“I used to run for days, eat boiled food, and then chuck the routine. No wonder I never lost any weight. Now, for the first time, I’m sticking to a plan. And I have already lost 2.5 kgs!”, shares Deepali Sinha, 43, a computer engineer from Indirapuram. “My muffin top is still a problem. I have bought a dress for a party next month . What do I do?,” she asks.
Expert’s advice: Dear Dipali, continue eating healthy and make sure to do intense workout daily for 30 minutes to help melt the muffin top. Keep yourself hydrated through the day. Drink atleast 8-10 glasses of water and get 7-8 hours of sleep everyday.
Prachi Agarwal, fitness expert
Workout of the day
Tone up your thighs
This exercise helps tone up your lower back while it also conditions your hips and thighs at the same time
1: Lie down on the side of the body with both legs bent. Inhale and move the upper knee up and down. Repeat ten times. Now place the both knees on top of another and squeeze them together. Inhale and lift your upper foot up and down. Repeat 10 times.
2: Last exercise in this cycle is to place the upper knee in front of the lower knee and gently tap the floor. Then lift the upper leg and bring it back into the starting position. Repeat ten times. Make sure to keep your hips aligned (one on top of another). Do not arch your back and keep your stomach pulled in. By Vesna Jacob, fitness expert and healer
Yogasana of the day
Get rid of your double chin
This simple yoga pose, if practiced regularly, will help you get rid of double chin, fine lines and sagging skin around the neck area. You will have a sharper jawline and a well toned neck.
Move your lower jaw and lower lip over the upper ones, and try and cover your upper lip as much as you can with your lower lip.
You would feel a strain on your double chin area. Stay for 10 seconds. Repeat.
Alternatively, you can try doing the scooping action with your lower jaw, as if you are trying to scoop something out of the air.
By Juhi Garg, yoga expert
Diet for today
Breakfast: 1 medium bowl dalia made with beans or ghiya along with a cup of tea or coffee without sugar
Mid morning: A pear along with 5 to 6 almonds
Lunch: A moong dal cheela with a medium bowl of
veggies, like baingan ka bharta
Evening: 1 glass of lemon water along with 1/2 katori roasted murmura
Dinner: 1 medium bowl boiled lobia chat made with boiled lobia, cucumber, tomato and lemon along with a bowl of subzi made with capsicum, tomato and onion
Post dinner: 1 bowl papaya
Recipe of Baigan ka Bharta
Roast baigan over open flame until the skin scorches and starts peeling off and starts to shrink. Let it cool. Remove skin and mash the pulp completely. Heat 1/2tsp mustard oil in a pan, add a pinch of cumin seeds and cook for a minute. Add a chopped onion, tomato, 1tsp chopped ginger, garlic and green chillies and saute for a minute. Now add mashed baingan with a pinch of salt. Fry over medium heat till done. Garnish with chopped coriander and savour with cheela or roti.
Breakfast: 1 paneer sandwich (with multigrain bread, filled with cabbage and paneer made from skimmed milk) along with a bowl of fresh fruits like anar and apple
Mid Morning: 1 pear
Lunch: 2 tortilla chicken wraps made with sauted chicken and a bowl of tossed green salad
Evening: 1 cup of black tea
Dinner: 1 bowl steamed vegetable with lemon grass and bowl basil soup along with an oat bread toast
Post Dinner: 1 cup green tea
Recipe of Paneer Sandwich
For stuffing mix together 1/4 cabbage chopped, grate 1/2 carrot, 1/2 cup paneer made with skimmed milk, 1tbsp chopped capsicum (optional), a finely chopped green chilli with a pinch of salt to taste. Spread 1 portion of the stuffing evenly over a bread slice, and cover it with another bread slice to make a sandwich. Grill in a pre-heated sandwich griller for 4 to 5 minutes or till it turns crispy and brown from both the sides.Cut the sandwich into 2 equal pieces diagonally and enjoy it hot!
Keep In Mind
Begin the day with a glass of hot water with a few drops of lemon juice
Avoid sugar or sugary fruits, including grapes, mango, banana, cheeku etc n Say no to pickles, papad and oily condiments.
No curd at night
Meal timings: Breakfast: 9-10am; Mid morning: 11.30am-12pm; Lunch: 1.30-2pm; Evening: 4.30-5pm; Dinner: 7.30-8pm; After dinner: 9.30pm
By Shikha Sharma, diet and wellness expert
Fact vs fiction
All alcohol is harmful: False
Fact: Not really. Moderate alcohol consumption will not harm you, especially if you pick up the right spirits, say doctors. One can safely go for beer as it contains very little alcohol. But again, you have to practise moderation. You can’t also team it up with fried, high calorie food, that people tend to have along with beer. You can also have red wine, which contains antioxidants, and is therefore considered good for health. “Red wine helps dilate the blood vessels, so 30ml daily is recommended for heart patient,” says nutritionist, Neelanjana Singh