2. HOW IT CAN CHANGE YOUR LIFE RAPIDLY THE IMPORTANCE OF HAVING A MENTOR AND

3. I was trying to reduce my weight for the past 20 years. I would reduce 2 kg and then put on 1 kg or the entire weight lost. This yo-yo was going on for the past 20 years.

4. Here Are a few pictures of me over the years

11. This was in spite of the changes in my lifestyle Like becoming a vegetarian, Not eating white rice, having only ragi for breakfast. walking in the morning for 1 hour and at night for ½ hour after dinner. Even after these disciplines for over 20 years, I was not able to shed weight.

12. Till one fine day when Dr. Ravi Jandhyala and I were on a Holiday at Pondicherry I decided to have him as my mentor

13. My Mentor

14. Dr. Ravi Jandhyala

15. Dr. Ravi’s session at HRR Mylapore in Aug 2010

16. Let me show you how my results have changed under his guidance

17. January 2010

18. June 2010

19. July 2010

20. AUGUST 2010

21. September 2010

22. 24 October 2010

23. October 2010

24. November 2010

25. December 2010

26. Jan 2011 - Meeting

27. February 2011

28. The Transformation 93.8 kg 79 kg

34. Exercise

35. EFX 30 mins =170 cals

36. Tread mill 20 mins=250 cals

37. Cycle 25 mins = 160 cals

38. Dumbells 10 mins=100 cals

39. Pranayama &chanting

40. Exercising as a Family

41. DIET

42. Breakfast - 400 cals Breakfast 200g –oats with milk and a few almonds and walnuts) 100g steamed veg 150 ml vegetable juice (carrot ,beetroot,tomato,radish) or 150g papaya or coconut water

43. Lunch – 400 cals Lunch 2 X100 g poriyals 50g cooked broken wheat with 100g dhal 50g cooked broken wheat with 100g rasam 1 apple

44. Dinner - 350 cals Dinner 100g dhal and 100g veg Fruit – apple or pomegranate 100g curds

47. CALORIE CHART

48. 1 Masala Dosa + Sambar + Chutney 250+130+90 = 470 cal

49. 2 big idlis + sambar + chutney+ vada 132+130+90+130 = 482 cal

50. one plate pongal +sambar+chutney 240+130+90 =460 cal

51. one plate mutton biriyani = 855 cal

52. one south indian thalli - 1500 cal

53. one plate white rice - 103 cal

54. one buffet meal - 3000 cal

55. one slice of chocolate cake - 400 cal

56. one bar of chocolate 10g - 100 cal

57. Two samosas - 312 cal

58. 1 medium French Fries 360 cal 1 Mutton Burger 500 cal

59. 1 Grilled cheese Sandwich 360 cal

60. 1 Banana – 90 cal Chicken Nuggest – 6 pcs 300 cal

61. 1 Ladoo (40 gms) 250 cal Kheer Rice 150 gms 345 cal

62. Carrot Halwa – 50 gms 300 cal 1 piece of Black Forest Cake 450 cal

66. TIPS TO ACHIEVE WEIGHT LOSS AS SAID BY MY MENTOR DR. RAVI JANDHYALA

71. Explaination for some of the terms used in the tips

73. Foods which have low glycemic index Vegetables Carrots, cauliflower, broccoli Mushrooms, beans, capsicum, etc. Fruits Apples, pears, peaches, Plums, Strawberries. Others Lentils, brown rice, barley, wheat-pasta, oats.