1st week

Take one look on your food habits. Do you eat three times a day at the same time everyday or you are in the habit of eating one or the other thing every time. Decide one particular time of breakfast, lunch or dinner. Reduce oily food, sweet food comprising of cholesterol, cake and pudding. Sauces comprising of cream, sweet drinks and salts. Instead of this increase the intake of green vegetables, fresh and dry fruits. Avoid drinks and drink fruit juices.

Tip of the week

Take your weight this week and take your another weight when the program is complete.

2nd week

Drink sufficient water. Water excretes the intoxicants from the body and makes the urinal process healthy. It is necessary to drink sufficient water during exercise, before exercise and after exercise, it protects the deficiency of water. Keep a bottle of water in the house, office and car.

Tip of the week
Consider one person as your competitor during exercise. It will motivate you.

3rd week

Bread, pasta, rice they have less cholesterol, but these products have energy. You need energy to make your body work properly which is received by the body through these products. Include few products from these in your daily diet. Eat toast in breakfast, pasta in lunch and rice, pulses and salad in dinner.

Tip of the week

Understand your body language. If you find difficulty in doing exercise than stop doing it immediately. If any of your body part is hurt, than wait for few days for it to heel than do the exercise. Don't do exercise during the time you have hurt yourself.

4th week

Eat fresh fruits, vegetables, vitamins, minerals and food comprising fiber in your daily diet. Boil them to make them nutritious.



Tip of the week

Sufficient rest is necessary for this week. It will remove the tiredness you had from exercise. If you feel uncomfortable than don't do exercise at all.

Weekly program of exercise
*30 minutes walk
*20 minutes swimming
*20 minutes cycling
20 minutes brisk walking

Do these exercise twice or thrice in a week.

5th week

Take one glass of orange, grapes or apple juice in breakfast. Take five pieces of fruits everyday.

Tip of the week

Make yourself feel light and happy like a bird.

6th week

Eat protein rich food and food comprising carbohydrates.

Tip of the week

Don't do hard exercise. Remember you cannot feel equally powerful everyday. It is normal to have low or high energy level everyday.

7th week

It is necessary to eat fats in limited quantity. Fats gives us energy. Don't eat meat. Instead of this eat olive oil, vegetable oil etc.



Keep your exercise regular.