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The 7 am-11 pm plan to lose weight

By Dhruv Gupta
Last updated on: February 05, 2015 19:43 IST
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Here is what you can do every hour to stay healthy and lose weight

Losing weight isn't about doing one good thing like walking in the morning or eating cereals for breakfast -- it's made up of a hundred healthy choices that you make all day long, every day.

Photograph: Jannino :p/Creative Commons

Let this statement not intimidate you; instead take it up as a challenge.

The idea is to repeat making healthy choices so often that it becomes a habit.

To help you get more control of your health and make it a habit here is what you can do every hour to stay healthy and lose weight.

7 am: Wake up and start the day with a tall glass of water at room temperature. It is the best way to help flush toxins from your body and instantly boost your metabolism. You can then follow it up with your daily tea/coffee ritual.

If you can, substitute it with a cup of green tea, for better health benefits.

Follow this up with eating 8 pre-soaked almonds with the skin on.

Morning time is the best time to workout before other time pressures come in the way. This can be a quick 10-minute workout too!

Here are 4 exercises that you can do without any equipment while getting ready or just before hitting the shower.

  • Jumping Jack: 40 reps 2 sets
  • Wall Push Up: 25 reps 2 sets
  • Walking Lunges: 20 reps each side 2 sets
  • Mountain Climber: 20 reps each side 2 sets

8 am: Eat a filling breakfast that is more than just cornflakes. Adding enough fibre and protein to your breakfast helps you stay fuller longer. Eat at least a portion of fruit with your breakfast.

9 am: If you are heading to office, remember to pack your lunch that includes salad and a quick snack. Planning your food helps you eat healthier calories and prevents binge eating. Here are some healthy lunch options for you:

10 am: Before you get busy going through your agenda for today drink a glass of water.

11 am: If you spend too much time in front of a computer take a five minute break. Walk around or simple do some basic stretching exercises sitting on the chair, this will help with your blood circulation.

12 noon: Treat yourself to a quick green tea break. If you are feeling a little munchy, grab a fruit or a few nuts. It will help you re-energise. Always keep a small stash of healthy snacks handy to prevent binging on unhealthy foods.

1 pm: Break for lunch. A healthy lunch includes low-fat protein, fibre, fresh veggies, whole grains, and fruit for dessert. Don't add any sweetened beverages or tea/coffee to your meal. You can start your meal with a glass of water and follow it up with a salad before you head to the main course.

2 pm: Go for a 15 minute post meal walk. Researchers have found that going for a short walk of 10-15 minutes post meals not only benefits the digestion process but also helps in maintaining healthy blood sugar levels.

3 pm: Time for a water break.

4 pm: Take a stroll, re-arrange your table. Have a small snack to keep energy levels going.

5 pm: Sip some green tea. Green tea has been shown to suppress your appetite and increase your metabolism.

6 pm: Drink a glass of water before heading out. This will prevent you from reaching home ravenous. Try walking home or taking stairs to burn extra calories. Physical activity not only helps you stay fit but also helps relieve stress, which can trigger overeating.

7 pm: Eat a small snack like a fruit. This acts like an appetiser before your meal, enough to keep you full so that you can have a good dinner with everyone and not ruin your appetite for dinner.

8 pm: Start getting ready to eat dinner. Make sure you start your meal with a salad to pack in the fibre and antioxidants.

9 pm: Go for a walk and spend time with friends and family. You have been spending majority of the day sitting, don't waste more time sitting in front of the TV.

10 pm: Think about the day that has gone by and plan your day ahead. Planning what exercise you will do and the foods that you will eat the next will help stick to your goal for longer.

11 pm: Hit the sack. Getting enough sleep is proven to help with weight loss. Wake up and repeat.

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Dhruv Gupta
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