New World Syndrome: A mixture of obesity, heart disease, diabetes, hypertension, and shortened life span!!!!!

Reaching Healthy Weight:  {Day 20 & 21}

56 days to go....

Unfortunately could not track my diet and activities for two days as I was forced to have Antibiotics for my Acute ear infections.

Well, I will take this a challenge to face such hurdles and overcome to reach my goals.

On 20th day I was able to follow minimum diet and managed to have routine diet:

Milk plus cornflakes and Chocos mix and slice of bread.

After noon it was lunch of Rotis and curry.

Evening Tea.

Night too I have managed to have Rotis.

Activities wise, I managed to walk 7 kilometers with out fail.

On 21st Day my diet was similar to 20th and of course I walked for 7 kilometers.

Result:  I could not achieve desirable goals, however my weight checking is due for the day.  Will update the changes.  I am confident that I have not gained weight.  But I feel it remains the same.

"Sleep deprivation will make you hungry and you maybe forced to have late-night snacking and risk of weight gain or obesity is inevitable. So, sleep in time and wake up in time.!!!!!!!!"

Reaching Healthy Weight:  {Day 19}

58 days to go....

"Sleep deprivation will make you hungry and you maybe forced to have late-night snacking and risk of weight gain or obesity is inevitable.  So, sleep in time and wake up in time.!!!!!!!!"

Well, I had my week-off for the day, but not for diet or activities...

• I had Milk and Multigrain Bread for breakfast.
• Lunch, I had One Roti and Small cup of rice with Daal, and a small Gulab Jamoon.
• Evening, I had Masala Bel.
• Night Dinner, I had Raagi Upma with Beans and Carrots in it.

My activities were moderate yesterday.  I might have walked for 3 kilometers together.

Result:  No change in weight, Maybe I have to be little bit strict in reducing weight....

Do you know???? There are various types of fats in our body. Brown fats, White fats, Subcutaneous fats, visceral fats, and belly fat. Which fat types are you trying do shed!!!!!!

Reaching Healthy Weight:  {Day 18}

59 days to go....

Do you know????  There are various types of fats in our body.  Brown fats, White fats, Subcutaneous fats, visceral fats, and belly fat.  Which fat types are you trying do shed!!!!!!

Unfortunately, there is no major changes in my weight from a week, probably I might have overlapped strictness and laziness in following suitable diet!!!!  However, Luckily I am not gaining weight.

Still I feel I am on track as we must admit our diet and lifestyle should be like normal ECG...  Ups and Downs are okay to reach your goal!!!!

Well, My diet for the day was:

• Morning Milk with Kellogg's Corn Flakes.
• Small Banana.
• For Lunch, I had Two Tandoori Rotis plus Curry.
• Evening Tea.
• Dinner again it was Two Tandoori Rotis plus Daal.
• Night one Small Banana and Milk.

Activities:  As usual Walking for 7 Kilometers (Up and Down for my clinic).

"Being overweight does affect your libido. But small changes can jump-start your sex drive." WebMd

Reaching Healthy Weight:  {Day 17}

60 days to go....

"Being overweight does affect your libido. But small changes can jump-start your sex drive."  WebMd.  http://www.webmd.com/

Yes, There are many associated lifestyle issues arising from being over weighed and obese.

Well, my diet went bit different way on 17th day:

• Morning:  Milk plus Kellogg's.
• Tender coconut water plus coconut malai.
• Lunch, I had Egg Biriyani  (Once in a while I feel it is okay to have rice or what you like).
• Evening Tea.
• Dinner, I had Three Small Set Dosa (Karnataka Style).
• Night:  Two small Oranges.

Activities:  Restarted Exercises.  Walking for 7 kilometers.

"Over weight and Obesity may cause risk of liver disorders such as Nonalcoholic Fatty Liver Disease."

Reaching Healthy Weight:  {Day 17}

60 days to go....

"Over weight and Obesity may cause risk of liver disorders such as Nonalcoholic Fatty Liver Disease."

You may get surprised one day about your metabolism, there are chances of fatty liver though you are non-alcoholic.  So, keeping an eye on your weight management is very important to prevent such risks.

My diet for the day:

1.  Had a cup of milk along with Kellogg's.
2.  Tender coconut water.
3.  Lunch:  2  Tandoori Roti, and Vegetable curry with paneer in it.
4.  Evening Tea.
5.  I had 2 Tandoori Rotis along with Daal and Potato curry for Dinner.
6.  Night I had 200 grams of Papaya around 9.00 PM.
7.  Tender coconut pulp with a spoon of sugar. (Tender coconut pulp, I have collected from my morning tender coconut and stored it in steel container.).

