Scientific Weight Loss – Lose 10 Kilos in 30 Days!
Part – 1
Kick Start the Journey
People are under the misconception that the only effective way to lose weight is to hit the gym or clock miles with their running shoes. Most of us fall prey to this myth get that covetous gym membership that make us proud! More often than not, the gym becomes one of those new toys that the infant enjoys – rattled, played, slept-on, etc., only to eventually lose interest a week later! Some become the epicentre of family jokes whenever those gym shoes gathering dust inside the closet are spotted! Phew!
Why this Sigh!
The very thought of working out makes people lazy. The mind always wants quick-fix solutions. With mental stress already playing heavy in our minds today, our senses tango between taking a break and slogging our way to fitness! More often than not the former wins and the latter remains compromised. It’s not that people don’t want a fit self – they yearn for it, but just that the hard route makes them tired even before they get started!
Don’t Lose Heart… You can have the Cake & Eat it too!
What if I told you that you can shed pounds without having to enrol yourself into one of those ‘Hot’ Gym Memberships?! With an effective plan made of ten easy steps, anyone can lose ten to ten kgs in just a single month without having to hit the gym. Yes, you read this right….without having to hit the gym!
Don’t believe me? This plan has had many a predecessor, so you definitely aren’t my guinea pig! I have patrons who have enjoyed a visible and incredible transformation within just 7 days. What makes this plan different from any other weight loss regime? It is a sustainable option, one that allows you to follow the regime long term. Seeing the changes will motivate you to keep on working just one more day and then another and then another. Be it a wedding, a photo-shoot or just the summer season, with this plan you can make a visible impact that will tell your story!
Your Dream Physique in 10 Steps
I have put this in a simple to follow pattern – A 10 Step Process. To make things easier for you, and to help keep track of how much effort you are putting in; I have allotted a certain reward points to each step. The more effective an action is in reducing weight, the more you score. With every step, you accomplish, award the corresponding reward points to yourself. The goal is to earn approximately 60 to 70 reward points each day. A minimum of 60 points equates to 1800 points per month!
1 Day = 60 Reward points
1Month = 60×30 = 1800 Reward points
1800 Reward points = 10 kilograms
Remember, this chart is a goal. It is a motivation and driving force to achieve an end. It is not a Rubicon that has to be crossed. Go slow, take one step a day and build your velocity with time. An organised mind is an efficient mind. For this reason, I have divided the steps into four different blog posts. Let’s kick start your weight loss journey with the first two stages in this first part.
Step I. Chew A Morsel 25-30 Times
Reward Points: 15
Every kid has been told to chew atleast 30 times before swallowing. Most of us believe we follow this without fail. Sadly, the truth is an average human chews just 6 times before gulping down a morsel. Research has proven that there is a direct correlation between chewing and weight. When we binge on food or eat too fast, the brain does not have the time to realise that hunger has been satiated. This makes us eat more than required hence, the weight gain. When you eat slowly and chew properly, you eat as much as needed by the body. The brain has sufficient time to receive the right signals.
Horace Fletcher, The Great Masticator, and an American health-guru followed the mantra ‘Nature will castigate those who don’t masticate.’ His advice was to use every tooth to chew a mouthful, i.e., 32 times per morsel. The man himself chewed 100 times a minute. The legend known for his Yale Gymnasium experiments touted that this method of mastication could open the door to hidden strengths.
Not convinced enough? Think this then. When you chew 30 times, you give proper attention to each particle of the food. You break it down into smaller pieces. These tiny particles are easier to digest when they reach the stomach. Why? Because the more time a morsel spends inside your mouth, the more saliva is released. Saliva is the secret ingredient that breaks down food as it has digestive enzymes. The more you chew, the better the digestive process, the lesser the weight gain.
An inside tip – Forgo processed foods especially when it comes to children because they require the least amount of mastication. Think apple slices instead of applesauce. Follow the great Mahatma’s counsel ‘Chew your drink and drink your food.’
Step II. Break Between Helpings
Reward Points: 10
As smart as it is, the human brain takes a while to realise that the stomach is not hungry anymore! On average the period is about 5 to 20 minutes once the first portion of a snack or meal is consumed. This means when you reach for another Roti or packet of digestive biscuits right after you have finished the first, the brain has no idea if your body actually needs it. Next time you are snacking or having a meal take a reasonable portion. Finish it. Wait for five minutes before you stretch your hand for the second serving.
I get your point here – You are just about to question me…. If this is true, then why do we tend to eat so fast? The answer is located in our cerebrums. For centuries, humans had to fight for food. This has wired the brain to eat as much as possible when food is available. It automatically assumes the next meal might not be within a few hours. Unlike the days of old when a predator was around the corner to pounce on you, today we can savour every bite we take. Tell your brain to enjoy the meal it has in front, and the next will be available when you wish for. Stuffing the face is not healthy, mindful eating is the need of the hour.
An inside tip – After finishing the first portion, take a walk, talk to someone or do a small chore. The aim is to divert the mind for the next five minutes. Most probably at the end of the task, you will not want to eat the second serving. If the body is still hungry, the mind will guide you towards a healthier snack. Overall it is a win-win situation.
We are just starting…. It’s not over yet…..
Both these steps are simple and easy. Anyone can effortlessly follow it at ease. All it takes is a little consciousness. Try it and believe me, you will be an unstoppable force in the run to weight loss. Hop over to my next blog-post to continue your journey of my smart weight loss plan and gain those 60 points you need every day!
Jayanth Murali lives in Chennai, India. He provides expertise on wellness and nutrition. There are lot of cliché’s that are thrown around nutrition like “Fat loss is 80 percent nutrition and 20 percent exercise. He can say for sure that diet alone is more effective for fat loss than exercise. His approach revolves around increasing weight loss through strategies based on what has worked and hasn’t worked and making appropriate nutrition changes one step at a time.
