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...
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...
Till one fine day when  Dr. Ravi Jandhyala  and I were on a Holiday at Pondicherry I decided to have him as my mentor
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
January 2010
June 2010
July 2010
AUGUST 2010
September 2010
24 October 2010
October 2010
November 2010
December 2010
Jan 2011 - Meeting
February  2011
The Transformation 93.8 kg 79 kg
<ul><li>WEIGHT LOSS PROGRESS </li></ul><ul><ul><ul><li>  </li></ul></ul></ul><ul><ul><ul><ul><ul><li>JULY  800 G </li></ul...
<ul><li>Now by listening to my mentor I have lost 15 kg. I need to be at 65 kg for my height.  </li></ul><ul><li>I could n...
<ul><li>To give you a little perspective on the amount of fat that has come out of me </li></ul>
Exercise
EFX 30 mins =170 cals
Tread mill 20 mins=250 cals
Cycle 25 mins = 160 cals
Dumbells 10 mins=100 cals
Pranayama &chanting
Exercising as a Family
DIET
Breakfast - 400 cals Breakfast 200g –oats with milk and a few almonds and walnuts) 100g steamed veg 150 ml vegetable juice...
Lunch – 400 cals Lunch 2 X100 g poriyals 50g cooked broken wheat with 100g dhal 50g cooked broken wheat with 100g rasam 1 ...
Dinner - 350 cals Dinner 100g dhal and  100g veg Fruit – apple or pomegranate 100g curds
<ul><li>Morning 5:00 am </li></ul><ul><li>Lime juice in warm water </li></ul><ul><li>Coffee – 100ml without sugar </li></u...
<ul><li>Recommended Food For Non Vegetarians Per Week </li></ul><ul><ul><ul><li>3 eggs (with yolk) , </li></ul></ul></ul><...
CALORIE   CHART
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
<ul><li>Previous weeks’ weight </li></ul><ul><li>Present weight </li></ul><ul><li>Weight lost / gained. </li></ul><ul><li>...
<ul><li>By listening to my mentor my achievements are: </li></ul><ul><li>Have lost weight which I never could for the past...
TIPS TO ACHIEVE WEIGHT LOSS AS SAID BY MY MENTOR  DR. RAVI JANDHYALA
<ul><ul><li>Enjoy your food.  Take small bites and chew for 9 seconds.  Take time to eat. </li></ul></ul><ul><ul><li>Drink...
<ul><ul><li>Cut down on simple carbohydrates like white rice, white bread, white pasta. </li></ul></ul><ul><ul><li>Avoid S...
<ul><ul><li>Eat chicken and fish- white meat avoid foods with a lot of gravy. </li></ul></ul><ul><ul><li>Exercise like wal...
<ul><ul><li>Avoid TV. It is said that 2 hours of watching TV is more harmful to the heart and even if you exercise, it doe...
Explaination for some of the terms  used in the tips
<ul><li>What is the Glycemic Index? </li></ul><ul><li>Not all carbohydrate foods are created equal, in fact they behave qu...
Foods which have low glycemic index Vegetables Carrots, cauliflower, broccoli Mushrooms, beans, capsicum, etc. Fruits  App...
High GI foods <ul><li>Watermelon  </li></ul><ul><li>dates  </li></ul><ul><li>white rice </li></ul><ul><li>white bread </li...
<ul><li>Complex Carbs </li></ul><ul><li>Complex carbs (carbohydrate) foods are basically those in wholegrain form such as ...
<ul><li>Simple Carbs </li></ul><ul><li>Simple carbohydrates are usually considered to be &quot;bad&quot; carbs. </li></ul>...
<ul><li>Saturated fats  </li></ul><ul><li>These fats are derived from animal products such as meat, dairy and eggs.  </li>...
<ul><li>Trans Fats or </li></ul><ul><li>Hydrogenated Fats </li></ul><ul><li>Trans   fats are actually unsaturated fats, bu...
<ul><li>Unsaturated fats  </li></ul><ul><li>Monounsaturated fats and polyunsaturated fats are two types of unsaturated fat...
<ul><li>My Lessons </li></ul><ul><li>Some lessons on how I was able to achieve 15 kgs weight loss In 7 months:  </li></ul>...
<ul><ul><ul><ul><li>Increase your metabolism by increasing your activities and exercise. </li></ul></ul></ul></ul><ul><ul>...
<ul><li>“ I will share whatever I learn. I am not an  expert, just an interested observer” </li></ul><ul><ul><li>-  Dr .  ...
suresh reddy weight loss
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  • excellent ! i have lots 20kgs, want to loose more weight. after reading this article , i am motivated and stick with my plan.. Thank you
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  • I think this is a real great info. Want more. I really understands the importance of a healthy body. For meal plans that may assist you lose pounds, see: 24/7 Fat Loss. Another good weight loss program to try
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suresh reddy weight loss

  1. 1.
  2. 2. HOW IT CAN CHANGE YOUR LIFE RAPIDLY THE IMPORTANCE OF HAVING A MENTOR AND
  3. 3. 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.
  4. 4. Here Are a few pictures of me over the years
  5. 5.
