First with the health being a little off, and then with all the travel, my fitness routine has been suffering miserably. I am in dire need for some hard-core motivation. And I thought, if I am looking for a source of motivation I might as well share it with y'all! I have this Nike Ad saved for months and now I plan to put it to some good use. If y'all have any inspiration or motivation tricks up your sleeve, do share it with me.
It has been exactly two months since I launched my YouTube channel. And nine videos later, I am starting to get comfortable. I have to admit that videos are way more fun and exciting than writing posts (sometimes) although they are supremely time consuming.
Nonetheless, I am back with the second Reader's Question, which was suggested by a long time blogging-buddy Sonu. She asked to do a post on "How To Start A Fitness Journey". My approach may seems too simplistic but in my experience the simple and straight forward I keep my fitness approach the more chances I have to succeeding at my challenges. I hope y'all find this video helpful, or in the least entertaining.
Hey y'all! This post is especially for everyone in the DMV Area. I am an ambassador for the Fit Foodie Weekend sponsored by Cooking Light magazine and Health magazine in Fairfax, Virginia! Get all the details about the weekend here or if you're ready to join for the 5K buy your tickets here with the code TANVII to receive a whooping 50% off!
The TOP FIVE Reasons You Can't Miss the Fit Foodie 5K Weekend:
Taste bud-tempting, mouth-watering and simply DELICIOUS! Foodies unite and experience ENDLESS culinary creations. Remember, you've spent all weekend burning the calories, so they don't count anyway!
A SWAG-tastic Goodtime!
Take home a swag bag overflowing with freebies! Love food and fitness? Be prepared for tons of exciting takeaways from some of the nation's top food and fitness brands!
Learn from the experts!
Enjoy culinary demonstrations from renowned experts! Cooking Light Executive Chef Anna Bullett and local culinary stars will walk you through interactive step-by-step cooking lessons ending with scrumptious tastings!
Will Run for WINE!
Cross the most delicious finish line ever and then say "cheers" with a glass of vino at the Fit Foodie Finisher's Village celebration! If for nothing else, will you run for wine?
Celebrate a weekend of food, drinks and fitness with MORE food, drinks and fitness! Take part in a calorie-crushing Yoga and Pure Barre combination class before brunching in true Fit Foodie fashion!
REGISTER HERE & use the code - TANVII - to receive 50% off your ticket.
- Mosaic District, Fairfax VA
- June 19 - 21, 2015
- VIP Cocktail Party
- Fit Foodie 5k with Cooking Demos, Food and Fun at Finisher's Village
- Yoga & Pure Barre presented by Fabletics
When I reach a slump in my workout routine, I seek motivation on YouTube. And this time I found GOD! Quite literally. I mean, come on. There is one thing to be fit, there is quite another to be THIS good-looking (... and SO fricking hot)! While I know I will never have that lean body, 'coz I cannot stop eating my chocolates and bread ... but I can still continue to hope and at least stay active.
P.S. I have been YouTube obsessed for the past couple of months. I mean I always watched videos on YouTube, but now I am on it non-stop! Super productive time spent!
For the last couple of months I have been working out without a gym. Yup! that's right. No gym. But thanks to Dr. Fab I have a home-gym now. And since there is limited space for machines and equipment I have been incorporating a lot of exercises that are effective and don’t require any equipment at all.
Below are 10 easy exercises that you can do without entering a gym and at home. No equipment required. You can click on the highlighted exercises to see the correct form of doing the exercise.
- Walking – Now that the spring is here, it is the perfect time to get outdoorsy and soak in the fresh air. You can go out or walk at home, whichever one is feasible in your daily routine. Going up and down the stairs is one of my go-to-exercise. I find errands to run within my house just to keep moving.
- Jumping Jacks – These are easy and fun. They are a great form of cardio, and a good way to warm up before strenuous exercising.
- Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You can start with your knees down. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
- Lunges – These are great for building up strength and muscles in your legs. Just make sure your legs are always at 90 degree angle when bend.
- Sit Ups – This is my favorite exercise for building and strengthening abdominal muscles. When you’re just getting started, just try and maintain a steady movement and bringing your body 90 degree above the ground. Eventually you can try touching your feet every time you come up. .
