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2. HOW IT CAN CHANGE YOUR LIFE RAPIDLY THE IMPORTANCE OF HAVING A MENTORAND 3. I was trying to reduce my weight for the past 20 years. I would reduce 2 kg and then put on 1 kg or the entire weight lost.This yo-yo was going on for the past 20 years. 4. Here Are a few pictures of me over the years 5. 6. 7. 8. 9. 10. 11. This was in spite of the changes in my lifestyle Like becoming a vegetarian,Not eating white rice, having onlyragi for breakfast. walking in the morning for 1 hour and at night for hour after dinner. Even after these disciplines for over 20 years, I was not able to shed weight. 12. Till one fine day whenDr. Ravi Jandhyalaand I were on a Holiday at Pondicherry I decided to have him as my mentor 13. My Mentor 14. Dr. Ravi Jandhyala 15. Dr. Ravis session at HRR Mylapore in Aug 2010 16. Let me show you how my results have changed under his guidance 17. January 2010 18. June 2010 19. July 2010 20. AUGUST 2010 21. September 2010 22. 24 October 2010 23. October 2010 24. November 2010 25. December 2010 26. Jan 2011 - Meeting 27. February2011 28. The Transformation 93.8 kg 79 kg 29.

WEIGHT LOSS PROGRESS

• • • • JULY800 G

• • • • AUGUST1 KG

• • • • SEPTEMBER1.7 KG

• • • • OCTOBER2.3 KG

• • • • NOVEMBER3 KG

• • • • DECEMBER2 KG

• • • • JANUARY3 KG

• • • • FEBRUARY (15 DAYS)1 KG

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Now by listening to my mentor I have lost 15 kg. I need to be at 65 kg for my height.

I could not even in my wildest dream think of attaining a weight of 65 because in my opinion 79 is a good weight to maintain.

I am now working to reach 65 kg in the next one year and I believe I can.

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To give you a little perspective on the amount of fat that has come out of me

32. 33. 34. Exercise 35. EFX 30 mins =170 cals 36. Tread mill 20 mins=250 cals 37. Cycle 25 mins = 160 cals 38. Dumbells 10 mins=100 cals 39. Pranayama &chanting 40. Exercising as a Family 41. DIET 42. Breakfast - 400 cals Breakfast 200g oats with milk and a few almonds and walnuts) 100g steamed veg 150 ml vegetable juice (carrot ,beetroot,tomato,radish)or 150g papaya or coconut water 43. Lunch 400 cals Lunch 2 X100 g poriyals 50g cooked broken wheat with 100g dhal 50g cooked broken wheat with 100g rasam 1 apple 44. Dinner - 350 cals Dinner 100g dhal and 100g veg Fruit apple or pomegranate 100g curds 45.

Morning 5:00 am

Lime juice in warm water

Coffee 100ml without sugar

Evening 5:00 pm

Salad sprouts, veg

1 apple

46.

Recommended Food For Non Vegetarians Per Week

• • 3 eggs (with yolk) ,

• • 2 slices of fish

• • one portion of chicken

47. CALORIE CHART 48. 1 Masala Dosa + Sambar + Chutney 250+130+90 = 470 cal 49. 2 big idlis + sambar + chutney+ vada132+130+90+130 = 482 cal 50. one plate pongal +sambar+chutney 240+130+90 =460 cal 51. one plate mutton biriyani = 855 cal 52. one south indian thalli - 1500 cal 53. one plate white rice - 103 cal 54. one buffet meal - 3000 cal 55. one slice of chocolate cake - 400 cal 56. one bar of chocolate 10g - 100 cal 57. Two samosas - 312 cal 58. 1 medium FrenchFries 360 cal 1 Mutton Burger 500 cal 59. 1 Grilled cheese Sandwich 360 cal 60. 1 Banana 90 cal Chicken Nuggest 6 pcs 300 cal 61. 1 Ladoo (40 gms) 250 cal Kheer Rice150 gms 345 cal 62. Carrot Halwa 50 gms 300 cal 1 piece of Black Forest Cake 450 cal 63. 64.

Previous weeks weight

Present weight

Weight lost / gained.

Type of diet

Duration of exercise

Number of days traveledduring the week

WEEKLY REPORTS TO MENTOR 65.

By listening to my mentor my achievements are:

Have lost weight which I never could for the past 20 years.

