iTALK brings you a DIY weight loss guide to losing kilos you have piled on, whether it's thanks to junk food bingeing, post-baby fat or curves you want to trade for a lean silhouette
In a woman's life, multiple junctures arise that are a cause of weight gain bingeing on junk food to fill some-sort-of void (read bad break-up), pregnancy weight after you are married, or sometimes those curves just go out of fashion! But if you feel all your efforts to lose those excess kilos are in vain, celebs like Hollywood actor Scarlett Johansson, singer Stacy Ann Ferguson aka Fergie and singer Ashlee Simpson can be your new inspiration. The three celebs, who were on a mission to lose weight gained due to different factors, have managed to snap back to their hot bods, lose curves but still be toned, and have been strong-willed to get rid of bad eating habits. Here's how you can too.
Lose your curves like Scarlett, Kareena
Rujuta Diwekar, Diet and Nutrition specialist
Rujuta's strict Don'ts:
>>Avoid drinking tea/coffee first thing in the morning on an empty stomach. Opt for a healthy breakfast of fruits, dry fruits, milk.
>>Do not use tea/coffee/cigarettes/alcohol as appetite suppressants.
>>Do not over exercise in a hurry to lose weight. This can break down your muscles.
>>Do not deprive yourself of fatty acids that can be gained from foods like walnuts and peanuts.
>>Avoid staying up till late in the night. You need adequate sleep to workout well the next day.
>>Say no to aerated drinks as they can flatten your diet plan efforts towards a toned body.
>>Eat every two hours.
>>Eat more on days you have indulged in more physical activity; eat less on a passive day.
>>Eat 2 hours before you hit the sack.
>>Sugar is always a better option than a sweetener. Artificial sugars are not good for your body.
>>Work out regularly. Do not work out for more than an hour thrice a week.
>>Your muscles wear and tear when you exercise consistently. So see to it that the intake of protein, calcium and vitamin D is adequate.
Bebo's diet: She starts off the day with fruit and then has mini meals between lunch and dinner. A mini meal comprises peanuts, dry fruits, an idli with chutney, a cucumber or a carrot.
Hollywood actress famous for her beautiful curves, has lost 8 pounds by following a diet rich in protein and salads. She dedicates 30 minutes a day to exercise using moves that require no equipment like squats, planks, and jumping jacks.
How to lose stubborn post-baby fat like Ashlee Simpson?
Leena Mogre Director, Leena Mogre Fitness Centre
>>Don't even think of going on a diet unless you stop breast-feeding your child. You need to be on lactation diet as your child needs the essential nutrients from the mother's milk.
>>Do not make fitness/diet decisions by yourself. Get your diet plan from a reputed dietician and your exercise plan from a certified fitness trainer.
>>The excess weight on your stomach exerts a lot of pressure on your lower back. So you need to regain your stamina and work on core strength and lean muscle tissues.
>>Start cardio workout but be careful that you do not injure yourself by overdoing your exercises.
>>Start yoga exercises along with your cardio workout as yoga will help you stay calm and stress free.
Tip: How fast you shed the kilos depends on the amount of weight you have put on. Normally, one puts on around 12 kgs during pregnancy and it takes around 3 to 4 months to shed those kilos. If you have gained over 18 to 20 kgs during pregnancy, it will take a year to go back to your original weight.
American pop rock singer and songwriter who recently gave birth to a baby boy is making it a point to:
>>Go for a walk daily.
>>She orders for special low-calorie meals.
>>For her workout routine, she practises a mommy-and-me workout routine, which means that, while playing or doing different activities with her son, she's also exercising.
Get off the junk now, like Fergie!
Aanchal Achpalya Nutritionist
How to make a healthy choice:
>>While ordering a pizza for yourself, always order a smaller one. At the same time, do not order for an extra cheese pizza. Opt for a vegetable or a chicken topping.
>>A Chicken McGrill Burger is a wiser choice than a deep fried Vada Pav.
>>Go for buttermilk, lemon juice or soya milk instead of aerated drinks.
>>If you have a sweet tooth, go for a wholegrain muffin instead of cakes and ice-creams.
>>Say no to juices. Eat the whole fruit instead.
Remember: All this will help you lose weight gradually. Your speed of shedding kilos depends on your body pattern and metabolic rate.
Tip: Try cooking junk food and chaat at home with lesser amount of unhealthy ingredients like butter, mayonnaise, mono-sodium glutamate (ajinomoto), salt and oil. Go for baked samosas, baked Pani Puris, Soya Burger and potato chips that are microwaved instead of deep-fried.
Black Eyed Peas' singer has already lost 20 pounds on a personalised meal plan. The overall diet philosophy is pure food, nothing processed, organic when possible and portion-control. She grazes every 3 hours on healthy snacks to keep her metabolism up.