1. Program Overview
This weight loss program aims to help people safely lose fat, improve their metabolism, increase their energy levels, and develop lifelong habits.
The program focuses on balanced nutrition, regular physical activity, sound sleep, and lifestyle improvements, rather than starvation and excessive exercise.
2. Program Goals
Losing body fat and weight; Improving identity and metabolism; Maintaining energy and stamina; Losing belly fat; Maintaining mental and physical confidence; Living a cultivated lifestyle
3. How to Lose Weight
Weight loss means that the body burns more calories than it consumes. Weight loss programs focus on these things:
Controlling your body’s appetite.
Eating high-protein, high-fiber foods.
Exercising, getting enough sleep,.
Avoiding crash diets, as they can slow down metabolism.
4. Early Morning ( 5 to 7 AM)
Wake up early
Drink warm water
Drink an energy drink
Work out with our community where we regularly conduct yoga, aerobics, Zumba dance, and a variety of workouts every day.
5. Breakfast (7 to 8 AM)
Breakfast should be protein rich and balanced, including a super delicious shake mix made with water or low-fat milk.
Avoid these foods:
Seriials
White Bread
Cheese
6. Snack Time (11 to 12 PM)
Choose an option (if needed)
One regional portion (papaya, orange, guava, etc.)
Coconut water
Sprouts salad
Small bowl
7. Lunch (1 to 2 PM)
A balanced lunch is essential.
1-2 wheat chapattis or a small bowl of rice
Lots of cooked vegetables (fresh salad, cucumber, carrots, lemon, etc.)
Tip: Eat slowly and eat up to 80% of your capacity.
8. Evening Snack (4 to 5 PM)
If needed, choose one of these options:
Energy drink and roasted makhana.
Peanuts in small quantities.
Avoid biscuits, snacks, and sugary tea.
9. Dinner (7 to 8 PM)
Dinner should be a protein-rich and balanced diet, including our Super Delicious Check Mix. You can have it with your protein shake or low-fat milk.
Important:
Do not eat after 8:00 PM
10. Bedtime ( 9 to 10 PM)
If needed:
Hot milk with turmeric and dates
11. Water intake
Drink 3 to 4 liters of water daily.
Remember: 1 liter per 20 kilograms of body weight.
Drink water in small sips throughout the day.
Avoid drinking water just before or after meals.
12. Foods to include
Fresh vegetables
Seasonal fruits
High-protein Rich Food (Lentils,Eggs,Cheese,Tofu)
Healthy Fet foods (Nuts,
Whole grains)
13. Foods to Avoid
Sugar and sweets.
Cold drinks and packaged foods.
Fried and stale food.
Bakery products, Fast food
Avoid eating late at night
14. Daily Workout Routine
Daily Workout with our community by regularly participating in our online workout sessions where we provide Yoga, Aerobic Zumba Dance and Different Workout.
People can start with low-intensity workouts.
15. Sleep and Lifestyle Guide
Daily 6 to 8 hours of sleep at night.
Avoid mobile screens at least an hour before bedtime.
Reduce stress with meditation, music, or walking.
Stick to a fixed meal time.
16. Progress Tracking
Weigh yourself once a week
Measure your waist and hip size every two weeks.
Take progress photos every month.
Track your energy levels and mood.
17. Expected Results
Energy boost,Fat loss.
Healthy weight, strength, confidence.
18. IMPORTANT NOTES
Results depend on consistency, genetics, and metabolism.
This is a general plan, not a medical prescription. Those with medical conditions should consult your doctor.
Our weight loss program focus on healthy, natural and sustainable fat loss result by following this consistently, individuals can lose weight properly while improving strength, energy and overall health.
Disclaimer
Our Weight Loss Program is for general wellness purposes only. It’s not a personalized or medical treatment plan.
Every person has a different body type, BMR, age, lifestyle and health conditions. Therefore results may vary.
Our program provides general guidance on Nutrition, Physical activity and Healthy Active lifestyle habits. It should not be considered a substitute for professional medical advice, diagnosis, or treatment. Individuals with medical conditions, injuries, pregnancy, or special health needs are strongly advised to consult a qualified healthcare professional before starting this or any other health program. By following this program, users acknowledge that they are responsible for their own health decisions and outcomes.