- High Knees – Another great form of cardio and warm up. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
- Squats – This is an effective exercise for your legs and buttocks. You can start by sitting and standing up again from a regular chair, while just barely brushing your buttocks to the edge of the chair. As you build strength increase the repetitions.
- Mountclimbers – Mountain climbers is a plyometric exercise which strengthen multiple muscle groups as well as the cardiovascular system. To this exercise, you must activate the core abdominal muscles in addition to those in both the lower and upper body.
- Dancing – Dancing is a wonderful form of exercise, which is great for your legs, abdomen, and heart. It is also a mood enhancing exercise.
- Burpee – Now most people hate this exercise because it is hard. But it is also super effective when done right. It is a total body exercise in just one movement. Get 20 in a day and you are going to see a difference in your strength and endurance. See my variation with weights here.
So no more excuses. Time to get moving. Summer is almost here and who doesn't head to the beach. Right? Now you don’t need to pay for the gym, or buy expensive equipment in order to give your body an effective workout. Use what you have: your own body!
Last time we had tackled the excuses, today we tackle the misconceptions or misinformation. I have time and again received questions here, from my readers, about how their efforts do not translate into weight loss. Below the the ten reasons I can think of why that might be happening:
1. All cardio, no strength
Women often spend, 80% of their workout time on a cardio machine (treadmill, elliptical, etc.) and give a meagre 20% to weight/strength training. Switch that and you will see quick result. Weights do not make you bulky or muscular. Instead not only does it prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate.
2. No accountability
You overestimate your calorie burn and/or your calorie in take. You assume that because you are opting for healthier food options and working-out it is a reason enough to over indulge. Write things down or even better download an app (my favorite: myfitnesspal) and feed your daily activity and food and track your progress daily.
3. No Food Planning
To keep a lid on how much you eat, plan each day's food consumption. Know when you'll eat, and how much. Don't snack not on cookies and candy, instead on high in protein, natural foods such as nuts, raisins, quinoa - because they help keep you feeling full for a long time.
4. Same old routine
You do not switch your workouts and rely on the same routine day-in-day-out. Newsflash: Your body has got accustomed to your workout and is not challenging it enough to make a difference. It is good to mix things up and try and do different activity everyday. Or at least every week. Aerobics, dance, yoga, spinning, body pump, etc. to your workout routine to maximize your results.
5. Lack of sleep
Research shows that people who stay up late tend to eat more high-fat and high-calories foods than those who tuck in earlier. Seven hours of sleep is necessary for anyone. Learn why, here.
If you don't workout regularly, you do not see results. Consistency is the key! There is no way around hard work. Every body works differently. Personally, I see results 2-3 weeks later. For example, if I am regular with my workout and clean eating throughout this week, I will see result three weeks later, aka first week of April. And if I fall of the bandwagon before that I will never see results. You do the maths.
7. Excessive Snacking
Bad news: exercise makes you want to eat more—but of course, you shouldn't! Most of us grossly overestimate the number of calories we burn during out workout. The good news: high-intensity workouts help contain your appetite. Hence, pick up the pace and decrease food cravings. #2 & #3 will also come in handy to solve this problem!
8. Sedentary Lifestyle
Just working out might not be enough, if your remaining of the day is stationary or is spent on a chair. Try and take a walking break. Experts recommend setting a timer on the computer to remind you to move every hour. Take the stairs instead of the elevator, park far away from the mall, etc. etc.
9. Poor Digestion
You are not what you eat; you are what you digest and absorb! Our gut health will determine our overall wellbeing. The bacteria that lies in our gut helps us to fight disease, process our food, make nutrients and make hormones etc. Also, if you're feeling low, tired, and moody and your diet contains alcohol, coffee and sugar, you need to give your body a break. When your liver is sluggish, it struggles to process substances/toxins/hormones efficiently and this leads to toxic build up and this will inevitably cause weight gain.
10. Don't Drink Water
Last but not the least, we've all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you're less likely to overeat. But that's not all: When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.
Top - GapFit // Leggings - Get Off Yours // Socks - Chrissy Socks // Shoes - Puma
Powered by Chrissy Socks
Made in U.S.A. Chrissy's has hundreds of funky, crazy, sporty and fashionable socks. If you are going to wear socks, why not wear ones that are stylish, fun or sexy. They also do custom socks where you can add your own design or logo.
