Dietary choices play a significant role in weight management, especially in a time where sedentary lifestyles and reduced physical activity have become the norm. Ambika Jain, who lost 18 kgs through consistent dietary and fitness efforts, has shared her journey and tips for others looking to manage their weight effectively.
A nutrition science graduate, Ambika documents her weight loss progress and shares helpful insights on her social media platforms. Her approach combines a healthy meal plan with simple, sustainable workout routines. In one of her posts, under the handle fitwithambika, she shared a series of food swaps that helped her shed inches.
Ambika’s Food Swaps for Weight Loss
In her post, Ambika explains how making small but impactful food swaps can significantly aid weight loss. These swaps not only reduce calorie intake but also promote a balanced diet. Here’s a summary of the swaps that helped her:
Besan Cheela Instead of White Bread: A nutritious alternative to regular white bread, besan (chickpea flour) cheela is high in protein and fiber, making it a filling breakfast option.
Roasted Channa Instead of Fried Chips: For snacking, roasted channa provides a crunchy, satisfying option with less fat and more protein than traditional chips.
Corn (Bhutta) Instead of Bhujia: Opting for grilled corn (bhutta) instead of fried bhujia is a great low-calorie, fiber-rich snack.
Roasted Makhanas Instead of Biscuits: When cravings for biscuits strike, roasted makhanas (fox nuts) can be a healthy alternative, offering a crunchy, low-calorie snack.
Plain Yogurt with Fruits and Nuts Instead of Flavored Yogurt: Instead of pre-flavored yogurts, Ambika recommends plain yogurt mixed with fruits and nuts to add natural sweetness and extra nutrients.
Ambika emphasizes that these swaps, when combined with a balanced calorie-deficit diet, can help people achieve their weight loss goals more effectively.
Ambika’s Workout Routine for a Toned Physique
Alongside dietary changes, Ambika incorporated regular exercise into her routine. She shared a list of exercises that helped her reduce 8 inches from her waistline. The exercises she recommends are simple but effective:
- Twister Jumps: 20 reps × 4 sets
- Bird Dog Position: 20 reps × 2 sets per side
- Mountain Climbers: 20 reps × 4 sets
- V Stretch: 20 reps × 2 sets
- Standing Cross Knee-to-Toe Touches: 20 reps × 4 sets
- Side Crunches: 20 reps × 2 sets per side
- Shuffle Cross Toe Touches: 20 reps × 5 sets
- Burpees: 25 reps × 1 set
- Standing Cross Knee Bent: 20 reps × 2 sets
- Pelvic Raises: 20 reps × 2 sets
Ambika stresses that exercise alone isn’t enough. Following a balanced calorie-deficit diet is essential to see results. She advocates for small, manageable changes to both diet and exercise routines that can make a lasting impact.
A Sustainable Weight Loss Journey
According to Ambika, consistency is key. Combining a sensible, low-calorie diet with regular exercise can help individuals achieve sustainable weight loss. However, she also advises that everyone’s body responds differently to diets and workout routines. Consulting with a professional to tailor a personalized plan can be beneficial for ensuring long-term success.
Ambika’s journey demonstrates that with dedication, the right food choices, and a balanced workout regimen, weight loss can be achieved in a healthy and sustainable way.
Related Topics:
Does Brown Bread Cause Belly Fat
