I am planning to loose 5 kilo in one month without dieting. I cannot sacrifice my daal bhaat tarkari, you know two times a day.

I am planning to go to gym two hour everyday for five days a week. By the way i just wanna know how much calory is there in "ek thaal daal bhaat ra kukhuroko maashu".

Please need some serious suggestion...

@Poon-hill Exercise schedule:

Thank you for such a nice suggestions from all of you. I am a 32 year old male i weigh around 76 kilo and i am 176 cm around 5 ft 6 inch.

I have a crazy eating habbit, morning at around 8 o 'clock i eat a cinamon frosted role and a cup of cofee ( most of the time). At 12 i eat lunch, most of the time it will be you know daal bhaat and tarkaari. At night around 8 to 9 i again eat daal bhaat and tarkaari, with eag (most of the time). I go to bed around 11:30 to 12.

Since i work from 8 to 5 , i do not have time to go to gym+running during morning (except for weekend) . So i have to schedule my workout time during evening from 5 to 8.  

My aim is to lose around 5 kilo and maintain that weight for ever. I do not have a wild drinking habbit, i drink around 4 to 5 can that to very rarely say once in two months may be.

Again your input are highly apprecited.

Bahun.......................

Losing weight is pretty simple, especially if you love veggies.

Here are my tips :

Nutrition

1. Stay away from white stuff. i.e. NO white rice, no white sugar! Absolutely no!!!
2. Drink at least 8 glasses of water.
3. You HAVE to eat breakfast. Its a must. Your metabolism gets kickstarted and after 8 hours of sleep or so, your body needs something to get out of starvation mode.
4. Eat at least 5 meals. Eat every 3-4 hours. That way, you won't be eating a lot and at the same time, you won't be hungry in between your meals.
5. No to Soda/Pop ( because of Sugar ).
6. No eating after 8 pm. Also, early to bed will do the trick. The longer you stay awake, the hungrier you get and you start looking for snacks!
7. Now the tricky part. Eat LOTS and LOTS of veggies. You can NEVER go wrong by eating veggies. Eat as much as you can. Dumma bhudi phutne gari saag khanu.
8. Eat more lean protein. Protein builds muscles and the more muscular you get, the more calories get burned by your body. Watch out on Carbs. Carbs are good to give you energy but if you failed to burn it, guess where its gonna go and "sit down" - Yup, you guessed it. Your belly!
9. Eat Fiber! Plenty of 'em! Apple, 100% Whole grain wheat bread, Brown Rice, and Oatmeal are the best. Oatmeal for breakfast will do the trick. Also, eat at least somesort of fruit at least ONCE A DAY!!!
10. Limit your salt intake. Salt makes you look puffy ( fuleko jasto dekhincha ). So the less, the better.


Exercises
1. NEVER only do cardio. You will see an amazing result if you focused on your entire body.
2. Be patient. Losing 1 lb/week is the best way to go. If you went on a diet, you'll see an instant result and you'll drop 4-5 lbs but after a week, your body soon realizes that your body NEEDS to be storing energy, hence it stores anything you eat as fat! And guess what, the fat stays around your belly.
3. Lift weights. You don't need to go to the gym but buy a pair of dumbbells. Go to youtube and look for exercises.
4. One thing you'll realize is, your belly fat is really hard to get rid of but you have to understand that THAT's the hardest part of all this. Even though we'd want to get rid of that belly fat, you've gotta realize that when you start working out, your body starts blasting belly fat all over your body and belly fat is the last area!
5. Work out at least 4 days a week. Start off slowly but don't wait for too long. The sooner you get your acts straight, the faster you'll see results. Trust me, if you took a month to reach your max level, you'll start growing impatient. But again, don't try anything as outrageous as losing 10 lbs in a month. That's plain unhealthy!

Plz Note that I'm not a fitness professional but I've gone through an amazing transformation myself. I grew up playing lots of Basketball, soccer and cricket but when I moved to the States 6 years ago, it all changed. Minnesota ko weather le khattamai paryo...lack of exercises and more importantly, the increase in serving size did it all. Slowly but surely, I had gained 20 lbs in 2 years!