Thank you for supporting the brands that support this blog.
Last month I did a 3 Day Reboot Not-As-Easy (Juice Cleanse) from JRINK Juicery. After the non-stop summer travel I was feeling sluggish and wanted to (literally) "reboot" my system. This wasn't my first juice cleanse. I have been doing them once (and sometimes twice) a year, for past several years. The concept of periodic fasting aka cleanse has roots in ancient Indian Ayurvedic medicine. Light fasting is part of every week in Hindu tradition, depending on where in India you come from.
Among the life long benefits (of a longer lifespan) I have always felt rejuvenated and recharged after the cleanse. However, people with strenuous physical jobs or other health problems should NOT do the cleanse without consulting their doctors.
What to expect while on a juice cleanse:
- First day is hard. You are sending your body into a shock mode
- Constant urge to give up and binge eat
- Feeling full and satisfied at the end of the day
What a juice cleanse will do for you:
- Reboot your metabolism
- Help you break away from unhealthy eating habits
- Lead a passage to starting a new healthy eating routine
What a juice cleanse will NOT do for you:
- You will NOT lose weight
- It will NOT magically solve all your dietary/gastrointestinal issues
- It can NOT be a lifestyle choice
Having moved to DMV area, I decided to go with a local juicery - JRINK for my cleanse. I got it home delivered on the first day of the cleanse and the delivery was prompt and started my cleanse from 9:00am onwards. I couldn't have been happier with their service and product. If you are in the DMV area you must check JRINK out.How about you? Have you done a Juice cleanse?
What has your experience been like?
I often get questioned about my shopping habits. And my answer remains the same that over the years it has reasonable reduced to 3-4 shopping trips in a year. Yes, you read that right. As I continue to add investment pieces to my closet, my need to shop the trends has diminished.
However, one area of my closet which I am regularly updating is workout-clothing. Since I use them throughout the year and not to mention sweat in them (profusely), the wear-and-tear is higher than my social/formal wear. And now with summers officially over I am looking for some new workout bottoms. I have already packed my shorts away till next summer. With increased outdoor activity I feel better leggings, as I am prone to mosquito bites.
This was my recent purchase and I am eagerly looking forward to slowly add the others to my wardrobe. Next might be this.
If you were to ask me what has been the best part about the move to the North-east, I would, in a heartbeat, say, "The nature!" I simply cannot get enough of it!
We (Dr. Fab & I) have been out every weekend possible, soaking in all the beauty and greenery while we can. Hiking, running, kayaking have been our few go-to-activities.
If you are struggling to find motivation to workout, I suggest you go and explore the nature. As long as you are moving, you are doing the bare minimum workout you can, without having to drag yourself to a gym.
Disclaimer: These pictures have been taken via iPhone and HAVE NOT been edited AT ALL!
Let me know your favorite summer activity!
One of the frequent request I receive is to do posts on fitness and weight loss. My standard response is to direct them to my fitness page. After reading every single post there, if the person still hasn't found the answer then I am afraid I don't have the answer.
In last 8 years I have learnt that people want to be fit but they do not want to work for it. Here's the reality check people: Just wanting is not enough. If you are over-weight and you are not willing to do anything about it then there is nothing anyone can do or day to change that. However, the first step is very simple, and doesn't even require a gym - WATCH WHAT YOU EAT! Yup, it is as simple as that.
Below is a list of frequent excuses I get for why people cannot workout. I thought I would answer them once and for all:
1. I don't have time - Stop reading blogs and go workout (I kid!). You have to make time. Wake up an hour early. Reduce your time on the Internet. Squeeze in a workout in your lunch break. Workout every time there is a commercial break while watching television. Where there is a will there is a way.
2. I can't stay hungry - You don't have to. BUT you do have to start eating smaller portions every two hours and count calories for a year or two till you don't learn about your food.
3. I can't live without junk food - I cannot help you there. You have to make a choice. If you can't live without the junk food then make peace with living in a junk-body.
4. I can't wake up early - Then sleep late? Workout after work. Or on your lunch break.
5. I am tired - That's because you don't workout. If you did, you would have more energy, positive thoughts and in turn better body.
