30 days | 5 KG Reduction Challenge

Vivek P
Vivek P
Sep 4, 2018 · 3 min read

I’m starting a challenge to reduce 5 Kgs in 30 days. I’ll be sharing my food, exercise and progress in this article.

Anyone can join me during this challenge. You can follow your own diet/exercise routine or match mine.

Generic to Avoid

  1. Avoid sugar (not even in coffee) — The most important rule of all. No sugar whatsoever in coffee, soda, juice, sweet, cake, NO NO NO!
  2. Avoid fast food (burger, pizza etc…)
  3. Avoid fried food (chips, gobi manchurian etc…)
  4. Avoid starving. You must eat something every time you are hungry. If your quota is over, have vegetables(always okay). If you starve, your metabolism will come down and whatever exercise you do will not contribute to weight reduction.

Generic to Follow

  1. TWO Healthy fulfilling meals per day. (preferably breakfast and lunch)
    Per Meal
    3 Rotis + Sabzi + Curd
    OR
    1 portion Rice + Dal + Curd
    OR
    3 Idli/2 Dosa + Chutney + Sambar (No Vada)
  2. 1 Snack time(preferably evening)
    Per snack
    - 3 walnuts
    - 3 badam
    - 1 fruit
  3. ONE Vegetable/fruit meal (preferably dinner)
    This mean only consists of 70% vegetables and 30% fruits
  4. 4 Drinks
    - Morning: Hot water with lemon & honey
    - Afternoon: Green Tea
    - Evening: Milk (Dairy or Soya)
    - Night: Luke warm water
  5. One and only one cheat day per week.
  6. Five workouts(at least one hour each) per weak. Mix and match any type of exercise you want.
  7. Sleep at least 6 hours every single day (preferably 7–8 hours).

Day 1 (Sep 3rd)

Breakfast (8:00 AM)
2 Idli + Vada + Chutney

Drink 1 (11:00 AM)
Green Tea

Lunch (12:30 PM)
2 Chapathi + Little Rice + Channa Subzi + Curd

Drink 2 (2:00 PM)
Coffee without sugar

Evening snacks (5:30 PM)
3 chapathis + Dal

Exercise (8:00 PM-9:00PM)
Yoga

Dinner (10:00 PM)
Channa Subzi + Curd


Day 2 (Sep 4th)

Breakfast (8:00 AM)
Rasam Rice + Curd Rice + Beetroot Sabzi

Drink 1 (10:00 AM)
Green Tea

Lunch (1:00 PM)
1 Chapathi + 1 cup Palak Curry + 2 cups vegetable Sabzi + 1 cup dal + 1 cup curd

Drink 2 (2:45 PM)
Hot water

Evening Snacks (5:30PM)
Half Guava + 1 cup Papaya + 2 bowls of soup made of carrot, beans, peas, butter

Exercise (6:00–7:00PM)
Prowl Workout at Cult (Dance + Boxing + Martial Arts)

Dinner (9:00 PM)
1 bowl of Kadle Kaalu Usli (Channa)
1 bowl of soup made of carrot, beans & peas


Day 3 (Sep 5th)

Breakfast (8:00 AM)
2 bowls of Spinach Sambar Rice

Drink 1 (10:00 AM)
Hot water

Lunch (1:00 PM)
1 bowl curd rice + 2 cup dal makhani + 1 cup curd

Drink 2 (1:30 PM)
Filter coffee without sugar

Drink 3 (4:30 PM)
Sapota(Chikku) Milkshake without sugar

Exercise (5:00–6:00PM)
Zumba workout at Cult

Evening Snacks (6:30)
1 apple + 20 curry leaves + 5 badam + 3 cashew + 1 cup of milk without sugar + 1 cucumber

Dinner

1 cup spinach sambar + 1 big carrot


Day 4 (Sep 6th)

Breakfast

2 bowls of Upma and 1 bowl of Sambar rice

Lunch

3 Chapathis + 2 bowls of rice + 1 bowl dal (more than I was supposed to, considering this a cheat meal)

Drink 1

Eat.fit: The immunity pull-up drink

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