Weight Reduction Tips

Enjoy Cooking -- Enjoy Serving --  Enjoy Eating --  Eat Fresh -- Eat Limited -- Eat Regularly -- Stay Healthy -- Stay Fit

Life-Style Change 

This article is for people who desire to have a weight reduction in a relatively shorter period.

Those who desire to reduce very slowly & maintain weight may click below and read 

Check on the link below your BMI & WHR indices to ascertain whether you need to reduce weight

Often a question is posed as to whether there exists a magic pill which would help to reduce our weight and still give us the privilege to eat what we want. The answer is a definite "YES". This answer is deliberately hidden within this long article so as to make one read the entire text in this page and appreciate that there are a few more things to do than to just pop pills. Read on only if you need to reduce your weight to remain healthy. Otherwise skip this article.

I am devoting the following paragraphs to share a few experiences of mine which I feel may be useful to others in Weight Reduction through Life-style change so as to remain healthy. These experiences are shared to help people to shed unnecessary weight, under the supervision of a qualified professional. Beware that there are many who make tall promises and grab money. I was lucky enough to get one such professional at Bhopal. I suggest my viewers to kindly form an independent opinion after reading my article. But before you proceed click here to see for yourself what I want to convey through the following paragraphs.

Introduction : 

In my late thirties, I started having body aches and they gradually reached bone joints. I was terrified that it might be arthritis and met my SBI bank doctor and expressed my fears. He was very cool and asked me what was my weight at marriage. I said 57 Kgs. He said "... and now you are 72 Kgs". He quoted the following example. 

"Just imagine that there are 3 bags of rice each weighing 5 Kg and if you are forced by GOD to tie one bag to your right thigh one to the left thigh and another to your belly and are cursed to carry this 15 Kgs of weight for the rest of your life, wouldn't you feel uncomfortable and doesn't it become an agony for the rest of your life ?" My answer was YES, to which he said that it is the same curse that I am undergoing. The solution is to reduce weight and I should visit a dietitian. 

Soon, I visited a dietitian who prescribed Life Style Change including dietary restrictions and suggested 3 Kms of brisk walk every day morning to burn the excess fat. It took nearly 3 years to reduce to get back to 56 Kgs. It was a Saga !!!. Today I feel light & active and thank my doctor. All the sufferings associated with overweight disappeared. As a testimony of this saga, I share with you my  following photograph taken during our visit to Araku valley which shows me  seated on a branch of a fig tree, which is about 6 feet above the ground. I could climb and jump off a tree!!

Being a lady, at 41, I could climb and jump off this tree - of-course from this  reasonable height !!! Many stout men  in their forties cannot even dream of it. Isn't ? One can try to find-out for herself, how fit she is by pulling her own body weight by a few feet above the ground level.

One of the ideas behind this web article is to share my own experience, that one need not STARVE to maintain a good FIGURE and good HEALTH. Instead one can continue to have the best food and enjoy life and yet be fit. Gayatrivantillu recipes prepared in my kitchen and enjoyed with my family members are a testimony of the food which people can eat and yet be SLIM. However the prerequisites needed are 

1.   Limited intake of TASTY food

2. Feeling hungry before each meal so as to enjoy the next meal

3.   Eating BALANCED food

4.   Disciplined eating habits

5. Moderate Exercise

6. If need be a (magic) pill to control fat accumulation (only during weight reduction program)

How much Rice one should eat in a meal ? 

A person needs just 150 gms of cooked rice (50 gms of raw rice) in one meal. As many of us are sedentary workers, we require only this much amount of carbohydrates per meal. One 50 ml cup gives almost 50 gms of raw rice.  There is not need to cut the cereals below 150 gms of cooked rice or two rotis. 

How many Rotis one should eat in a meal ?

ONLY TWO !!!. A 50 ml cup of wheat flour, weighs 30 grams and it gives two rotis which are sufficient. 

Can one have both Rice and Rotis in a meal ?

No, it's better to have either of them. One excludes the other. Its always better to have two meals with rice and one meal with rotis or two meals with rotis and one meal with rice. Any cereal intake above this amount gets converted into fat which, we all know, is very difficult to get rid off! 