A scientific approach to the loss of weight.

Achieved my goal and also exceeded.

I feel younger by 20 years.

I am told that I have postponed heart attack / stroke by a minimum 10 years .

66. TIPS TO ACHIEVE WEIGHT LOSS AS SAID BY MY MENTORDR. RAVI JANDHYALA 67.

• Enjoy your food.Take small bites and chew for 9 seconds.Take time to eat.

• Drink plenty of water.

• Eat frequently.

• Oats like steel cut oats from Trader Joe's (champion oats in India) with almond will be great for break fast.

• Do not go more than 3 to 4 hours without eating and drinking.Have an apple between Breakfast and Lunch and Lunch and Dinner or some nuts like almonds or walnuts.

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• Cut down on simple carbohydrates like white rice, white bread, white pasta.

• Avoid Saturated fats, trans fats, salt.

• Enjoy your food and eat less

• Incorporate whole grains, fruits and nuts like almonds, walnuts and fresh veggies.Foods closer to their natural state.Half the plate should be veggies and fruit.

• Eat more steamed or boiled food with less oil.

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• Eat chicken and fish- white meat avoid foods with a lot of gravy.

• Exercise like walking at least 30 Min's a day is a must.

• Cut down starchy foods, processed foods like chips which have a lot of salt and oil.

• Avoid baked foods like cookies, cakes, pastries, desserts, biscuits.They are likebombs packed with calories saturated and trans fats .

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• Avoid TV. It is said that 2 hours of watching TV is more harmful to the heart and even if you exercise, it does not remove the harm done to the heart while watching TV.

• the diet should have around 45% carbohydrates/sugars (low glycemic index and complex carbohydrates), 30% fats mostly unsaturated fats , 25% proteins

• Add more fiber to your diet like whole grain wheat ,brown rice , oats etc.

• Keep moving.

71. Explaination for some of the termsused in the tips 72.

What is the Glycemic Index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies.

The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.

Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

73. Foods which have low glycemic index Vegetables Carrots, cauliflower, broccoli Mushrooms, beans, capsicum, etc. FruitsApples, pears, peaches, Plums,Strawberries.Others Lentils, brown rice, barley,wheat-pasta, oats. 74. High GI foods

Watermelon

dates

white rice

white bread

cornflakes

mashed potatoes

75.

Complex Carbs

Complex carbs (carbohydrate) foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice.

Complex carbs are broken down into glucose more slowly thansimple carbohydratesand thus provide a gradual steady stream of energy throughout the day.

Natural carbs are also a better choice when losing weight.

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Simple Carbs

Simple carbohydrates are usually considered to be "bad" carbs.

but these are those that have been processed and broken down before being put back together again in an unnatural way such as to produce a sweet product like chocolate.

Natural simple carbohydrates are the best carbs to include in the diet, especially if trying to lose weight.

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Saturated fats

These fats are derived from animal products such as meat, dairy and eggs.

But they are also found in some plant-based sources such as coconut, palm and palm kernel oils.

These fats are solid at room temperature.

Saturated fats clog our arteries and directly raise total and LDL (bad) cholesterol levels.

Avoid them as much as possible.

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Trans Fats or

Hydrogenated Fats

Trans fats are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.

Trans fats are used to extend the shelf life of processed foods, typically cookies, cakes, fries and donuts. Any item that contains hydrogenated oil or partially hydrogenated oil likely contains trans fats.

79.

Unsaturated fats

Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids.

They are derived from vegetables and plants.

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My Lessons

Some lessons on how I was able to achieve 15 kgs weight loss In 7 months:

• Exercise everyday.

• Know your limits.

• No off days for exercise and eating. i.e., you cannot have one big meal like in a wedding or buffet that will cost you 3000 4000 calories and will send you back by one week.

• See that you loose a few grams everyday that will keep you in the positive.

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• • • Increase your metabolism by increasing your activities and exercise.

• As your weight reduces you will get more active.

• Do not get disturbed by people saying that you look weak etc.

• Be focused on your weight loss and count the calories of every piece of food that enters your mouth.

• Restrict your total intake to 1500 calories / day.

• Weight loss is a simple numbers game. You will realize it once you start losing weight

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I will share whatever I learn. I am not anexpert, just an interested observer

• -Dr .Jandhyala