Activities:  

As usual I walked for 7 kilometers in total.

Negative Activities:
*Sleeping patters again disturbed due to some other tasks.
*Sitting hours increased a bit.
*Could not perform exercises for the day.

Abnormal sleep habits may lead to over weight and obesity.!!!

Reaching Healthy Weight:  {Day 16}

61 days to go....

"Abnormal sleep habits may lead to over weight and obesity.!!!"

Started realizing many facts about overweight and risks associated with.

Six months back, I use to have day nap almost daily after having lunch which also contributed my weight gain.  Once I realized the fact completely stopped day time napping.

Walking about 20+20 minutes keeps me thinking about my health and I keep on programming my schedules in my mind.  Especially I ensure that I am not using any FM or listing music while walking.  I concentration is just to focus on walking and avoiding obstructions on my way to office.  This patter of walking will typically enable you to focus on your goals.

I may not agree at this point of time that I am following typical balanced nutrition diet, however many food items I have already avoided such as Coffee, oily foods, bakery items, chocolates etc.  However I do have it when it comes on my way and I just give a touch-up on the same and forget.

On my 16th day,

• I started with milk and Kellogg's Chocos.
• Tender Coconut water and pulp at 11.20 AM.
• Lunch of Two Tandoori Roti's plus Baby corn and capsicum curry.
• Evening cup of Tea.
• At dinner I had One Wheat Parotha + small piece of Rumali Roti and Half Malbar Parota. & Mutton curry with only once piece of mutton, a cup of Biryani Rice followed by Grape fruit juice.  I feel my dinner was bit heavy, however I maintained to avoid Non-vegetarian food as much as possible

My activities:  I walked 7 kilometers in whole day with some exercises.

After couple of days, my diet would be based on calories and nutritional counts.

"Your spine could become your enemy if you increase your weight."

Reaching Healthy Weight:  {Day 15}

62 days to go....

"Your spine could become your enemy if you increase your weight."

***Being overweighed also cause various spine problems including early lumbar spondylosis, and early cervical spondylosis.****

My diary:  As my workout was minimum for three days, there is no major changes in weight, however I feel lite.  On 15th Day my diet started as usual:

Morning Breakfast, I had two Dosa and Chutney.

Around 10 AM, I had one cappuccino plus bread toast at Cafe Day.

Lunch, I had 2 Tandoori Rotis.

My dinner went bit heavy yet healthy at Sanjeevanam, A Special Combo Dinner called as 'Sishiram.'  Sishiram is a mix of multivegetarian and multifruit blended with different natural herbs with superb soup, salads, starters, main course, and desserts.  I compensated my balanced nutrition with this dinner.
You can check this link for details:  http://www.avacare.in/sanjeevanam/vegetarian-restaurants

My activities became slightly dull, however managed to walk 2 kilometers in other forms of activities.

Being only 5 KG overweight increases the force on the knee by 14 to 28 Kg with each step.

Reaching Healthy Weight:  {Day-13&14}

63 days to go....

You read it correct:  "Being only 5 KG overweight increases the force on the knee by 14 to 28 Kg with each step."

You just imagine how much pressure you are going to put on your knee when you are over-weighed or obese....

I realized this fact when I started getting mild to moderate pain in my knees while squatting and while getting up from bed.

Well, today My day started at my native place... 

Morning Idly: 4 Idly and sambar.

Following by milk.

Lunch I had Rice and seasonal peas.

Night I had Chapatti and curry.

My 14th day started with a cup of milk and then I had Semya.

Lunch:  Chicken Dum Biryani (After 15 days I am having chicken).

Dinner I had chappatti.

My activities went okay by playing with my kid.

However I missed few miles of walking :-(, I will compensate this in coming days. 

My target however, remains same.  I want to achieve what I want!!!!!!!!!!!!!

I do not want to lose my nutrients along with weight.

Reaching Healthy Weight:  {Day-12}

65 days to go....

My day started well with proper diet and as I have decided to go with balanced diet, I have planned to consume nutritious food once daily.  I felt I am missing some important nutrients which I am going to chart out after two days (Going Native Place for two days).

However, on 12th day I had the following:

One cup of milk adding Kellog's.  (I wanted to switch between two three varieties and later I am going to implement the same like having oats etc.).

I had two tandoori roti and curry.

Evening, I had tea.

As I planned to go native on the same evening, I had a cup of milk and three Britania NutriChoice biscuits.

At home I had two chapatti late night after reaching my home.

My activities: I could not walk today, however I managed to do some exercises.

From Controlled Diet to Balanced Diet.....

Reaching Healthy Weight:  {Day-11}

66 days to go....