6. I don't like gyms - Do you like parks? Mountains? Lakes? Anything? Find a place you like an incorporate that activity as your workout. Running, Skiing, Tennis, Badminton, Dancing ...? There must be something. And if you don't know what you like yet, then try them all and I am sure one would click.
7. I love food a lot, in general - Great. Who doesn't? But you don't have to eat it all in one meal, do you? Why not give #2 a shot and see what it does to your waist line, shall we?
8. I am too old - Seriously, you are not. Meet Fauja Singh and Ernestine Shepherd. If you still think you are old then shame on you!
9. I hate working out alone - Join a group class, a running group, ask a friend to join you ... there are a lot of options.
10. It is boring - That is because you haven't explored all your options. Find something you enjoy. Refer to #7.
11. I have kids - Even more of a good reason to start working out. You want to set a good example for them, don't you? Better yet, workout as a family. You'll thank me later!
12. It hurts my body - If you have never worked out then yes, it would hurt for the first few days. But if you can go past that you would get addicted to that "good" pain. Make sure you stretch before and after your workout to avoid it though.
13. I am too fat - The good part of that statement is that at least you are not in denial. So Rome wasn't built in one day ... it would be a long journey but it would worth it. Don't do it to be thin, do it for a better quality of life.
14. Exercise make me more hungry - Yes! That happens. The best solution to that is have a protein shake right after your workout and have a lot of healthy snacks (apple, peanut butter, fist full of nuts, avocado toast, cup of blueberries, etc.) handy. Munch on them every 2 hours even if you are NOT hungry.
15. I don't know where to start - That's fine. Start with walking for 30 mins. If you have resources hire a personal trainer. If you join a gym, chances are they have a free-orientation-session. Best of all, there is GOOGLE!
16. I am already skinny (thin) - You can be thin without working out, but you cannot be fit without putting in the sweat for it. We'll talk post-40 and see how you feel about your body then.
17. I don't have money for gym or personal trainer - Thank God for Public Parks and Internet. There are a ton of equipment free workouts you can find online. If you are a beginner then start with walking / jogging / skipping. Then move of to do squats, planks, push-ups. None of this requires a gym or any equipment. Not to forget Yoga. You can do it anywhere and anytime.
18. I never see any results - There can be several reasons: You give up too soon? You negate the workout with the calories you put in? You are not consistent with your workout? It is not going to happen over night. On average it takes twice the amount of time to lose weight than it did to put it on. You do the maths.
19. I cannot find motivation - That is hard. You have to dig deep within. You have to want it bad enough. There is no magic pill for motivation. Find what frustrates you the most about your body and focus on how you can change it. If nothing helps, then you are a lost cause. I am sorry, but no one can help someone who doesn't want to help him/herself.
I am always finding easy ways to stay fit and stay full. Gone are the days when I could starve myself thin. Now if I do not eat every 2 hours, I turn into a monster. I really do. Below are some easy and useful tips. They don't work as magic, mind you. You have to prepare yourself mentally and then make it your habit.
- Chew your food: Yes, which means eating not swallowing your food. The more you chew, the more satisfied you would be by the end of your meal. It also helps in digestion and absorption of nutrients.
- Serve smaller portions. Eat often but lesser portions. You can eat every 2 hours, but at least you won't be stuffing your face with more food than your require. Using a tea spoon instead of a table spoon helps too. To give yourself a kick start, here are 10 Natural Appetite Suppressants.
- Eat Fruits and Veggies. All my meals are pre-planned. Breakfast is high in protein and healthy fats while lunch and dinner is mostly 2/3 rd veggies + 1/3rd carbs. Snacks are either fist full of nuts, an apple or cracker and hummus.
- Fill your kitchen with healthy snacks. I don't keep any chips/soda/chocolates at home to avoid temptation. We do share a slice of cake or have a scoop of ice cream on our cheat day.
- Learn to say No! - To yourself and to to others too. Once you are full, you are full - No matter what! Over eating is not only bad for your waist line, it is bad for your over all health.
P.S. I am working on getting my lean body back. Also, getting ready for the summer. Currently on Day 7 of my Squat Challenge. So far so good. Feel free to join.
P.P.S. If you have a question or an idea for a Fitness post, please feel free to leave it in the comments below or via this form.