So it's better to eat in a controlled manner to have a good health. One should eat more vegetables and dals which may be almost equal to or more to the quantity of Rice or Rotis !!!. 

Whether Hunger gets subsided with this limited quantity of cereals ? 

During the intial periods of dieting a big "NO".

Salad is the best way to fill one's stomach. When hungry, we tend to eat more cereals to fill the stomach. Instead it's better to eat cucumber, radish, carrots in RAW form before meals. There is no quantitative restrictions on eating raw salads. These salads work both as fillers and roughage. People who desire to lose weight and/or are diabetic need to eat salads before meals. The appetite gets dampened soon after having the salads. Hence one gets satisfied with 150 gms of cooked rice or two Rotis if eaten after salads. This 150 gms of cooked rice (50 gms of raw rice) measurement helps teenagers also who are overweight and desire to reduce weight. One should do some moderate exercise like brisk walking, skipping etc also. 

The 50 gms measure of Rice or two Rotis is not applicable for growing children, nursing mothers and sick. Children won't put on weight with the extra rice or Rotis they eat because they play. Rather they require more carbohydrates for energy. If the child is not having sufficient outdoor activity, we need to be careful in determining the intake of rice and other carbohydrates. 

What does a meal consist of ?

A daily routine meal consists of the following : 

1.   125-150 gms of Salads. Click here to know more about salads 

2.   150 gms of cooked rice or two rotis with 

3. A Curry / Dal (no restriction on Dal and Curry)  to fill your stomach

3.   300-350 ml of thin butter milk made from fat less curd 

4.   Only one piece of any sweet in the day (if one has a sweet tooth)

How many meals one can have in a Day? 

Only three (including the breakfast meal) - One at breakfast time (8-9 am before going to office), one at Lunch time (1.30-2.30 p.m. lunch break) and the last one during dinner time (6-7 p.m. soon after returning from Office). 

Can we have anything more than this ? 

Eating in-between meals should be avoided to the extent possible. Bhagavadgita also says that not eating in between meals is equivalent to "Upavas". Then only, one would be hungry and would look forward for the next meal. If you are not able to control yourself and feel hungry in-between meals, you may have a fresh fruit. Do not club fruit with anything else like custard etc. Have it independently Eat any amount of Raw Salads and fruits. 

Balanced Food ensures that during the entire day, some pulses and vegetables have to be taken. Quantities may vary depending upon the dish being prepared and you need not worry. Sometimes you may skip either Dal or Curry. It is not essential that there should be both Dal and Curry in each meal. Example, have Dal in the Morning with rice, Dry Curry with rotis in the afternoon lunch at office, a gravy dish with rotis in the Dinner at home. You may Pamper yourself with only one sweet before going to office. Have a leafy vegetable atleast once in a week. Ladies with lumps in breasts and sensitive nipples may add YAM (cut to small pieces) liberally in all the gravy dishes which goes well with potato and doesn't alter the taste. 

Isn't it as good as renunciation of the worldly pleasures and becoming a Sadhu ? 

When we are restricting only carbohydrates and are able to eat any vegetable cooked or raw, how can it be a renunciation of worldly (taste / tongue) pleasures. We can cut on high calorie foods imaginatively without altering the tastes and yet enjoy life. For example I use Soya-meal (which is absolutely bland and neutral in taste) as the thickening agent to add volume to curries so as to fill the family stomachs without guilt. Try to use the peels of the vegetables as much as possible

How to consume Vegetables with skin ?

Wash the vegetables thoroughly. As far as possible do not scrape the skin. Try cooking them with the skin on. Only for some vegetables like potatoes you can peel the skin if they are very dirty. For carrots, radish, pumpkin (both yellow and white), bottle gourd, ridge gourd etc…. don't remove the skin. If for some reasons you have to remove the skin, don't throw that away. Instead grind it along with the masala you use. Most of the vitamin absorbing chemicals lie just beneath the skin of the vegetables. So by throwing them away we are throwing the vitamins also. Be innovative in using them. I use the bottle gourd, ridge gourd for Molakuttal. In that dish we cut the vegetables to small bits. So naturally we have to remove the skin of the vegetables. I grind these skins with the masala paste for this recipe. Its added to the curry in a hidden form. So no vitamin wastage and taste also enhances. Moreover the skin is the fiber which helps the body in clearing the bowels. For Sambar we cut the vegetables into big pieces. So here we need not remove the skins. For Gavial we use big pieces only but here we remove the skin. So add these skins while grinding the masala. This way no one knows until you disclose that the skin is utilized, while you are giving many essential vitamins and fiber to your family members. You may like to see my video on Bottle-gourd-preserving. The basic objective of this video is to show how to use a vegetable in its full to the extent possible. Not saving money but health :)!!!