From 11th day to 20th day I have decided to keep similar target of reducing my weight.  With similar workouts.  But from "Controlled diet to Balanced diet."

From 11th day on-wards slightly there will be changes in my diet.

Diet:

Milk and Kellog's
One tender coconut.

Skipped Lunch because of continuous patients. 

Evening, I had tea.

From restaurant I ordered Traditional Elada.
Diner I ate Idiyappam with coconut milk.
Had two small Bananas at night.

Activities:
Now, My timings of sleeping and waking up are regularized.

Managed walking 7 kilometers in whole day.

Exercises for 30 minutes.

Sleep:  8 Hours.

Sitting:  Average of 3-4 hours.

Medicines:  Regular Kashayam (Only Morning times).

Achieved a weight loss of 2 kilograms in 10 days as desired!!!!!

Reaching Healthy Weight:  {Day-10}

67 days to go....

In 10 days,  I achieved what I was deserving.  I reduced nearly 2 kilograms of weight as targeted before with diet and activities.

In 10 days duration, I had rice only one time on tenth day night.

Diet:

I managed to have Milk and Kellog's in morning.

One tender coconut.

Lunch, I had Two Tandoori Rotis.

Evening, I had tea.

Night, for dinner, I had rice (Kushka), and daal with rice.

Had Milk at bed time added few kellog's.

(Missed having fruits today :-()

Activities:

Managed walking 7 kilometers in whole day.

Exercises for 30 minutes.

Sleep:  8 Hours.

Sitting:  Average of 3-4 hours.

Medicines:  Regular Kashayam (Only Morning times).

Reached Nine days Actively with diet and exercises....

Reaching Healthy Weight:  {Day-9}

68 days to go....

"Every 4 out 10 of Bangaloreans are either over weighed or Obese"

At 9th Day, I did not care about rain because I must not escape with this rain excuse.  So, Umbrella accompanied me for my walk :-).

Diet: 

• Morning Milk with Kellog's.
• Apple.
• Two Tandoori Rotis and vegetable curry around 2.30 PM.
• Evening Tea at 4 PM.
• Night a cup of milk with kellogs at 8.30 PM.
• Pomegranate at 9.15 PM.

Yes, My diet was comparatively less.

 Activities:  Walked 7 kilometers.

Exercises for 30 minutes.

Dr. Vijay's Diary on 8th day....

Reaching Healthy Weight:  {Day-8}

69 days to go....

My eighth day disappointed me a bit!!!!

Because of rains I could not walk as desired, however I managed to walk about 2-kilometers  in other forms.

However, My diet went well and strictly.  Literally I stopped having coffee now and minimized added sugars and I am getting natural sugars through fruits.

Diet: As usually.

• Morning Milk with Kellog's.
• One Apple.
• Tender coconut.
• Laddu on one special occasion from my office.
• Two Tandoori Rotis and vegetable curry around 2.30 PM.
• Evening Tea at 4 PM.
• Night:  I had one single Raagi Dosa at Madurai Idly shop.
• Night a cup of milk with kellogs at 8.30 PM.
• Orange at 9.00 PM.

Activities:  Rain minus 6 Kilometers :-(.

Exercises for 30 minutes.

They do it for films, I do it for myself, for my health....In 7 days I achieved something important

Reaching Healthy Weight:  {Day-7}

70 days to go....

"You lose your weight and you gain your confidence"

My approach was consistent in these 7 days.  Without any distraction in activities and diet helped to reduce healthy weight of 1750 grams (approximate).

My resolution is very simple and possible to like-minded who are health conscious.

As usual I had my Kashyam.

My wakeup time and bed time were regularized considerably, however, late night sleep has to be corrected a bit.

My diet:

• Morning Milk with Kellog's.
• Apple.
• Tender coconut.
• Daal payasam from Sanjeevanam Restaurant around 12.30 PM.
• Two Tandoori Rotis and Brown gram curry around 2.00 PM.
• Evening Tea at 5 PM.
• Night a cup of milk with kellogs at 8.30 PM.
• Orange at 9.30 PM.

My activities:

• Morning exercises of 30 minutes.
• As usual walking of 7 kilometers up and down.

In summary, my overall one-week diet and activities went well and I am comfortable with my diet and result is not only weight reduction, I build up a confidence in life to achieve many such goals.

My sixth day of Health Diary.....

Reaching Healthy Weight:  {Day-6}

71 days to go....

"He/She is a rich who thinks to lose some POUNDS of Weight rather than Saving some POUNDS of Money."----Exclusively for Over-Weighed and Obese.

My sixth day went well with regular controlled diet and exercises.