Everyone has a favorite body part to workout. For men it is mostly upper body and for women it is the lower body (it is, at least for me). I love working-out my legs and bum. On the days when I don't do legs I feel I haven't worked out at all. I am always up for a legs workout that I haven't tired. However, below is a basic-workout-routine. Nothing too hard or too fancy. If you are consistent with it, you would definitely see your butt change!
Below are five ways to challenge your body without weights:
Take the simple exercises like push ups, crunches, lunges, etc. and do as many reps as you can. This would build your endurance and help you perfect every move to its basic. This will help you later when you do add weight to your workout and it is great it you are simply trying to maintain your muscle mass.
Flex & Hold
Right after a set of an exercise flex that muscle as hard as you can and hold it for 10 seconds. This gives more definition to your muscle. You could also reverse the order, flex for 10 seconds right before doing the set.
Zero Rest Time
Trying going non-stop until muscle failure without counting reps. This technique is intense but helps you grow in your fitness style.
Make Your Own Weights
Add books, large water bottle or a heavy box lying around. Be creative and add resistance to your movement. Keep your body guessing and your mind entertained.
One Limb At A Time
Make every exercise challenging; just try doing it on one limb. One-legged squats, one-leg balance bicep curls, one-arm push-ups, etc. The balancing will help your build the core muscles along with the muscle you are working on.
P.S. NEW ANTHEM!
This is my 1000th post. Yup!
That's quite a number considering I never thought I would continue blogging for THIS long ... and since we started this journey with a fitness post (2009), I thought I would be kind-of symbolic to make the 1000th post about fitness too.
You already know how I got here, and how I continue to stay here. So, today I will tell you what happens in between.
- I go through self doubt
- I stress about my weight
- I have body image issues
- I struggle to make healthy food choices
- And sometimes, I simply give up!
Yup, even after all these years it hasn't gotten one-bit-easy. And after digging deep I have made peace with the fact that it NEVER will. Sometimes life comes in the way, sometimes work and other time I am just plain lazy or tried. I had to accept that unless I become a multi-millionaire who has a personal 'health' chef and a trainer on her payroll, I will continue to struggle with making the right choices.
The pressure of making these choices often gets the best of me. It is not easy. I like chocolate ... I like pizza ... I like food, DAMMIT! And with the whole world going gluten-free and paleo I often feel I am not doing enough. I should be doing more.
I manage to take out about 45 minutes everyday to workout. To do that I have to wake up at 5:00am. Make it to the gym by 5:30am and be back by 6:30am so that I can leave for work by 7:15am. Usually the workout goes something like this - 15 mins cardio, 15 mins strength, and 5-10 mins abs. And even then I am not content because I am not doing Pilates and yoga and swimming and all the other activities that I want to do. Also, because I never think I am doing enough. I should be doing more.
I prepare most of my meals. Once in a while I do get salads for lunch from Whole Foods (Health Grocery Store). I eat minimum of three fruits and almonds, walnuts and cranberries daily. I have Greek yogurt as dessert on weekdays. I also try and consume all my meals before 7pm. I follow this successfully 9/10 times. And yet I think it is not good enough. I should be doing more.
While I know this feeling of "needing to do more" will never go away because that is who I am, I have learnt to direct it in the right direction. It helps me to push myself and never give up. It helps me to stay motivated. "Not doing enough" doesn't have to translate into disappointment, it can also be translated into "not giving up".
When I started working out (2005) my life was at a different stage. When I started this blog (2009) it was a different stage. And today (2013) it is at a different stage. With every stage the challenges change. And as long as I keep doing "my best" and continue to focus on getting better, I think I am doing enough.
We are totally in the "challenge" zone. By 'We' I mean 'I', of course! I created this challenge for myself, after weighing in my stamina and strength. As always, the first 2 weeks were a cake walk. It really got challenging once we crossed the 200 mark. I can promise you last week was B.R.U.T.A.L! However, I do believe I rather have a tad-bit-rounder and firmer butt now. My quads feel like that of a female-gladiator. It feels pretty good.
Who is it for? - People who have been working out regularly and need a little extra push!
