Me and my wife have been a happily married couple for over 15 years now and I recollect my wife was 52 kgs and I was 60Kgs when we tied the nuptial knot. We were very active and use to go to the gym regularly. Eventually, after she delivered our baby boy, she stopped going to the gym and I too attained a senior position in my career demanding more work hours so eventually the gym was discontinued. Like all other couples we gained weight gradually and last week when we weighed ourselves she weighed 68 kgs at 5 ft 4 inches and I was weighing a massive 75Kgs at 5ft 6inches. Now we were really worried over this alarming growth in the body mass when some good friends BlogAdda requested us to take the Weight-heart test at Saffolalife. We did so an were shocked to find that our BMI was much higher than needed and we were at a greater risk of heart. I joined a gym immediately and decided to cut down my flab in the next 12 months with proper diet and workout and get back in the same athletic shape I was about 10-12 years back. I also realized that I was neglecting my wife completely by joining the gym alone. She had to reduce minimum 3 kgs to get back in shape. We immediately sat down together and took the Saffolalife pledge. I pledged to take care of her as a part of the Saffolalife #ProtectYourHeart initiative and chalked out a diet plan for her.
|BREAKFAST||45gms of Fruit, 175 ml skimmed milk, 250 ml glass of Fresh juice. Could be switched with 1 grilled sausage, 1 poached egg and 1 slice of brown bread.|
|MID-MORNING||Any snack made in Saffola Oil equivalent to 11 plain cashew nuts/ 6 Dried apricots/10 hazelnuts/14 grapes/medium apple.|
|LUNCH||Home-made tomato soup with 2 slices brown bread. Could be switched with 1 chicken wrap and 250 ml fruit juice and one egg. Lamb meatballs on Sunday.|
|MID-AFTERNOON||Any snack made in Saffola Oil equivalent to/or 11 plain cashew nuts/ 6 Dried apricots/10 hazelnuts/14 grapes/medium apple.|
|DINNER||Veg curry or Grilled Mackerel (150 gms) with 4-6 small boiled potatoes, 1 tsp low fat spread and 1 Cup mixed veggies parboiled. Could be switched with chicken stir fry and whole grain rice or home made fish fingers with potato wedges , some low fat yoghurt and 1 fruit like pear. All cooking in Saffola Oil.|
|MID EVENING||125ml skimmed milk / 11 plain cashew nuts/ 6 Dried apricots/10 hazelnuts/14 grapes/medium apple.|
The above diet would give her about 1750 calories daily against her current consumption of over 2500 calories and would help her cut down weight at one kilo every fortnight. To aid her shed this excess flab I decided that we would go walking to the nearby jogging track initially together for at least 30 mins.
I also enrolled her in an aerobics class for light activity initially so that she would not have to depend only on the walks to reduce weight. Eventually I planned to take her along with me to the gym after a few months of aerobics. I made her maintain a Food diary with the above chart and asked her to allow herself few permissible variations in the diet so as to get rid of the monotony of the food. I also told her to use Saffola oil for cooking instead of the other brand which she was using over a period of time now.
I am sure with this new routine, diet plan and our determination to get back in shape I will be able to achieve my #Saffolalife pledge to #ProtectHerHeart. I am sure the Weight-Heart Test at saffolalife.com would help us check our progress from time to time.
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