader Joe's (champion oats in India) with almond will be great for break fast.
Do not go more than 3 to 4 hours without eating and drinking. Have an apple between Breakfast and Lunch and Lunch and Dinner or some nuts like almonds or walnuts.
Cut down on simple carbohydrates like white rice, white bread, white pasta.
Avoid Saturated fats, trans fats, salt.
Enjoy your food and eat less
Incorporate whole grains, fruits and nuts like almonds, walnuts and fresh veggies. Foods closer to their natural state. Half the plate should be veggies and fruit.
Eat more steamed or boiled food with less oil.
Eat chicken and fish- white meat avoid foods with a lot of gravy.
Exercise like walking at least 30 Min's a day is a must.
Cut down starchy foods, processed foods like chips which have a lot of salt and oil.
Avoid baked foods like cookies, cakes, pastries, desserts, biscuits. They are like bombs packed with calories saturated and trans fats .
Avoid TV. It is said that 2 hours of watching TV is more harmful to the heart and even if you exercise, it does not remove the harm done to the heart while watching TV.
the diet should have around 45% carbohydrates/sugars (low glycemic index and complex carbohydrates), 30% fats mostly unsaturated fats , 25% proteins
Add more fiber to your diet like whole grain wheat ,brown rice , oats etc.
Explaination for some of the terms used in the tips
What is the Glycemic Index?
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies.
The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.
Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Foods which have low glycemic index Vegetables Carrots, cauliflower, broccoli Mushrooms, beans, capsicum, etc. Fruits Apples, pears, peaches, Plums, Strawberries. Others Lentils, brown rice, barley, wheat-pasta, oats.
High GI foods
Complex carbs (carbohydrate) foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice.
Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day.
Natural carbs are also a better choice when losing weight.
Simple carbohydrates are usually considered to be "bad" carbs.
but these are those that have been processed and broken down before being put back together again in an unnatural way such as to produce a sweet product like chocolate.
Natural simple carbohydrates are the best carbs to include in the diet, especially if trying to lose weight.
These fats are derived from animal products such as meat, dairy and eggs.
But they are also found in some plant-based sources such as coconut, palm and palm kernel oils.
These fats are solid at room temperature.
Saturated fats clog our arteries and directly raise total and LDL (bad) cholesterol levels.
Avoid them as much as possible.
Trans Fats or
Trans fats are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.
Trans fats are used to extend the shelf life of processed foods, typically cookies, cakes, fries and donuts. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats.
Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids.
They are derived from vegetables and plants.
Some lessons on how I was able to achieve 15 kgs weight loss In 7 months:
Know your limits.
No ‘off’ days for exercise and eating. i.e., you cannot have one big meal like in a wedding or buffet that will cost you 3000 – 4000 calories and will send you back by one week.
See that you loose a few grams everyday that will keep you in the positive.
Increase your metabolism by increasing your activities and exercise.
As your weight reduces you will get more active.
Do not get disturbed by people saying that you look weak etc.
Be focused on your weight loss and count the calories of every piece of food that enters your mouth.
Restrict your total intake to 1500 calories / day.
Weight loss is a simple numbers game. You will realize it once you start losing weight
“ I will share whatever I learn. I am not an expert, just an interested observer”