Yoga exercises that help you lose weight gratually.
Yoga is definitely beneficial to keep your body, mind & soul healthy and lose body weight. However, most men and women are unable to exercise due to their workload. And some men & women may not like to exercise. In this article we are going to look at yoga asanas for both men & women
like this. You can do these yoga poses even when you wake up in the morning at your home.
Morning work is usually hectic, but you can add yoga to your morning routine to calm your mind and work with patience, it will change your life style. Let’s find out about asanas that can help in weight loss from Yoga Teacher M.Ayyanar, founder of the Heritage Tamilnadu Yoga & Fitness Centre.
Expert advises to do some subtle exercises(Sukshma vyayama & Sthula Vyayama) before doing yogasanas, it will give better flexibility to do yoga. Exercise by gently rotating your neck, shoulder, wrists, hip, Knees and ankles. Next you can do breathing exercises while sitting upright with your spine straight. You can prepare yourself by doing exercises like these before doing yoga.
Yoga poses increase strength and flexibility, reduce stress and help keep you full of energy throughout the day. Surya Namaskar(Sun salutation) also good for weight loss.
You can follow the below diet chart to lose you weight. 7 days routine diet chart
DAY 1
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 1 cup warm water with juice of half a lime and honey + Raw curry leaves |
| Breakfast (8:00 am – 8.30 am) | 3 millet idlis + 1 small bowl sambar + ½ a small bowl of peanut and coconut chutney + 1 cup (Chukku Malli tea) or green tea |
| Mid Morning (10:30 am) | 1 medium apple or a small bowl of grapes or fresh fruits juice |
| Lunch (1:00 pm – 1:30 pm) | 2 ragi balls + Vegetable curry + 1 cup rasam + 1 cup buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup (Chukku Malli tea) or green tea |
| Dinner (7.00 pm – 7.30 pm) | 2 rotis + 1 medium bowl of vegetable curry |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
DAY 2
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 1 cup warm water with juice of half a lime and honey + Raw curry leaves |
| Breakfast (8:00 am – 8.30 am) | 2 medium Wheat rava dosas + tomato and onion chutney + 4 almonds or Pumpkin seed |
| Mid Morning (10:30 am) | 1 cup cut fruits or vegetable salad |
| Lunch (1:00 pm – 1:30 pm) | 1 small bowl brown rice (or) 1 cup vendakkai(ladies finders) gojju + 1 cup sambar + cucumber and carrot salad + 1 cup buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup Chukku malli tea + boiled peanuts (20 g) |
| Dinner (7.00 pm – 7.30 pm) | 2 rotis + 1 cup mixed daal + 1 medium bowl vegetable kadalai curry+ cucumber, onion, and tomato salad |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
DAY 3
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (8:00 am – 8.30 am) | 3 Green Lentils + ¼ cup allam pachadi + 4 almonds or Pumpkin seeds |
| Mid Morning (10:30 am) | 1 cup freshly pressed fruit juice without sugar |
| Lunch (1:00 pm – 1:30 pm) | 1 small bowl Karuppu kavuni rice + 1 cup daal + 1 small bowl beetroot poriyal + 1 small cup of sprouts salad + 1 cup buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup (Chukku Malli tea) or green tea |
| Dinner (7.00 pm – 7.30 pm) | wheat rava upma with 1 cup vegetable kurma |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
DAY 4
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (8:00 am – 8.30 am) | 3 millet idlis + 1 small bowl sambar + ½ a small bowl of peanut and coconut chutney + 1 cup (Chukku Malli tea) or green tea |
| Mid Morning (10:30 am) | Cucumber slices or Fresh fruits juice or Cut Fruits + 4 almonds or Pumpkin seeds |
| Lunch (1:00 pm – 1:30 pm) | 1 small bowl white rice + 1 cup ridge gourd daal + ½ medium bowl of stir-fried carrots + tomato and beetroot salad + 1 cup buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup (Chukku Malli tea) |
| Dinner (7.00 pm – 7.30 pm) | 2 rotis + 1 cup mixed veg curry + ½ cup whole masoor daal + carrot and cucumber salad |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
DAY 5
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (8:00 am – 8.30 am) | 1 cup green tea + 2 puttus + 1 medium bowl cherupayar thoran |
| Mid Morning (10:30 am) | 3 almonds + 1 cup watermelon juice |
| Lunch (1:00 pm – 1:30 pm) | 1 small bowl coconut rice (or) Millets rice + 1 cup palak daal + 1 medium bowl cauliflower kootu + carrot, beetroot, and cucumber salad + 1 cup buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup (Chukku Malli tea) or green tea |
| Dinner (7.00 pm – 7.30 pm) | 2 Ragi rotis + 1 medium bowl yellow daal + a small bowl vendakkai(ladies finders) gojju |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
DAY 6
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 1 cup warm water with juice of half a lime and honey + Raw curry leaves |
| Breakfast (8:00 am – 8.30 am) | 2-3 Idiyappams with vegetable stew |
| Mid Morning (10:30 am) | 1 banana + 2 almonds or Pumpkin seeds |
| Lunch (1:00 pm – 1:30 pm) | 1 medium cup white rice or Millets rice + 1 small cup kothavarangai puli kootu + 1 cup sambar + 1 cup curd or 1 cup buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup coconut water or 1 cup Chukku malli tea |
| Dinner (7.00 pm – 7.30 pm) | 2 Dhosa + Tomato or Coconut Chuttny + cucumber and carrot salad |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
DAY 7
| Time | What to Eat |
| Early Morning (7:00 am – 7.30 am) | 1 cup warm water with juice of half a lime and honey + Raw curry leaves |
| Breakfast (8:00 am – 8.30 am) | 1 medium bowl pongal with coconut chutney + sambar |
| Mid Morning (10:30 am) | 1 cup coconut water |
| Lunch (1:00 pm – 1:30 pm) | 1 medium cup white rice + 1 medium bowl (fish gravy or chicken gravy) + 1 small bowl buttermilk |
| Post-Lunch (4:00 pm – 4:30 pm) | 1 cup Chukku Malli tea + 1 cup of moong sprout salad |
| Dinner (7.00 pm – 7.30 pm) | 2 Wheat rotis or Ragi Rotis + 1 cup daal + stir-fried beetroot + cucumber and tomato salad |
| Bed Time (9:30 pm) | 1 cup warm milk with a pinch of turmeric |
How to do Chukku Malli Tea:
Dried Ginger, Thippili (Piper Nigrum), Black Pepper, Chitharathai (Galanga), Cumin seed, Cardamom, Coriander seed, Tulsi (Ocimum Tenuiorum), Palm Jaggery or Palm Candy, Nutmeg, Turmeric