Of-course there would be some vegetables like Jack-fruit, Banana etc where we need to peel them to consume. But to the extent possible evaluate whether we can consume a vegetable with its skin.

Can't I eat Potato Chips, Ice-creams etc. etc.

A Grihstha (person married and between 35-60) shouldn't become a Sadhu. Sometimes you may be tempted to have Potato Chips, Bhujias or a full bowl of ice-cream etc. sold in the market. Decide beforehand as to - on how many occasions you would like to have them in a fortnight. Occasionally, you may pamper yourself with these. In such situations its better to enjoy these things to the heart's content and skip your meal. Do not forget to eat raw salad and taking two to three glasses of lassi or masala buttermilk, to push the stuff down your internal gutter and add an additional mile of walking for the next fortnight.  

To reduce their weight what people should do ? 

For those of you, who would like to reduce weight, follow your diet meal and satisfy your in-between hunger pangs with fruits and salads of your choice. You should avoid ripe-mangoes, bananas during the weight reduction period. Have any other fruit to your hearts content. I took Papaya and Nashpati (Pears) when I wanted to reduce, because it fills the stomach and also is relatively low on calories. You should be careful not to increase your cereal intake in the next following meal. Remember that one should not go hungry. It doesn't help in reducing weight. Rather it makes him more obese. Read ahead to know why. Control the hunger with raw vegetables and fruits.

Weighing Scale

A progress card given to the child in school always helps us to monitor the child and take corrective actions. Similar is the case with us too. It would be better to consistently record our weight on one machine while we are on this "Tapasya". Similarly its better we record our weight every day preferably before having our breakfast. These steps would help us to avoid recording errors. As we start reducing our resolve to reduce increases day after day. Therefore don't forget to invest in a Wieghing Scale (costs Rs 800- Rs. 1000) to monitor your weight regularly.

A few facts why people do not reduce even after they embark on the dietary restrictions

Often they tend to substitute their reduced intake by walking to the fridge and picking up some things like chocolates, dry-fruits, sweets or have tea prepared with sugar and milk. They refuse to subject themselves to a frank calorie audit of what they are eating in-between meals. Often aerated drinks, Drinks, Ready Made snacks are the culprits for increasing the weight. 

Mothers and Grand-mothers are on Upavas on many occasions. Why are they obese ?

Mostly they are on Upavas during festivals when other food items like "Pooran Poli (Bobbatlu), Vadas etc. are prepared. Mothers and Grand Mothers after Upavas tend to eat a bit more than their normal intake. They also tend to eat extra little quantities left towards the end of the day instead of putting it into the trash can or handing it over to the servant maid (Saving !!!). Our body has a system of storing for the rainy days, whereby it efficiently coverts the excess carbohydrates into fat. When the body system is confused and is not sure of the hunger and feeding schedules it starts storing efficiently of whatever is fed to it. You might have noticed that people who have irregular timing for their meals are generally fat. 

How many cups of Tea one can take ?

Tea is an anti-oxidant. Honey and lemon mixed in warm water cleanses the body system. We all know this, as an age old tip Tea when prepared with sugar and milk is bad for health because Sugar has lots of calories and Milk takes longer time to digest. Black tea is a better option for tea lovers. One can gulp down any number of cups without guilt, provided it is black tea. 

Milk Products

Milk : As age progresses, the bone density decreases in late thirties. The best way to provide enough calcium to the body is to eat more milk products which are easy to digest and are lighter on stomach. Milk which is curdled or subjected to souring becomes lighter. Hence Paneer and curd are suggested. Avoid calcium supplements which can cause stones in the kidneys. Body finds it easier to absorb micro-nutrients from natural products. Consume on an average one liter of milk per person per day in your family. You can as well try to have everyday Saffron & Almond Paneer Dessert as Daily Calcium Supplement

People above 35 years should use only low fat milk. Make curd, paneer etc. with this milk. As one's age progresses, it will be difficult for our body to digest milk. Hence avoid milk. Instead take sumptuously buttermilk, curd, paneer made from low fat milk. They will be light on our stomach. Another option is using Soya milk. It will be better if we use homemade Soya milk rather than the ones sold in market. 

