HRR Healthy Life Style PPT by Mr Suresh Reddy

1. Gods greatest
gift to you is
your BODY.

2. 2010
2011
2013
The
Transformation

3. The Inspiration:
Dr. Ravi Jandhyala

4. My Recipe for Weight
Loss
• 1 mentor
• Exercise (ideally daily)
• 3 small katoris
• Fresh food
• 1 weighing scale
• 1 weekly goal
• A shift in attitude to food

5. 1 mentor
• Choose a mentor, one who is
knowledgeable about food,
exercise and has gone through
the weight loss process.
• He keeps you on track.
• Only when you are reporting to
someone, you are accountable
• There are too many myths about
eating

6. Exercise (ideally
daily)
• 1 hr = 250 - 350 cal
• Increases metabolic rate of
body.
• Craving for food reduces.
• Balance between cardio,
weights, core strengthening
and yoga.
• Exercise is not just about
weight loss. Its about getting
stronger and healthier.

7. • QUANTITY CONTROL. Be aware of
3 small katoris
the quantities of food you
eat.
• Smaller the plate, lesser you
eat.
• Eat slower, you will feel
fuller.
• Make sure your plate is
colourful, this ensures a
balanced diet with all the
nutrients.
• Rotate the vegetables you eat

8. Fresh food
• Stick to fresh vegetables, fruits,
nuts and whole grain.
• Carry some fruits and nuts to work.
• Eat foods that are low on the
glycemic index. High GI foods spike
blood sugar levels which stimulates
hunger.
• Eat beans,lentils and fibre-rich
foods.
• Eat lean meats : fish, chicken and
eggs.

9. Breakfast
Oats with nuts Sautéed Vegetables
Papaya

10. Between meals
• Before lunch : an
apple and an
orange
• Tea time : Salad
and green tea.

11. Lunch
• 1 Dhal
• Two vegetable
poriyals
• Curd and broken
wheat

12. Dinner
• 1 Dhal
• 1 Sabhji
• Fruit

13. 1 weighing scale
• Weight loss is a numbers game.
• You require approximately 20cal per
kg of body weight to sustain.
• Eat more and it becomes fat, eat
less and it melts fat.
• Know the calories of everything you
eat.
• The conversation should be between
you and the weighing scale. It
never lies.

14. 1 weekly goal
• Set a target for each week
(around 0.5 lbs)
• Try to stay ahead.
• Maintain a chart.
• Weigh yourself everyday.
• Also fix a monthly goal so you
can make up for it if weekly
goals aren’t achieved

15. A shift in Attitude
to Food
• Eat for Energy vs Eat for
Taste
• Eat foods that increase
efficiency
• Stay motivated.
• Moderation is key.
• Rassichu russichu saapidanam.

16. • Be a
Tips
calorie miser.
• Enroll in some outdoor
activity like a sport,
swimming, trekking, etc.
• Smaller your dinner, better
your sleep.
• Feeling hungry between meals?
Drink water or green tea.
• Apple vs Apple pie. Eat whole
fruits - natural sugars and
fibre.

17. • WHILE TRAVELING : Have 30gm
packets of nuts, muesli or
dried fruits in your bag.
• AT A BUFFET : Eat a salad, a
dhal, a vegetable
curry/poriyal and cut fruit
for dessert. For non
vegetarians, choose grilled
fish or chicken.

18. Avoid
• Processed packaged foods.
• Cakes and cookies - CALORIE
BOMBS.
• WHITES - Salt, Sugar, Maida,
White rice.
• During meetings, ditch the
biscuits and pick up a fruit
or some unsalted nuts

19. The Benefits
• You’ll start enjoying your
body so much.
• Your body is God’s greatest
gift to you.
• The more you invest in it, the
more you’ll realize its value
and how it responds to your
inputs.

20. My Benefits

21. Thank you