  6. 6.
  7. 7.
  8. 8.
  9. 9.
  10. 10.
  11. 11. 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.
  12. 12. Till one fine day when Dr. Ravi Jandhyala and I were on a Holiday at Pondicherry I decided to have him as my mentor
  13. 13. My Mentor
  14. 14. Dr. Ravi Jandhyala
  15. 15. Dr. Ravi’s session at HRR Mylapore in Aug 2010
  16. 16. Let me show you how my results have changed under his guidance
  17. 17. January 2010
  18. 18. June 2010
  19. 19. July 2010
  20. 20. AUGUST 2010
  21. 21. September 2010
  22. 22. 24 October 2010
  23. 23. October 2010
  24. 24. November 2010
  25. 25. December 2010
  26. 26. Jan 2011 - Meeting
  27. 27. February 2011
  28. 28. The Transformation 93.8 kg 79 kg
  29. 29. <ul><li>WEIGHT LOSS PROGRESS </li></ul><ul><ul><ul><li>  </li></ul></ul></ul><ul><ul><ul><ul><ul><li>JULY 800 G </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>AUGUST 1 KG </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>SEPTEMBER 1.7 KG </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>OCTOBER 2.3 KG </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>NOVEMBER 3 KG </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>DECEMBER 2 KG </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>JANUARY 3 KG </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>FEBRUARY (15 DAYS) 1 KG </li></ul></ul></ul></ul></ul>
  30. 30. <ul><li>Now by listening to my mentor I have lost 15 kg. I need to be at 65 kg for my height. </li></ul><ul><li>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. </li></ul><ul><li>I am now working to reach 65 kg in the next one year and I believe I can. </li></ul>
  31. 31. <ul><li>To give you a little perspective on the amount of fat that has come out of me </li></ul>
  32. 32.
  33. 33.
  34. 34. Exercise
  35. 35. EFX 30 mins =170 cals
  36. 36. Tread mill 20 mins=250 cals
  37. 37. Cycle 25 mins = 160 cals
  38. 38. Dumbells 10 mins=100 cals
  39. 39. Pranayama &chanting
  40. 40. Exercising as a Family
  41. 41. DIET
  42. 42. 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
  43. 43. Lunch – 400 cals Lunch 2 X100 g poriyals 50g cooked broken wheat with 100g dhal 50g cooked broken wheat with 100g rasam 1 apple
  44. 44. Dinner - 350 cals Dinner 100g dhal and  100g veg Fruit – apple or pomegranate 100g curds
  45. 45. <ul><li>Morning 5:00 am </li></ul><ul><li>Lime juice in warm water </li></ul><ul><li>Coffee – 100ml without sugar </li></ul><ul><li>Evening 5:00 pm </li></ul><ul><li>Salad – sprouts, veg </li></ul><ul><li>1 apple </li></ul>
  46. 46. <ul><li>Recommended Food For Non Vegetarians Per Week </li></ul><ul><ul><ul><li>3 eggs (with yolk) , </li></ul></ul></ul><ul><ul><ul><li>2 slices of fish </li></ul></ul></ul><ul><ul><ul><li>one portion of chicken </li></ul></ul></ul>
  47. 47. CALORIE CHART
  48. 48. 1 Masala Dosa + Sambar + Chutney 250+130+90 = 470 cal
  49. 49. 2 big idlis + sambar + chutney+ vada 132+130+90+130 = 482 cal
  50. 50. one plate pongal +sambar+chutney 240+130+90 =460 cal
  51. 51. one plate mutton biriyani = 855 cal
  52. 52. one south indian thalli - 1500 cal
  53. 53. one plate white rice - 103 cal
  54. 54. one buffet meal - 3000 cal
  55. 55. one slice of chocolate cake - 400 cal
  56. 56. one bar of chocolate 10g - 100 cal
  57. 57. Two samosas - 312 cal
  58. 58. 1 medium French Fries 360 cal 1 Mutton Burger 500 cal
  59. 59. 1 Grilled cheese Sandwich 360 cal
  60. 60. 1 Banana – 90 cal Chicken Nuggest – 6 pcs 300 cal
  61. 61. 1 Ladoo (40 gms) 250 cal Kheer Rice 150 gms 345 cal
  62. 62. Carrot Halwa – 50 gms 300 cal 1 piece of Black Forest Cake 450 cal
  63. 63.
