Let me share my own experience about health. Now I am 45 years old man from India. Ten years back I was totally unaware about health, just knew few words like high/low blood pressure, blood sugar etc. In the year 2011 someday I woke up from the bed in the morning and found my big toe in the right leg became reddish and it was paining. I neglected it and it became normal in two to three days. After few months same incidents happened with me and I told it to my senior and he suggested me to go for Lipid Profile test. First time I heard the name ‘Lipid Profile’.  Before going to the doctor I gave my blood sample for test and got a report but I did not know anything about the result. Cholesterol, Triglycerides, Uric acid level was at high risk zone. Doctor suggested medicines for one month and he said “you need to lose weight and have to change life style”. He also said that as I lose weight the dose medicines will be reduced. Now let me explain what exactly I am doing since then and what am I today?


The level of cholesterol, Triglycerides and Uric acid was very high. Then I started study about the chronic disease and tried to find the remedies that how to overcome from the problem. Can you imagine? I lost 7 kg of weight in three months. In the next few paragraphs I am going to explain about my routine which I am following since then.

  • Get up Early in the Morning

I use to get up around 4 AM in the morning. After taking 1 Liter of water go for walk for 15 minutes, jogging for 15 minutes, and simple exercise for 20 minutes and lastly yoga for 20 minutes. After coming back from walking again consume 1 liter of water. And it is the most productive way to start your day.

  • Breakfast menu

Two plain roti with dal and salad or you can take smoothies, juice or a bowl of milk with plain cornflakes. Try to make combination of protein and carbohydrates. That will help you to be energetic throughout the day.

  • Fruits

Take seasonal fruits one hour before lunch. This will help you in your digestion and many life processes. Every fruits have their own benefits. I think it’s good to eat all fruits in a limited quantity which are available in the season.

  • Lunch

Avoid rice in lunch and try to take two to three roti with seasonal vegetables along with Dahi. After taking lunch 10-15 minutes normal walk is necessary. In the afternoon, green tea can be taken.

  • Dinner

It is also in the same pattern of lunch but at night you can take a combination of both rice and roti. And avoid Dahi at night.   Dinner is generally taken before 8 PM. Sometimes you can take a cup of toned milk before sleep.


  • Red meat
  • Junk food
  • Too much Sugar and Salt
  • Bakery items
  • Packed food

The safest and most sustainable way to reduce weight is a combination of caloric restriction and regular exercise in the long term. Even if weight management is not our goal, there are also many health benefits to a well-balanced diet and regular physical activity. If we are overweight, we are at risk for pre-diabetes. But start on a combination of moderate physical activity and a sensible diet now, and we can lower your risk for diabetes and other diseases. A person can change one’s body composition through diet alone without exercise. However it’s the combination of both that provides a complete healthy package. We gain weight when we take in more calories than we need. Therefore, reducing calorie intake would naturally be the key to weight loss. But this is usually not sustainable. After some time, people tend to revert to their old habits. Even worse, the sense of deprivation leads them to eat more, causing them to put back all the weight they had initially lost.


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