I reduced about 1500 grams of weight in six days!!!!

I had Morning Medicine.

Diet:

• Milk plus Kellog's Chocos.
• Tender coconut.
• Lunch:  Two Tandoori Rotis and Vegetable Curry.
• Evening:  A cup of Tea followed by a special multigrain sandwich and cucumber.
• Around 8.30 PM, I had pomegranates.
• As a part of nutritional requirement, I had egg (Planning to have it weekly twice).

Activities:

• I have done 45 minutes of exercises.
• As usual total of 7 kilometers of walking (UP and Down to my office).

Dr. Vijay's Health Diary 5th Day: Transformation must happen physically as well as mentally....

Reaching Healthy Weight:  {Day-5}

72 days to go.....

Eating a healthy diet can help prevent obesity

People can:
1) maintain a healthy weight
2) limit total fat intake and shift fat consumption away from saturated fats to unsaturated fats
3) increase consumption of fruit, vegetables, pulses, whole grains and nuts
4) limit the intake of sugar and salt.

----WHO

My fifth day, of course went well with strict diet and exercises without hampering my regular activities.

Few important give-ups:  I left coffee temporarily but not permanently.  Sugar intake has been minimized.

Diet:

• As usually A cup of milk plus Kellog's Chocos.
• Tender coconut.
• Lunch:  Two Tandoori Rotis and Vegetable Curry.
• Evening:  A cup of Tea and three Britania Multi-grain biscuits.
• Around 5 PM, I had pomegranates.
• At 8.00 PM:  Two Rotis plus Daal.
• Around 9.30 PM, I had  one orange, and one cup cake.

Activities:

• I am adding some time for exercises and I have done 45 minutes of exercises.
• As usual total of 7 kilometers of walking (UP and Down to my office).
• Regarding weight, I think considerably it has come down.

Note:  I am not straining myself to reduce weight.  Only on controlled diet and exercises plus some Ayurvedic medicines are helping me along with my will power.  I am not loosing my energy levels and over and above I am very much enthusiastic now-a-days :-)

Dr. Vijay's Health Diary: 4th Day/77 Days

Reaching Healthy Weight:  Day-4

73 days to go.....

Overweight and obesity are defined as "abnormal or excessive fat accumulation that may impair health"----WHO.

With minor modifications, my diet and exercises went well on fourth day too....

Diet:

I had my regular Kashyam.

1. Morning:  Milk plus Kellog's Chocos.
2. Around 9.30:  I had Pomegranate.
3. Around 10.30 AM:  I had Tender Coconut.
4. Afternoon Lunch:  I had Two Tandoori Rotis and Vegetable Curry (It contains capsicum and baby corn).
5. Evening I had tea with 3 Britania Multigrain Biscuits.
6. Night Dinner I had 3 thin chapatis and curry.
7. After some time I had one apple and one cup cake.

Activities:

• I got up by 7.30 AM and went to bed early by 10.30.  So, feeling happy with those changes.
• I have exercised for about 30 minutes and went to my office by car.  So, could not walk for 6 kilometers yesterday, however, I managed to walk for 2 kilometers in other forms of walking.
• Sitting hours are comparatively reduced.

Instead of checking my weight daily, I planned to check once in three days.

However, I feel comfortable and lite even at the end of the day.

Dr. Vijay's Health Diary: 3rd day/ 77 days

Reaching Healthy Weight:  Day-3

74 days to go.....

"It is scientifically considered that Abdominal Obesity acts as risk factors for various cardiovascular diseases and diabetes."

      
 My 3rd day went quite satisfactory in terms of diet and exercises, and walking.  I tried to improve my will power that helped me to cement my goal stronger.

"As desired, I lost a weight of 300 grams in three days."

Today Started my day bit early, I got up by 8.00 AM and after freshen up I had few Ayurvedic Medicines.  As Ayurveda believes on "Ahara;" "Vihara;" "Aushadha;" in preventing some illnesses or even to restore or boost your health.  In my case as I felt it necessary to shed excess fats, I started having Kashayam.

Diet:

• Followed by which I had Cup of lite Coffee after 30 minutes.
• Then I had Sunfeast Masala Oats.(9.00 AM).
• Around 10.30 AM:  I had Tender Coconut.
• Around 1.45 PM:  I had Two Tandoori Rotis plus curry provided along with.
• I had tea around 5 PM.
• Night I had A cup of Steamed Corn around 8.30 PM.
• One Apple around 9.00 PM
• At 9.30 PM I could not resist having one cup cake :-(. {Cup cake is not a part of my diet, but could not control having it....}
• Water when and as needed.

