mr suresh reddy hrr healthy life style- god's greatest gift
DESCRIPTION
HRR Healthy Life Style PPT by Mr Suresh ReddyTRANSCRIPT
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Gods greatest gift to you is your BODY.
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The Transformation
2010 2011 2013
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The Inspiration:Dr. Ravi Jandhyala
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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
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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
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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.
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3 small katoris• QUANTITY CONTROL. Be aware of
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 everyday to create variety.
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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.
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Breakfast
PapayaSautéed VegetablesOats with nuts
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Between meals
• Before lunch : an apple and an orange
• Tea time : Salad and green tea.
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Lunch
• 1 Dhal
• Two vegetable poriyals
• Curd and broken wheat
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Dinner
• 1 Dhal
• 1 Sabhji
• Fruit
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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.
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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
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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.
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Tips• Be a 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.
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• 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.
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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
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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.
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My Benefits
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Thank you