This document provides a diet and exercise plan for obesity. It lists high-calorie foods to restrict, recommended foods to eat including fruits and vegetables, and exercises like walking, running, and yoga. The plan involves eating small, frequent meals; drinking plenty of water; and maintaining an early dinner time. It estimates that following the daily routine could help lose 1kg in 10 days by maintaining a calorie intake of 1500 calories per day.

1. ------LIFESTYLE
INDRAJITBISWAS{LIFESTYLEEXPERT}

2. DIET PLAN FOR OBESITY….
FOOD CALORIES
1. EGG 450 calories/ EGG
2.BUTTER 400 calories/100gm
3.PASTA 300 calories/100gm
4.CHOCOLATES 400-600 calories
5.NUTS[KAJU,ELACH] 400 calories/100gm
6.POTATOES 100 calories/100gm
7.BANANAS 120 calories/1
8.SOYABIN/CHANA 400 calories/100gm
9.ORANGE{ANY TYPE} 100 calories
INDRAJIT BISWAS {LIFESTYLE EXPERT -CAMS}

3. Foods –YOU CAN TAKE
NUMBER TYPS EXAMPLE
O1. FRUITS ORANGE,BANANA,APPLE,PAPAYA,GRAPES,CHERRIES,PINEAPPLE.
02. VEGETABLE CAULIFLOWER,BROCCOLI,SPINACH,ONIONS,ALL GREEN VEGETABLES.
03. OIL LESS AS MUCH AS POSSIBLE
04. SALT HALF TEASPOON PER DAY{VERY LESS AMOUNT}
05. NUTS & SEEDS UNSALTED AND LESS SUGAR CONTAIN NUTS
06. SPICES & HERBS CINNAMON,BLACK PEPPER POWDER,GINGER,TURMERIC & GARLIC
07. DAIRY PRODUCTS IF NOT TAKE THAT’S VERY GOOD/VERY LESS AMOUNT
08. ANIMAL FOOD EGG,CHICKEN & FISH{IF NOT TAKE IT’S VERY GOOD}
09. OTHERS GREEN TEA,FLAX SEEDS & INFUSED WATER.
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4. RESTRICTED FOOD
• PINEAPPLE SLICES.
• MANGOES.
• DRIED FOODS.
• TOMATOES.
• REFINED OIL.
• PROCESSED FOOD{FAST FOOD}
• SALTED NUTS.
• PAV,PASTA,BREAD.
• SUGAR AND SALTED FOOD.{REFINED}
• SAMOSA
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5. RESTRICTED FOOD ----
• SUGAR-LOADED BEVERAGES.
• ALCOHOL.
• DRINKS AND SOADS
• FRIED FOODS.
• CHOCOLATES.
• CANDIES.
• CAKES.
• PASTRIES.
• BISCUITS.
• COOKIES.
INDRAJIT BISWAS {LIFESTYLE EXPERT -CAMS}

6. DO….
1. ***INCREASE THE CONSUMPTION OF FRUITS & VEGETABLES***
2. DO NOT SKIP BREAKFAST.
3. DRINK PLENTY OF WATER{4-5 LIT..}
4. HAVE SMALLES GAPS BETWEEN THE MEALS.
5. EARLY DINNER{8 P.M.}
6. REMOVE FAT FROM YOUR FOOD.
7. RESTRICT YOUR CALORIE INTAKE.
INDRAJIT BISWAS {LIFESTYLE EXPERT -CAMS}

7. DO…
SWIMMING.
RUNNING.
WALKING.
DANCING.
CYCLING.
YOGA.
MEDITATION.
EXERCISE.
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8. DAILY ROUTINE….
NO TIME WHAT TO DO?? CALORIES
01. 6:00A.M.-7:00A.M{MORNING TIME} RUNNING/WALKING+YOGA+EXERCISE -200
02. 7:00A.M. BREAKFAST +200
03. 10:00 A.M. - 10:30 A.M. HEAVY BREAKFAST +500
04. 1:00 P.M. - 2:00 P.M. MILL +400
05. NOON/AFTERNOON DON’T SLEEP+ MEDITATION[30MINUTES] -100
06. 4:30 P.M. - 6:00 P.M. PLAYING/WALKING/RUNNING/EXERCISE -250
07. 6:15 P.M. - 6:30 P.M. SMALL SNACKS +100
08. BEFORE 9:00 P.M. COMPLETE DINNER +300
09. 11:00 P.M. - 6:00 A.M. PROPER SLEEP 00
10. DAILY TOTAL INTAKE 1500 CALORIES **10DAYS/1KG** TOTAL=950
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9. BEST OF LUCK…
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