Activities:

• I did walking as usual 6.5-7.00 kilometers to and fro to my office.
• I did some warm up exercises in morning.
• I tried avoiding sitting for long hours in my cabin and I just walked in my campus in every one hour interval.
• Went to bed by 11. PM.

Dr. Vijay's Diary: Day 2/77

Reaching Healthy Weight

2nd Day out of 77 Days.

       

Message to friends:

"There are three causative factors for any illness which we are going to suffer:

Prajanaparadha: Committing mistakes knowingly.

Asatmendriyartha samyoga:  Wrong usage of our senses

Kala or parinama:  Seasonal variations."

Prajanaparadha: Committing mistakes knowingly :

"I know I have committed some mistakes knowingly that may harm my health. 

Eg:  As I am fond of sweets, I use to have sweets almost daily after having dinner which is typically a grave mistake."  

  As usual I woke up by 8.30 AM, which I am going to fix it 6.00 AM from next day.  Soon after getting up, I did warm up exercise for 15 minutes.  Had Coffee (less coffee powder and more milk).  Had two Idly with sambar.

I had a 3 KM walk and on the way I had one tender coconut water.

After reaching my hospital, I just checked my weight, it is still same 77 Kg, no change however.

To be continued....................

Dated: 08/11/2014, 9.15 AM:

Yesterday afternoon I just skipped my lunch.  Then Around 5.30 PM, I had traditional 'ela-ada' from my Sanjeevanam Restaurant.

Night Dinner I had rice and daal as dinner which I am going to change it from next day.

So, My overall diet on Day-2 was:

• A cup of Coffee (Less Coffee Powder and More Milk).
• 2 Idly and Sambar.
• Tender coconut.
• Cup of Tea (4 PM).
• Ela-ada.
• Rice & Dal.
• Water (when and as needed).

However I maintained having the above mentioned in equal intervals.

Activities done:

As I decided, I walked total of 6 kilometers.

Avoided sitting for long hours and walked in between in my campus {luckily I have enough space to relax :-) }

In between I have done some stretching exercises for two-three minutes whenever I come out of my chamber.

From tomorrow on wards, I designed some lifestyle changes and diet changes, which I am going to follow.  Once I settled down with diet control, then I will design on my nutritional requirements.

Dr. Vijay's Health Dairy

Reaching Healthy Weight

1st Day out of 77 Days.

Yes,  Marking this day as first (1/77), I started workout.  Being a doctor it is not enough to keep on telling my over-weighed and obese patients to follow on diet and exercises along with medications.  I must set myself as an example so that I can inspire my patients.

Before I reach to Obesity, I decided 'By Hook or By Crook' to reach my goal of reducing uncessary weight in healthy way.

So, I designed few of my own Fitness Mantras:

1. Shed your EGO first, then shed your WEIGHT
2. Controlling Panchendriyas (Five senses).
3. Note down benefits on Day-Today Basis.
4. Plan short-term diet.

In terms of food, whatever I am going to have for a day, I am going to divide into Eight Portions.

• Morning Breakfast:  3 Portions:  It can be started with Mono Fruit (Single Fruit), Plus Regular Breakfast Plus a cup of Milk.
• Pre-Lunch: 1 Portion:  Just Having two healthy Bics or Soaked Badam or or anything of your choice.
• Lunch:  2 Portions of food.
• Evening:  1 Portion:  Tea with snacks.
• Dinner:  1 Portion.

Evaluating My drawbacks and Corrections:

1. Getting up Late:  I will correct from tomorrow.
2. Sitting for long hours:  Yes, Now I started displacing myself when and as needed.
3. Not following food timings:  It is a grave mistake which I am doing currently and I must correct it to reach my goals.
4. Going to bed late:  This is also very big mistake what I am doing and from today I am going to rectify it.
5. Eating sweets after dinner:  This is also my drawback and bad habit which I am trying to stop and will definitely stop it in future for which stop stocking such food stuff at home.

What I did for the DAY 1:

Writing on 07/11/2014, 12.30 PM:

The only one good thing which I did is to walk 6 kilometers.

However Diet wise, I maintained having one cup of coffee in morning plus two tea bun (that contains maida and I later realized to cut down Maida, so going to avoid in future), followed by one apple, and around 11.30 AM I had one Banana.

For Lunch, I had rice and daal.

Dinner, unexpectedly, I had bit heavy at Santhigiri Ashram.  I had Kichidi made with Suchi Rava, and followed by payasam.

At around 10 PM I had Papaya.

So, overall I maintained moderate diet yesterday.  At bed time I just analyzed my food intake and planned for the next day accordingly.
As usually I went to sleep around 11.45 PM which I am going to change it to 10.30 PM.