  64. 64. <ul><li>Previous weeks’ weight </li></ul><ul><li>Present weight </li></ul><ul><li>Weight lost / gained. </li></ul><ul><li>Type of diet </li></ul><ul><li>Duration of exercise </li></ul><ul><li>Number of days traveled during the week </li></ul>WEEKLY REPORTS TO MENTOR
  65. 65. <ul><li>By listening to my mentor my achievements are: </li></ul><ul><li>Have lost weight which I never could for the past 20 years. </li></ul><ul><li>A scientific approach to the loss of weight. </li></ul><ul><li>Achieved my goal and also exceeded. </li></ul><ul><li>I feel younger by 20 years. </li></ul><ul><li>I am told that I have postponed heart attack / stroke by a minimum 10 years . </li></ul>
  66. 66. TIPS TO ACHIEVE WEIGHT LOSS AS SAID BY MY MENTOR DR. RAVI JANDHYALA
  67. 67. <ul><ul><li>Enjoy your food. Take small bites and chew for 9 seconds. Take time to eat. </li></ul></ul><ul><ul><li>Drink plenty of water. </li></ul></ul><ul><ul><li>Eat frequently. </li></ul></ul><ul><ul><li>Oats like steel cut oats from Trader Joe's (champion oats in India) with almond will be great for break fast. </li></ul></ul><ul><ul><li>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. </li></ul></ul>
  68. 68. <ul><ul><li>Cut down on simple carbohydrates like white rice, white bread, white pasta. </li></ul></ul><ul><ul><li>Avoid Saturated fats, trans fats, salt. </li></ul></ul><ul><ul><li>Enjoy your food and eat less </li></ul></ul><ul><ul><li>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. </li></ul></ul><ul><ul><li>Eat more steamed or boiled food with less oil. </li></ul></ul>
  69. 69. <ul><ul><li>Eat chicken and fish- white meat avoid foods with a lot of gravy. </li></ul></ul><ul><ul><li>Exercise like walking at least 30 Min's a day is a must. </li></ul></ul><ul><ul><li>Cut down starchy foods, processed foods like chips which have a lot of salt and oil. </li></ul></ul><ul><ul><li>Avoid baked foods like cookies, cakes, pastries, desserts, biscuits. They are like bombs packed with calories saturated and trans fats . </li></ul></ul>
  70. 70. <ul><ul><li>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. </li></ul></ul><ul><ul><li>the diet should have around 45% carbohydrates/sugars (low glycemic index and complex carbohydrates), 30% fats mostly unsaturated fats , 25% proteins </li></ul></ul><ul><ul><li>Add more fiber to your diet like whole grain wheat ,brown rice , oats etc. </li></ul></ul><ul><ul><li>Keep moving. </li></ul></ul>
  71. 71. Explaination for some of the terms used in the tips
  72. 72. <ul><li>What is the Glycemic Index? </li></ul><ul><li>Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. </li></ul><ul><li>The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. </li></ul><ul><li>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. </li></ul>
  73. 73. 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.
  74. 74. High GI foods <ul><li>Watermelon </li></ul><ul><li>dates </li></ul><ul><li>white rice </li></ul><ul><li>white bread </li></ul><ul><li>cornflakes </li></ul><ul><li>mashed potatoes </li></ul>
  75. 75. <ul><li>Complex Carbs </li></ul><ul><li>Complex carbs (carbohydrate) foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice. </li></ul><ul><li>Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. </li></ul><ul><li>Natural carbs are also a better choice when losing weight. </li></ul>
  76. 76. <ul><li>Simple Carbs </li></ul><ul><li>Simple carbohydrates are usually considered to be &quot;bad&quot; carbs. </li></ul><ul><li>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. </li></ul><ul><li>Natural simple carbohydrates are the best carbs to include in the diet, especially if trying to lose weight. </li></ul>
  77. 77. <ul><li>Saturated fats </li></ul><ul><li>These fats are derived from animal products such as meat, dairy and eggs. </li></ul><ul><li>But they are also found in some plant-based sources such as coconut, palm and palm kernel oils. </li></ul><ul><li>These fats are solid at room temperature. </li></ul><ul><li>Saturated fats clog our arteries and directly raise total and LDL (bad) cholesterol levels. </li></ul><ul><li>Avoid them as much as possible. </li></ul>
  78. 78. <ul><li>Trans Fats or </li></ul><ul><li>Hydrogenated Fats </li></ul><ul><li>Trans fats are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels. </li></ul><ul><li>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. </li></ul>
  79. 79. <ul><li>Unsaturated fats </li></ul><ul><li>Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids. </li></ul><ul><li>They are derived from vegetables and plants. </li></ul>
  80. 80. <ul><li>My Lessons </li></ul><ul><li>Some lessons on how I was able to achieve 15 kgs weight loss In 7 months: </li></ul><ul><ul><li>Exercise everyday. </li></ul></ul><ul><ul><li>Know your limits. </li></ul></ul><ul><ul><li>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. </li></ul></ul><ul><ul><li>See that you loose a few grams everyday that will keep you in the positive. </li></ul></ul>
  81. 81. <ul><ul><ul><ul><li>Increase your metabolism by increasing your activities and exercise. </li></ul></ul></ul></ul><ul><ul><li>As your weight reduces you will get more active. </li></ul></ul><ul><ul><li>  Do not get disturbed by people saying that you look weak etc. </li></ul></ul><ul><ul><li>Be focused on your weight loss and count the calories of every piece of food that enters your mouth. </li></ul></ul><ul><ul><li>Restrict your total intake to 1500 calories / day. </li></ul></ul><ul><ul><li>Weight loss is a simple numbers game. You will realize it once you start losing weight </li></ul></ul>
  82. 82. <ul><li>“ I will share whatever I learn. I am not an expert, just an interested observer” </li></ul><ul><ul><li>- Dr . Jandhyala </li></ul></ul>
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