Weight loss or staying in your ideal weight is a continuous process. It is a lifestyle which you need to maintain in order to stay fit. We’re prepared a checklist as our basic guideline to lose weight. This list includes the steps you need to take in your weight loss journey. These small steps eventually get you achieving your weight loss and fitness goals. In these four weeks, you’ll adapt some basic changes in your lifestyle to start losing weight. This list has been tediously prepared and is based on the six basic principles of weight loss.
Six basic principles of weight loss
- Diet and nutrition
- Movement and exercise
- Hydration
- Stress reduction
- Sleep pattern
- Evert day tracking
FIT3 weight loss checklist for week one and two
Drink one glass of water 30 minutes pre and post meal
- This habit will get you to drinking the ideal quantity of water throughout the day
- Apart from staying hydrated, this will also ensure you eat your meals on time
40 % veggies in every meal
- Make sure you have atleast 40 % veggies in your every meal
- This will ensure calorie deficit without you feeling hungry
One fruit daily
- Make sure you consume one fruit everyday
- This will make sure you’re getting adequate nutrients in your diet
10 minutes walk
- Make sure you take 10 minutes walk after every meal
- These walks are not brisk walks
Moderate workouts
- It is imperative that you indulge in 20 minutes moderate workout everyday
- Do these workouts for five days in a week
Meditate
- Find a place for meditation in the house
- Sit for meditation two five minutes sessions daily
- Along with this, practice deep breathing for five minutes daily
Go offline
- Go offline one hour before bed time
- After you wake up, stay offline for at least one hour
Get adequate sleep
- Get minimum seven hours of sleep everyday
- Sleeping for seven to eight hours daily refreshes the body for the tasks next day
Plan for the next day
- Before you hit the bed, plan your next day
- Plan for your meals so that you can make the basic preparations needed
Eating properly
- Eat slower and without distractions
- Chew more and avoid phones / tv while you’re eating
FIT3 weight loss checklist for week one and two
Fluid intake
- Make sure you’re consuming adequate fluids throughout the day
- Your minimum fluid intake should be 35 ml / kg of the body weight
Protein intake
- Include high protein snacks in your diet
- Make sure you have 25 % protein in every meal
Intermittent fasting
- Intermittent fasting is ideal for the human body for weight loss
- It gives adequate time to the digestive system to function properly
- Start with 13 : 11 and increase gradually
Workout
- 30 – 40 minutes workout six times a week should included in your routine
- Include 15 minutes of daily outdoor activity to get adequate vitamin D
- Apart from this, include 15minutes combined session of deep breathing and meditation
- Start strength training twice a week
- Maintain good posture throughout the day
Maintain a journal
- Keep a record of all your activities
- This will help you analyze where can you improve and if you’re doing enough
- This will also assist you to stay aware and improve consistency
Caffeine
- Make sure there is no caffeine intake post 4 pm daily