Lose Weight Without Diet or Gym | Simple Tips for Parents |Dr Aravind Padmaraju

Tired of following strict diets and quitting after a week? Or you sign up for a gym membership but never go for the gym? You're not alone, and you don't need to do either to lose weight. So let me show you how you can lose weight naturally without following any kind of strict diets and workouts. Have you ever seen water dripping in slowly into a bucket? Over time, it fills a bucket completely. In the same way, bringing us healthy changes in your life every single day fills up your healthy bucket, which will help you to lose weight. So not the crash diets or extreme gym sessions, which will not suit into your lifestyle. Hi, my name is Arvind Padmaraju. I'm a health and wellness coach and a TEDx speaker, and in this video, I'm going to share you some of the practical, simple small, small changes you can bring into your day-to-day life which will contribute over a long period of time of weight loss. So let me break down into 3 simple habits you can start mastering right now. The first and foremost thing is, so the way you think about your health journey, you need to break it for once for all. So start changing, start changing the vocabulary of how you are treating your body and your health. For example, every single time if you're starting with a negative mindset, what it is going to do is it can stop you to start taking actions over a period of time. Because what has been conditioned here is what exactly your body takes the actions. So instead of doing that, first start changing this conversation and changing this vocabulary in a right way. For example, start saying that it is easy and effortless for me to lose weight. I can easily follow a diet. I am a I'm a fitness freak where exercising, I can do it easily and effortlessly. I will sleep well. I drink water. I hydrate my body every single day. I have an amazing immune system. So like this, you keep conditioning your mindset every single day. So that's when your mind starts tuning into what is the healthy habits. Automatically, your actions will become automatic. That is the 4 steps. Start changing your mindset and start talking, you a more positive sense along with the feelings. Every single affirmation you are reaffirming, start using with the feelings. I feel amazing when I lose my weight, and I feel amazing following a diet. I love exercising. So add feelings to it so that you start conditioning your mind. This is the first and foremost easy thing you can start doing. Start abusing yourself, start being very self-critical about yourself, and start accepting all your negatives and start focusing on building and building that right mindset, what exactly you want to achieve. So that is the first step, rewiring your brain. The second important step is always make sure that every meal is a balanced meal. What is a balanced meal? I'll give you a simple formula. There's a 4-step formula: 50%, 20%, 20%, and 10%. So what is this 50%, 20%, 20%, and 10%? It's a very simple way. I don't, I don't want you to complicate the whole journey. Make sure that every meal plate has at least 50% of your plate has veggies, which will give you the enough fiber, which will be filling, and which will also help you in hunger management. The second important thing which you need to add is 20% of the protein in each meal. So make sure that every person— for example, if your weight is say 90 kgs, at least you need 90 grams of protein. Anywhere between, um, 90 grams and above is what is the minimum required for your diet. So make sure that you prioritize your protein every single day. Protein people think that it is too difficult to get it. There are a lot of ways for vegetarians and non-vegetarians. For example, non-vegetarians, protein, fish, meat, and then eggs. There are, uh, these are some of the ways. And for the vegetarians, you have lentils, we have soya chunks, we have beans, you have paneer, you have soya chunks. You can include in a day in a multiple meal so that you get enough protein. And the third 20% is give the carbohydrates as part of your diet. So this carbohydrates, again, you can divide into two things, which is easily absorbable carbohydrates like all sugary items. Limit that to 20% of this— 20% of the carbohydrates what you are doing. And make sure that 80% of your carbs comes from the complex carbs where fiber is included and where you are feeling satiety when you follow the diet. So follow this method. And also the last 10% is your fat content. So use this simple method, and every single day when you look at your plate, your plate should have a balance with these 4 ingredients, whatever I told you. And also make sure that you add a fruit every single day so that you get the minimum dose of, um, the vitamins and minerals for your body. So this is the second simple thing. Every single meal, start asking yourself, is it balanced? If it is not balanced, add the missing piece into it. And the Third important thing, movement. So we are being very, very busy with our current working style, the way working style we all the time is sitting. So the easiest way is keep— make this as a your day-to-day routine and go to your mobile and set a reminder that every 1 hour you go for 5 minutes walk. So 5 minutes walk into 12 minutes, and which will be equal to almost like 60 minutes of a walk. Just imagine. 12, 5 minutes into 12 times, if you do 60 minutes of a walk, which will easily, you can touch 8K to 10K steps. And also you can include something like when you are talking over the mobile, walk and talk, and be more active, and go, maybe there is any 1 or 2 stairs, go by the staircases. So like this, the small, small changes what you're going to bring is what actually brings your lifestyle and your transformation, not just following stringent process which can suffice only for a few days. The fourth important thing, which is very important in your journey, is hydrating your body well and also sleeping well. Make sure that you give at least 1 liter of water for every 20 kgs of your weight. Try this one, and because the more hydrated you are, it will also help you in hunger management and also not consuming the excess calories. And also make sure that you sleep 7 to 8 hours. So sleep also plays a major role, the adherence of your diet, and the way you recover following day. So by following these 4 simple steps, do it for 21 days or beyond and see what are the changes you can bring. And over a period of a time, you will start experiencing a small, small transformation start happening on your own overall diet, your overall appetite, and your overall the cravings, all these things comes down. Okay, so try these 4 simple steps so to lose your weight efficiently. And one thing what you need to remember is start practicing this and your weight loss is purely a mathematical game. So which I'm going to share it with you in the next video, how exactly you can do a step by step, how you can target your weight loss in the next video. So by using these simple habits, one of my client He was, he was a busy dad working for long hours. He started balancing his meals and walking during the meetings and drinking more water. In 3 months, he lost 7 kgs by just following these simple tips. So what is most important is small habits over a period of time gets bigger results. So now it's your turn to start. So start practicing these 4 simple steps and let me know what is the one thing you're going to focus this week and What is the changes you are being experiencing? Keep updating below this video every week. Okay, so thank you so much for watching this video. Hope this video is helpful. If it was helpful, please share it with the 3 people who do you think adds value into their life and their health. And if you're still new to our channel, click on the subscribe button, click on the bell icon so you will be notified when I post my new video. And if you are new to our, uh, um, this community, and I run a community called SuperFit Families where all the busy parents together we working on a one mission to transform our ourselves, build that routine into our lifestyle, and gain the knowledge so that we become the super health superhero for our own kids. If you really wanted to be part of it, the link is there in the below description where you can join me, the first level of Habit Challenge, where these kind of small, small challenges, we're going to master it for 30 days live. So if you want to master your habits by building them on a day-to-day basis for 15 to 20 minutes, the link is below. So click on the link And I'll see you inside my 30 Days Challenge. See you.