So to sum it all up, you really need to work your ass off bro. If said that you wish to lose 10 lbs! 10 lbs doesn't do a lot of justice. Go on an extreme diet and you'll drop it easily within a couple weeks but you'll again end up gaining the weight back. You've gotta change your lifestyle. A perfect balance of workout and nutrition will do the trick. Personally, I can't eat veggies. I suck big time on that department. Tesaile my progress was a little slow. Get at least 8 hours of sleep. Of course, don't stop eating your favorite food completely but try to get rid of the bad food off your system. I used to be a huge fan of steak and cheeseburgers - not to forget, those meaty pies from a local Pizzeria! Its been almost 3 months since I ate a cheeseburger! Its really bad for your health. Ani drinking is the same. Stay away from alcohol.

If you have more questions, I'll be more than happy to answer them.

Good luck on your journey. Trust me, you'll see an overall change. You'll be happier, you'll be fitter and you'll be found smiling more often than not!

Carbs should be your main source of energy because its easier to burn calories from carbs than proteins or fat. Don't stay away from "white stuff," just don't eat too much of that stuff.

I am not sure what exactly are you trying to do. Do you want to loose weight want be skinny or you want to loose fat and gain muscles at the same time.

I have been into workout for past few years and I can really help you depending on what you are tying to do with your body.

If you are just trying to do be skinny then you can run (cardio) and then loose weight.

But, If you want to loose fat% of your body and then gain muscles then it's a whole different thing.
Dropping body fat% and gaining muscles is very hard.

You will need to watch your diet, workout the right areas of the body and also keep up with proper protein and creatin intake. Tying to build muscles is not easy, it takes dedication and hard work.

I follow this workout route:
http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

It's a split workout routine and if you follow this and eat proper diet and supplement, in about a year you will have a wonderful body.

Diet is very important and you need to take lots of protein and creatine diet with low fat%.

You gain muscles only when you give it proper time to recover and rest before hitting gym again.

Status:
25 years
body fat%= 9%
weight= 165 lbs
height= 5 11"

Shantii, I've done P90X for over 9 months and I'm quite aware about Carbs vs Protein vs Fat. Protein is the hardest of the three to be broken down so the more protein you take, the more calories your body burns because your body needs to work a lot.

White Rice and other carbs do provide instant energy , sorta similar to the energy provided by sugar but it isn't a sustained energy. Your blood sugar spikes up instantly and after a while, there's a steep decline and this does no good to your body. On the otherhand, complex carbs likes Wheat Bread ensures that the rise of blood sugar is gradual and the energy stays intact for longer time frame.

I'm not saying that you should completely ignore white stuff but while it brings you no good, its substitutes will help you tremendously. Bear in mind, this bahun bro is looking for ways to drop weight.

try right size smoothie, they guarantee u that u will loose at least 15 pounds in 2 weeks.
hope this will help.

Thanks Bidroh, Tony 168, shantii and all other who have responded this thread. Tony168 and Bidroh, i think you guys are more experienced in this regard.

My intention is not to be bulky, i am planning to be swift and active, thats all. I do not want to add up muscles in my body, i wanna just get rid of this fat lose some weight and maintain that weight forever.

Once i get to a point where i feel comfortable with my body weight, say around 70 kilo, then i just wanna maintain that weight forever. So i am planning to quickly reduce my weight (by working out 5 days a week , one to two hour everyday) within a month or so. So after i reach to 70 kilo  i am planning to reduce my work out , say thrice a week (one to one and half hour everyday). 

Is this ok, you know , working out thrice a week. Will this help me in maintaining my weight, i am ready to change my eating habbit if i can maintain my 70 kilo of weight forever.

Thank you , you suggestion and your experiences are highly appreciated.

Bahun..

RUN BAHUN RUN!! 

Lahure Kancha , how many hours a day you think i should run to lose my weight and how many days a week?

Dude firstly you need to be disciplined!!

I didn't mean to criticize you. You said watch out on carbs which is why i said what i said.

But I still don’t understand how eating more proteins help you lose weight. Your body only starts breaking down protein after all of glucose and fats are used up. It might make sense to eat more proteins if you’re trying to build muscles. Excess proteins that your body doesn’t need gets converted to glycogen or fat and gets stored in your liver or your belly.

Shantii bro, your ignorance on this subject matter is clearly being reflected here and I hope you're not offended by my constructive criticism. Eat less carbs, you'll lose weight. Simple as that. Proteins make muscles and muscles burn fat. Carbs don't help you burn calories. All Carbs do is give you energy but once you overeat ( mainly carbs ), you'll have to burn it, else you start gaining weight and more importantly, your body will store the excess as fat!

