Now, you might be thinking that it is very easy for me to just stand here and give you any random diet plan. Because obviously, I do not know how difficult it is to maintain a diet plan, while having a 9 to 7 job. But before I become a Certified Fitness Expert, I was a Software Engineer for 7 years. No time for breakfast, less sleep, midnight cravings, deadline stress, late night deployments, onsite calls; I have been there, done that. In the initial few years, forget fitness, I was even putting on a lot of weight. So to lose weight, I fell for a lot of fad diets. ‘Lose 10 Kg in 10 Day’ Diet Cucumber Diet Egg Diet 900 KCal Diet The problem with such fad diets is that they end up leaving you with no energy at all and they give you a lot of headaches. And there is no way on earth you are going to finish your deadlines while you feel so weak. So today, I am going to give you a ‘No Nonsense’ Diet Plan that does not starve you, gives your body all the essential nutrients it needs, makes you lose weight but most importantly, it is ‘Practical’ so that a busy person like you, can follow it easily. Let’s begin. As soon as you wake up, the first thing you need to have is a glass of water and 4-5 almonds soaked overnight. Water will kickstart your metabolism and all those essential nutrients from almonds will be easily absorbed by your body. I understand that you have very less time for breakfast. You have to rush to office. So, here are some quick breakfast options. 1. Idli Grab that fresh batter from your local store plus an ‘Idli Steamer’ and you have the quickest breakfast ever! Along with that Dosa, Poha, Upma are also very easily made. If you don’t even have time for that, then just cook regular oats in milk and add a Banana or some Local Seasonal Fruit to make it more filling as well as tasty. Remember to stay from those ‘Processed Masala Oats’ If you don’t even have time for that, then just grab 2 eggs, boil them, crack them open and enjoy your egg, along with the yolk. Around 11 AM, you start to feel hungry again. So, stack your storage unit with some peanuts, dry fruits, green tea sachets. You can even have your regular chai at this time. Or if you have the time, get home made ‘Chana Salad’ You know, chana mixed with tomatoes, onions green chillies, lemon for a heavenly snack! In your drawer, you might have the habit of storing some chocolates, chips, biscuits for “emergency purposes” Even if there is no emergency, you still keep munching on it because it’s right there. And before you know it you’ll finish the entire packet and that’s what leads to weight gain. So the next time you go to your desk, get rid of all that junk. ‘Out of sight, out of mind’ For lunch, you want to make it a whole meal. So, start with a salad Freshly cut cucumber, beetroot, carrot then move on to your regular Curry with Rice/Roti. For Curry, you can have Chicken, Mix Veg, Paneer, Daal, Rajma, Chana and then include a bowl of curd. Now the trick to avoid over eating during lunch is this 1) Have more of Daal, mix Veg, Curd and less of Rice/Roti. So all that fibre from veggies will make you feel full faster. 2) Eat Slow and Pay Attention to what you are eating. May be for you, 3 Rotis are enough or 2 Rotis or 1.5 Roti. But you still eat 3 rotis out of habit because you don’t focus to realise when it is enough. After lunch, we usually feel sleepy. But do not drink that cup of tea/coffee to try and stay awake because it will just add to your empty calories. Instead, take a nap for 10-15 minutes and when you wake up, you will feel refreshed and you will be more productive at work. If your Manager, catches you while sleeping then send him this video. Now 4 PM is a very dangerous time. You are usually very stressed. You might’ve had a bad appraisal or your manager gave you work at the last minute when you wanted to leave early or some bug needs fixing immediately. Whatever it is, stress combined with hunger is a battle that you cannot win. And that is when you turn to comfort food like samosa, kachori, pakoda, chips, cola and that is what leads to Weight Gain!! So the best way to avoid it, is to keep munching on a Healthy Snack around 4 PM. Some of your best options are, Peanut butter on a slice of Brown Bread. You can make your own Peanut Butter at home during weekends. Or fresh Fruit Bowl that I’m sure your Office Canteen serves. Or just get up from your desk, go for a walk and grab some Nariyal Pani from a local vendor and in the end, do not forget that Khopra/Malai. Not only will it be filling, but you will also get a break from your office chaos. Your biggest enemy to weight loss, is that mail that says.. ‘Birthday Cake Cutting at Pantry in 10 minutes’ or ‘Just got married, Sweets at my desk’ or ‘Birthday Chocolates’ When your favourite things are waiting for you, for free it is very hard to say ‘NO’. But there is one line in that mail, that says.. ‘First Come First Serve – Limited Stock’ So with all your might, wait for that stock to get over and congratulate that person at the end of the day, personally. That way, you are taking part in their happiness and still sticking to your ‘Weight Loss’ Goals. If you want to Lose Weight Faster and Strengthen your Bones, develop a Healthy Heart and not suffer from Injuries early in your life then you need to Exercise. I will ask you to join a Gym or pick up a Sport but I know you will not. So let’s slowly ease into some sort of a Physical Activity and once you start noticing the difference in your body, you will automatically increase the intensity. So, for now… 1) Go for a 15 Min Walk around your Office Building after lunch. 2) Always take the Stairs instead of the Elevator. Even if you are on the 11th floor, first climb 3-4 floors and then take the elevator. Or if there is a gym at your office, tomorrow just go and see, just have a look and if you like it, then plan to spend 15 Mins on the Treadmill, this week. Just 15 minutes. Because it’s often the start that’s difficult. So, let’s start small. Or if you wanna workout at home, then do check out this ‘5 Min Home Workout’ Video on my Youtube channel, the link is in the description. For dinner, you can have the same things that you had for your lunch. Just make sure you have an early dinner around 7-8 PM. Home Cooked Chicken and Fish are also great options! I know that cooking everyday as a chore is a hassle, especially if you are working. But Home Cooked Food is the answer to Health and Weight Loss. If you do not like cooking, then invest your time in finding a cook because that way you will atleast be sure that the ingredients and the food that you are eating are fresh and not some stale food that has been reheated and served to you, which happens even in 5-Star Hotels. If you want to know which Cooking Oils are best for Weight Loss, make sure that you watch this video on Cooking Oils. Finally before bed, have a glass of warm milk. Add a pinch of Haldi, if you don’t like it’s taste. Milk is not only healthy, but it will keep you feeling full until morning and all those Midnight Cravings will be under control. And make sure that you sleep for 7-8 hrs everyday because lack of sleep also leads to Weight Gain. I am guessing that YOU are serious about your career. And you can progress in your career only if your body supports you. So, nurture it, strengthen it. And get rid of all that extra fat that’s making you dull and lethargic. If you have any specific medical conditions like Diabetes, Thyroid, PCOD then make sure you consult your Doctor about your Diet. But either way, do not fall for shortcuts that promise rapid weight loss. I guarantee, they will do more harm than good. The right way, will take time, it will take effort But are you not worth that investment?