Are you looking forward to shed weight? This blog will help you understand your body type that pertains to weight loss plans that includes diet and exercise.

1. Weight Loss Regime
Part 1 – Workout Regime

2. In today’s stressful and hectic work routine, it is pretty
challenging to squeeze out some ‘me’ time. But it is
extremely important to work out to maintain a healthy
body and a healthy mind—mens sana in corpore sana—a
healthy mind in a healthy body. Exercise can help you stay
fit both mentally and physically. Staying in shape to wear
your favourite outfit can boost your confidence, and can
also deceive age.

3. Exercise, Exercise, Exercise: You are not losing
weight, you are getting rid of it. There are
numerous fitness activities for you to choose
from to stay fit. Some of the key workout
regimes are presented here:

4. 1. Cardiovascular Exercise:
Cycling, High Intensity interval training, roping, rowing
and running up the stairs are some of the effective
cardio workouts. If you love nature—walking, running
or jogging in the park

5. • Benefits of Cardio vascular exercise are:
Boosting of the health of the heart and the lungs,
better blood circulation, reduction of the risk of
stroke and heart diseases, lower chances of type-2
diabetes, burning fat and greater in weight loss.

6. 2. Strength Exercise:
Strength exercises include push-ups, squats, weight
lifting, and crunches. Dumbbells, kettle balls and ropes
can be amazing sources of strength work outs.

7. • Benefits of Strength exercise are:
Reduce the risk of osteoporosis and risk of
injury. Practicing resistance training improves
insulin secretion to control blood sugar.

8. 3. Combined Workouts:
Some forms of Combined Workouts are Yoga,
Power Yoga, Zumba, Aerobics, kickboxing then
Zumba, Aqua Zumba, aerobics, aqua aerobics

9. • Benefits of Combined workouts are:
They help to induce weight loss, improve
metabolism, boost stamina and helps you stay
fit for longer.

10. Part 2 – Diet Regime

11. 1. The Paleo Diet:
The Paleo diet encourages eating vegetables,
fruits, whole foods, lean protein, nuts and seeds,
on the whole, more protein and lesser
carbohydrates (about 300 to 900 smaller
quantity per day).

12. • Weight loss results: The Paleo diet can result
in momentous weight loss and reduced
waistline.
• Pros: It is effective in reducing heart diseases
like blood pressure, stroke, blood triglycerides,
and bad cholesterol.
• Cons: Avoiding whole grains, legumes and
dairy foods can miss out some of the major
nutritional supplements.

13. 2. The Vegan Diet:
This diet is a complete vegetarian diet, the most
committed of the vegetarian version of life. This
diet hence eliminates dairy, eggs and animal
products such as honey, gelatin, casein, albumin,
whey, and some forms of vitamin D3.

14. • Weight loss results: The Vegan diet assists in weight
loss with no count on calories. The high fibre and
very low fat diet makes you feel fuller for a longer
time. This helps lowering the Body Mass Index (BMI),
and body weight.
• Pros: Plant-based diets reduce the chances of
premature death, risk of developing Alzheimer's
disease, Type-2 diabetes, and the risk of cancer or
heart diseases.
• Cons of the Vegan diet – Completely avoiding animal
foods can result in deficiency of major nutrients like iodine,
calcium, zinc, iron, vitamin B12, vitamin D and omega-3 fatty
acids.

15. 3. Low-Carb Diet:
It involves cutting down on carbohydrates and
increasing the protein intake. Low-carb diet
reduces the appetite resulting in reduction of
calorie intake.

16. • Weight loss results: The Ketogenic diet results in
twice the weight loss compared to calorie restricted
and low-fat diets.
• Pros: This is effective in reducing the risk factors of
blood triglycerides, blood sugar levels, insulin levels,
cholesterol levels and blood pressure.
• Cons: Low-carb diet does not suit everyone. Rare
cases can result in dangerous conditions like
ketoacidosis. Some people may even experience the
increase in low-density Lipoprotein or bad
cholesterol.

17. 4. The Low-fat Diet:
The Low-fat diet includes more of plant-based
foods and limits the consumption of animal.

18. • Weight loss results: The low-fat diet is effective for
obese individuals and helps in weight loss to a great
extent.
• Pros: Low-fat diet reduces the risk factors of high
cholesterol, markers of inflammation, Type-2
diabetes, heart disease like blood pressure and auto
immune diseases which affects spinal cord, brain and
optic nerves in the eyes.
• Cons: Fats are important in building cell membranes
and hormones. It also helps in absorbing fat-soluble
vitamins. Thus, fat restriction may result in various
problems in the long run.

19. 5. The HCG Diet:
The HCG diet has three phases – in the first
phase HCG supplements are taken for two days,
the second phase is a weight loss phase wherein
the calories are restricted to 500 per day,
accompanied by HCG supplement drops,
injections pellets, or sprays. This weight loss
phase lasts for 3 to 6 weeks. The third phase
stops the HCG supplements and gradually
increases food intake.

20. • Weight loss results: The HCG diet results in weight
loss but studies prove the main reason to be low-
calorie diet and not the HCG hormone itself.
• Pros: No significant benefits observed other than
weight loss.
• Cons: HCG Diet has many side effects like head ache,
depression and fatigue. Some rare cases can also
result in death. This is an outright illegal and
dangerous diet, and is not recommended to be
followed. Simply knowing about it won’t hurt, and
throws into relief the benefits of other regimes.