Bahunbro, you're stating a very wishful thinking. You can't just drop weight and maintain it forever. There are two tricks, you need to lead an active lifestyle and watch your food intake. My dad's a prime example of this. He isn't that physically active anymore but he's maintained his current weight for the past 25 years. He's incredibly managed to maintain his weight by eating right. He doesn't overeat, EVER!

Now you might be saying why you can't do the same. The thing is, you just can't lose the appetite like that! Its impossible. You can go on a diet for few weeks but despite losing 10-15 lbs in a couple of months, your body will regain the weight and you'll be as heavy ( if not heavier ) as you are right now! So, you need to work out and once you start working out, it doesn't matter whether you're looking to bulk up or not. You'll gain muscles and those will burn the calories and you'll lose weight and will then be able to maintain it for a long time ( maybe for the rest of your life ). Once you start working out, your desire to eat unhealthy food will decrease too. Not to mention, assuming that you're married ( since you're in early thirties ), your sex life will be great.

It happened to me too bro! When I started working out, I just didn't see any justification on eating unhealthy. Working out and exercising will be hard. Like I've previously mentioned, I used to be a superfit and a great athlete when I was young and even I found it tough to regain my fitness! Mari mari exercise garera weight lose garna chodda kosailai motaune khana khana man lagcha ta?

And lastly, I wish to congratulate you on your decision. I'm sure you already have a career( and few kids) and this is a great start. Budho bhayepachi ta too late huncha. You're still young albeit older than me ( hence, budo bahun ) and you'll obviously face several obstacles coz of work, kids, family etc but this is the way to go. Don't forget, your metabolism is slow too.

For your own sake, I hope you're a pakka sakahari bahun. Maile bhaneko jastai, you can't go wrong with Veggies.

And oh, don't forget to take your before and after pics! They're the main motivational tools!

Good luck!

Bidroh, I could not have said it any better.....

All you guys who are planning on starting to go on diet or starting to working out, read Bidroh's post. He is absolutely right. The idea is simple more muscles you have in the body the more calories you burn.

I hate when people who have no clue about diet and workout start giving wrong advice.

Also, diet doesn't mean you starve your body. Your body needs food, just like gas in your car. Eat plenty of food, but good food. Eat lots of fresh vegetables, protein (egg white, meat), omega 3 ( fish), whole grain, nuts, lots of water and fresh fruits.

We all have craving for fried food and our lovely nepali food. What I do is once a week, I have cheat day and on that day only I eat whatever I want. This will help kill the craving and also not get you out of diet

You eat to feed your body proper fuel, so eat well and workout.

Good luck everyone!!!

Good points about the sources of Protein and Omega oil there, Tony. I completely missed 'em, I think.

Also, I forgot to add. Take a multivitamin every day. It helps a lot! Try to take a fishoil tablet too. Eat Almonds and drink plenty of water.

I forgot to add something! Always remember, food that tastes extremely good are likely to be the unhealthiest in most cases. Take Fish - Baked/Broiled fish is the healthiest, but once you fry it, it tastes a lot better but all the nutrition ( Protein and fatty acid ) will get destroyed. Chicken is another example. Fry it, its nutritional value gets deteriorated.

Also, whatever comes from mother nature is the best. I.e. no additives, no extra color, no nonsense! Hence I said, veggies and fruits are the best. Eat 'em raw if you can. I still can't eat a lot of veggies and that hurts my own causes but again, if you love veggies, you'll gain a lot in all respects and more importantly, drop a lot of weight!

eat cereals and oats will do..skip khana.

I do not think you have to take multivitamin if you eat well. You adding extra calories for nothing, unless you do vagarious physical work/exercise.

"
I
do not think you have to take multivitamin if you eat well. You adding
extra calories for nothing, unless you do vagarious physical
work/exercise."

What has eating extra calories or doing rigorous exercises got anything to do with multivitamin?  

If you are talking about the multivitamin capsules then there is no calories in them. If you are talking about taking in multivitamin via different food sources then yes there is calorie aspect associated with them. However, taking multivitamin will not lead to weight loss because vitamins are merely enzymes which help carry out different reactions within the body rather than being energy source. Any excess amount of vitamins in the body is excreted out as the body does not store vitamin. So, taking in multivitamin might help you psychologically but not much biochemically.

http://www.fourmilab.ch/hackdiet/e4