Is it challenging? - I would rate it 3.5/5 (I am pretty sure I could push myself a little further)
Incorporate this with with your daily workouts, to get that J.Lo butt (;
If you are too lazy to workout, then you do not want it bad enough." And I want it really badly. I like how I feel after I work out. I like being strong. I like being able to do everything on my own. I do not want to be ill, or dependent, or weak (You can read remaining of the list here.) And strength does not come from physical capacity. It comes from an indomitable will. Will-power is like a muscle, the more you train it, the stronger it gets.
Question: Can you suggest some exercises?
I cannot suggest anyone anything, because I am not an expert. I do not want to give you any wrong information or cause you an injury. However, I have time and again shared my workouts on the blog. You can find them all here. What I can say is that start with small goals. Start with something you enjoy (walking, dancing, sports) and then when you reach a point when you feel you are ready to challenge yourself try doing workouts which are out of your comfort zone. Always consult a trainer/doctor if you have any other physical/health issues.
If you have a fitness related question, you can ask it via the form here. Do take a moment and read the below posts to make sure I haven't already answered it. Have a good weekend!
I will give you the run down of my emotions as per the weeks. Cool?
I started the challenge on May 29th. I know right? Whatever happened to the OCD of needing to start every thing on the 1st of the month or at least on a Monday. With this I broke my
Longest duration: 4 minutes 43 seconds
Shortest duration: 3 minutes 38 seconds
A set of 40 wasn't enough to break me. I didn't feel the challenge yet, except the fact that I was trying to beat my own time and that I couldn't take a break in between AT ALL. It was slowly kicking my butt and I was loving it. Not to forget by now I had also started the 30 Day Ab Challenge which I would do right after this circuit.
Longest duration: 8 minutes 26 seconds
Shortest duration: 7 minutes 12 seconds
Now we are talking! It finally started getting challlenging. Push ups were the most difficult for me. The first two weeks I could manage doing the normal push ups but with 60 repetitions I had to convert my form to 'girly' push-ups as no way could I complete 60 without taking a break. Starting this week, I did this circuit in the morning and my regular workout and Ab challenge in the evening.
Longest duration: 14 minutes 16 seconds
Shortest duration: 10 minutes 17 seconds
Week 4: M***** F**K*** SH** - It got brutal. I had to dig deep and-then-some to find the motivation to keep going. It truly took every ounce of my dedication and will power to complete this circuit. But in the end it felt good. So So Good!
Longest duration: 21 minutes 18 seconds
Shortest duration: 16 minutes 56 seconds
Week 5: This is what hell must feel like. A) I didn't sign up for this SH** B) I didn't know I had this much strength ... to go through it not once, not twice but for five whole times. The first day I did it, I literally wept. Not just over whelmed-and-felt-like-crying but REAL tears rolling down my eyes. I am not kidding. If I had to dig-deep the previous week, I probably had to dig within, all the way till my toes in this week. The second day was not as harsh, probably because I was prepared but then I almost cried on the third day again.
Longest duration: 23 minutes 25 seconds
Shortest duration: 20 minutes 55 seconds
When I told a few people about this challenge they said, if it was them they would have given up long time ago. No one was watching, so why bother anyways? Oh! well ... Fair Enough! That’s not me though. I don’t care if anyone else is watching or not. I am watching myself.
I would rate it:
Challenging – 5/5
Effectiveness – 5/5
It was hard but I am glad I did it.
Usually I schedule all fitness posts for Friday, but after the number of requests I received for this challenge update I thought waiting till Friday might be a bit too long. Plus I have another fitness post already scheduled for the coming Friday!
I heard about this challenge by Eboni on Twitter and jumped on the opportunity right away. I was already doing one other challenge (more about it on Friday) and since right now I am in super-fitness-motivation-mode I decided to take up two challenges simultaneously. I know I am crazy!
But today I am only going to talk about the Abs Challenge. I started the challenge on 1st June (because I have OCDs) and finished it yesterday. As you can see, the first week is a cakewalk. Personally I would say it only started getting challenging from Day 15. However, this workout is completely doable and can be done along with your regular fitness routine.
I would rate it:
Challenging – 3/5
Effectiveness – 4/5
A few suggestions I can make:
- Drink AT LEAST 2 liters of water every day
- Limit your in take of processed foods and aerated drinks
- Avoid refined sugar
- Eat smaller portions, about the size of your palm
P.S. I moved around the ‘Rest Days’ according to my lifestyle and work schedule. I do not think it affected the over all result.