First thing in the morning drink 1 cup of warm water with lemon Drink lots of water throughout the day and with all meals
Drink lots of green Tea (in morning: has natural caffeine) and eliminate all juice (except natural pomegranate juice), diet andregular soft drinks. Drink only 1 cup of coffee a day)
Never ever eat sugar, this also means nothing white (no white Pasta, bread or potatoes (nothing processed, also known as “eating clean”)
Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat)
Eat all the vegetables you want (limit carrot sticks)
Eat 5 small meals a day (This includes snacks)
Do not eat anything after 7PM
Eat mostly lean protein & limit bad carbohydrates (absolutely no chips, popcorn, cookies, cake etc. no junk food)
Eat only 1 fruit a day, and before 12 noon. (Eat fruit from berryfamily: Blueberries, strawberries, cranberries)
Do ½ hour to 45 minutes of cardio, preferably walking on an incline every day and 2 one hour Arthro-Pilates™ classes a week. (Consult a doctor before beginning any exercise program)
Do light weight training 3-5lbs for upper body 3times a week
Drink 1 protein drink a day (skim milk with whey protein isolate powder with greens + powder in morning)
Eat the good fat (olive oil, fish oil, flax seed oil or seed)
With doctors permission only, take CLA (Conjugated Linoleic Acid) as per body weight to reduce abdominal fat. Note: This is not for everyone!
Get 8 hours sleep
Minimize stress to minimize stress hormones (and reduce abdominal fat)
Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum)
Never weigh yourself (judge progress by clothing size, inch loss,only)
Write a food diary every day to stay on track
Eat low fat dairy products such as plain yogurt, cottage cheese, skim milk. (No solid cheeses)
Read labels. Look for no or low sugar grams, no trans fat and only whole wheat.
Take a good quality multi vitamin/mineral a day
Eat tofu, Beans, and Legumes
Never go on a restrictive diet or on a program diet (They only serve to mess with your metabolism and eventually make you gain more weight, in the long run.) To maintain a good weight and toned body requires a lifestyle change, not a fad diet or program.
Feel good about who you are, as you are. Acceptance is key
Sit on a folded blanket. Form a foot-lock by placing the right foot over the left thigh and left foot over the right thigh. In other words, assume the Padmasana posture. Keeping the head and spine erect, throw the hands to the back. With the left hand catch hold of the right wrist, behind the trunk. Exhale and slowly bend forward until the forehead touches the floor. Retain in this posture without inhalation, (or with normal breathing, whichever you feel comfortable) for ten seconds in the beginning. Concentrate on the forehead, abdomen and back muscles. Then, slowly return to the upright sitting position and release the hands. Gradually increase the duration from five to six minutes with normal breathing.
Variation: Instead of catching hold of the wrist, you may catch hold of the toes, the right toes by the right hand and the left toes by the left hand, as in the picture.
BENEFITS
This removes abdominal disorders and tones up the abdominal organs of secretion. This also intensifies the peristaltic activity, removes constipation and increases the digestive power. This Asana also helps to awaken the Kundalini Sakti.
This Asana differs from the earlier one only in the position of hands. However, this latter variety is more difficult than the former. Besides, it is a more advanced state and naturally more beneficial. One should first practice type 1 and then pass on to type 2.
Pre Position Padmasana Position. Procedure
1.
Inhale, and exhailing set both the palms near the belly below the navel resting on the heels of the legs. Keep the right hand palm on the left hand palm. Keep the fingers quite together.
2.
Exhailing bend in the waist and place the forehead on the ground. When the bending process is over, continue smooth breathing.
PositionThe position of this Asana is the same as type 1. except the position of the hands. Here first both the palms are placed at the navel. Then, while bending forward, keep the elbows erect and stuck to the chest ribs.
Releasing
1.
Exhale and inhailing get straight in the waist.
2.
Keep the hands on the knees and take up Dhyana Mudra.
DurationIt is desirable to maintain this Asana at least for one minute to have the expected benefits. After prolonged practice the duration can be increased up to five minutes.
Internal EffectsOwing to the placement of the palms at the navel, there is more pressure on the belly. This increased pressure makes the benefits of the earlier Asana more prominent.PrecautionThis Asana should be done after good practice.
