Unleash The FERRARI In You

The Transformation

2010 2011 2013

The Inspiration:Dr. Ravi Jandhyala

My Recipe for Weight Loss

•Mentor

•Exercise (ideally daily)

•3 small katoris

•Fresh food

•Weighing scale

•Weekly goal

•A shift in attitude to food

Mentor• Choose a mentor, one who is

knowledgeable about food, exercise and has gone through the weight loss process.

• He keeps you on track.

• Only when you are reporting to someone, you are accountable

• There are too many myths about eating

Exercise (ideally daily)• 1 hr = 250 - 350 cal

• Increases metabolic rate of body.

• Craving for food reduces.

• Balance between cardio, weights, core strengthening and yoga.

• Exercise is not just about weight loss. Its about getting stronger and healthier.

• Do Little exercise everyday, however busy you are. “Tiny Drops Add Up”

3 small katoris• QUANTITY CONTROL. Be aware of

the quantities of food you eat.

• Smaller the plate, lesser you eat.

• Eat slower, you will feel fuller.

• Make sure your plate is colourful, this ensures a balanced diet with all the nutrients.

• Rotate the vegetables you eat everyday to create variety.

Fresh food

• Stick to fresh vegetables, fruits, nuts and whole grain.

• Carry some fruits and nuts to work.

• Eat foods that are low on the glycemic index. High GI foods spike blood sugar levels which stimulates hunger.

• Eat beans,lentils and fibre-rich foods.

• Eat lean meats : fish, chicken and eggs.

Breakfast

PapayaSautéed VegetablesOats with nuts

Between meals

• Before lunch : an apple and an orange

• Tea time : Salad and green tea.

Lunch

• 1 Dhal

• Two vegetable poriyals

• Curd and broken wheat

Dinner

• 1 Dhal

• 1 Sabhji

• Fruit

Vegetables I Normally RotateBeans, Brocoli, Brussel sprouts, Cabbage,

Cauliflower, Capsicum, Carrots, Tomato, Beet Root,

Bitter Gourd, Bottle Gourd, Ridge Gourd, Snake Gourd,

Drumsticks, Spinach,

Different types of Greens, ladies finger, Yam.

Protein SourcesTofu, mushrooms, Lenthils and Beans, Soy Granules,

sproutes,

Milk, Yogurt

Weighing scale

• Weight loss is a numbers game.

• You require approximately 20cal per kg of body weight to sustain.

• Eat more and it becomes fat, eat less and it melts fat.

• Know the calories of everything you eat.

• The conversation should be between you and the weighing scale. It never lies.

Weekly goal• Set a target for each week (around

0.5 lbs)

• Try to stay ahead.

• Maintain a chart.

• Weigh yourself everyday.

• Also fix a monthly goal so you can make up for it if weekly goals aren’t achieved

A shift in Attitude to Food

• Eat for Energy vs Eat for Taste

• Eat foods that increase efficiency

• Stay motivated.

• Moderation is key.

• Rassichu russichu saapidanam.

Tips• Be a calorie miser.

• Enroll in some outdoor activity like a sport, swimming, trekking, etc.

• Smaller your dinner, better your sleep.

• Feeling hungry between meals? Drink water or green tea.

• Apple vs Apple pie. Eat whole fruits - natural sugars and fibre.

• WHILE TRAVELING : Have 30gm packets of nuts, muesli or dried fruits in your bag.

• AT A BUFFET : Eat a salad, a dhal, a vegetable curry/poriyal and cut fruit for dessert. For non vegetarians, choose grilled fish or chicken.

Avoid

• Processed packaged foods.

• Cakes and cookies - CALORIE BOMBS.

• WHITES - Salt, Sugar, Maida, White rice.

• During meetings, ditch the biscuits and pick up a fruit or some unsalted roasted nuts

The Benefits

• You’ll start enjoying your body so much.

• Your body is God’s greatest gift to you.

• The more you invest in it, the more you’ll realize its value and how it responds to your inputs.

Positive Attitude

Have POSITIVE ATTITUDE to Life and in everything that

you do

Ferrari Unleashed• As You are exercising and going

towards your Ideal Body Weight and also eating right, then you will see the Ferrari in you being unleashed.

• Completed 7 Half Marathons

• Completed 3 Himalayan Treks

Pindari Glaciers – 70 Km

Gangothri Yamunothri – 50 Km

Deo Tiba Base Camp – 50 Km

My Benefits

Ferrari Unleashed

Ferrari Unleashed

Thank you