21. 6. The Zone Diet:
The Zone Diet is also known as low-glycemic
load diet which limits intake of carbs from 35%
to 40% of daily calories, protein and fat to 30%
each. The glycemic load also limits foods such as
bananas, potatoes, and rice.

22. • Weight loss results: This diet aids weight loss and
curbs appetite. It also follows a systematic weight
loss for obese individuals.
• Pros: It reduces risk factors for cardio vascular
diseases, reduces triglycerides, and visibly reduces
the waistline.
• Cons: Zone diet promotes healthy eating but it also
restricts healthy carbohydrates like bananas and
potatoes, which is a major con.

23. 7. Intermittent Fasting:
• Eat-stop-eat Method: Includes 2 days fasting in a
week.
• 16/8 Method: involves skipping breakfast, restricting
daily eating period to 8 hours and then fasting for the
rest of 16hours of the day
• 5:2 Diet: Five days of normal eating and 2 days of
restricted calorie intake from about 500 to 600
calories.
• Warrior Diet: Fasting during the day with small
amounts of veggies and fruits and feasting with huge
meals at night. Let us remind you that the mighty
Emperor Akbar followed this diet regime.

24. • Weight loss results: Intermittent weight loss is
pretty successful as it results in easy weight loss
because of lesser calorie intake.
• Pros: It reduces cholesterol levels, blood
triglycerides and markers of inflammation and
blood sugar levels. Furthermore, it also increases
insulin sensitivity, increases growth hormone and
cellular repair, lengthens life span and protects
against cancer and Alzheimer’s disease.
• Cons: It is not suitable for pregnant women,
breastfeeding moms, children, teenagers, and
people who are underweight or malnourished. It
can drop the blood sugar levels considerably and
hence not a suitable diet for everyone.

25. 8. The Portion Control Diet:
It is basically filling up your plate with high-fibre, low-
calorie and high-water content foods like fruits and
vegetables.

26. • Weight loss results: Portion control prevents
overeating and controls the intake of calories and
hence is a significant weight loss diet.
• Pros: It reduces cholesterol, helps lose weight,
reduces risks of diabetes, heart attack and improves
stamina.
• Cons: It might seem boring to inculcate healthy
eating habits as it cuts out junk food, processed food
and high calorie substitutes. People can try
substitutes like thin crust pizza, grilled meat etc. to
treat your taste buds once in a while for a happy
body.

27. Note: It is recommended that you consult a physician
before practicing any of the weight loss diets listed
above. It is best to know your state of health and then
go ahead with weight loss diets to avoid
complications.

28. Part 3 – Know Your Body Type

29. 1. Ectomorph:
Ectomorphs are blessed with fast metabolism and hence resistant
to weight gain.
• Suitable workouts for Ectomorphs: Ectomorphs are
limited to gain muscle mass. Hence, they are advised to focus
on resistance training or strength training. This helps in gaining
the muscle mass and strength.
• Suitable diet for Ectomorphs: The Paleo diet is best
suitable for Ectomorphs. It can help in building up the muscle
mass.

30. 2. Endomorph:
Endomorphs are just the opposite of ectomorphs. They tend to
gain weight even at the mere sight of food!
• Suitable workouts for Endomorphs: Endomorphs are
advised to follow high intensity workouts to increase stamina,
strength or weight training can also be combined with
moderate aerobics to promote effective weight loss.
• Suitable diet for Endomorphs: Low-carb diet and Paleo
diet which is high protein, low carbohydrates, with lots of
vegetables and fruits is best suited for Endomorphs.

31. 3. Mesomorph:
Mesomorphs can gain or lose weight easily. They are genetically
blessed to gain power and strength.
• Suitable workouts for Mesomorphs: Mesomorphs
should focus on strength, endurance and High Intensity
workouts. Cardio exercise like Pilates or Yoga can be
combined for successful results.
• Suitable diet for Mesomorphs: Portion control diet or
the Paleo Diet or a diet plan high in protein and lesser
carbohydrates, a balanced meal overall can work wonders for
Mesomorphs.

32. Part 4 – Tips to keep in mind

33. 1.Treat your body with love and don’t be too
harsh on it.
2.Take it slow and let your body adjust to the
new routine.
3.Choose what works right for you to keep
up in long run.
4.Healthy eating is basically what your
ancestors did. Do not get influenced by fancy
fast foods designed for a more rushed life.

34. 5.Eat on time and avoid distractions while
eating. Food deserves focus.
6.Prefer healthy fruits and natural juices. Avoid
alcohol, canned juices, and sugary drinks.
7.Finish off your dinner by 7 to ensure a
sufficient gap between meal and sleep.
8.Eight hours sleep per day increases
metabolism.

35. 9.Treat your taste buds with your favourite dish
occasionally and don’t forget to compensate
with workout the next day.
10.Do not fret when you hit a plateau. Change
of workouts can help you overcome a rigid
plateau on scale.
11.Rapid weight loss can show up results faster
but cannot sustain for long.
12.Healthy eating habits can change lifestyle for
good.

36. Thank You!
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