Only children need full cream milk.  Those with children at home may order for full cream milk. Keep the milk in a open steel utensil in the fridge before going to bed. Next day you would find a thick layer of cream. Collect this cream separately into another vessel. Now you would be left with low fat milk. With the cream collected you can make ice-creams, cakes, Ghee etc. Give your children ghee, butter and full cream milk for good health  and as parents above 35 years avoid these as far as possible or moderate their consumption. 

Paneer: Use fat free milk to curdle for making paneer. It's a wrong notion that only with full cream milk we get good paneer. Paneer made with low fat milk tastes equally good when used properly. One need not fry the paneer in hot oil. Just add it to your dish and enjoy the natural flavors. If you feel that unfried paneer scrambles easily there is a tip. Take the paneer pieces in a flat microwave safe plate and microwave on high for 2 minutes. Your paneer will be intact as the fried ones. This way we can avoid frying paneer in oil thus reducing the intake of oil. 

Soya Milk: Soya beans are rich in proteins with minimum fat. It is a good source for Vitamin C & Vitamin E. Some children are allergic to milk. For them Soya milk is a boon. Take 1 cup (100 ml cup) of Soya beans and soak them overnight. In the morning, remove the water and microwave the beans for 2 minutes. This helps in extracting the full nutrients from the beans. Grind them into a fine paste. Take a deep bowl and add this paste along with one liter of water. Mix well. Heat this mixture to boil. Thereafter the mixture should continue to boil for 20 minutes atleast so as to remove the harmful protein in the skin of the soyabean. Strain this mixture through a muslin cloth. The residue is called OKARA. Consume the collected milk without adding any sugar. It won't taste wonderful but it is full of proteins. It is light on stomach. Use Okara for thickening gravy dishes, stuffing vegetables, kadis, raitas etc. You can even add a dash of it to the dals prepared at home. It's neutral in taste and can mix with any curry or dal. It increases the quantity without adding an iota of calorie, but is full of proteins. You can eat large quantities without guilt. 

Relevance of Microwave Oven for weight reduction

Vegetables cooked in microwave retain the flavors. It is hassle free to cook in microwave. Use both gas stove and microwave to get dual advantage. After cooking a vegetable in microwave it requires very less oil for seasoning in the pan on the stove. It brings a great taste as though the curry has been shallow fried. Certain vegetables when cooked in microwave are more tastier than the one's cooked on a gas stove. 

Always keep yourself busy with some work and enjoy good health. To the extent possible don't have a maid and cook to assist you. Have the pleasure of setting your own home and feeding your family with the dishes prepared with your own hands.

Those of you who want to reduce weight may feel like reading the following correspondence between me and one of my viewer "Anamika" (Name changed to protect identity). You may also scroll down to see the success story of Lakshmi


 Our Earlier discussions on the Blog
Anamika's Letter

Hello Mrs.Gayatri Madam,

My name is Anamika. I am from India, presently living abroad with my family and regularly used to browse your videos and enjoy the accurate recipes. Thank you for taking the time & effort to create such original and healthy recipes, which nowadays nobody knows about. There are lot of recipes on net for paneer dishes, north indian gravy etc. but true south indian foods, are very limited. Also your basic videos are very very good -- like breaking coconut, making rice rava etc. makes the process simple and easy.

I am writing this mail, after reading your article 'Lifestyle change'. Though I've been seeing your recipes for past many months, only 2 days ago, I read this article. Immediately it brought tears to my eyes, because I'm having the exact situation right now. I read your article again & again , it was like my own  story.

I am going to be 42yrs. old and came here to this country, 12 years ago. First I was working, but then it became hectic with kids and nobody to care for them at home. So I became a housewife and spent time caring for them/husband/home. I never spent time for me or exercise or diet or anything. Last month,I had calf-muscle leg pain and lower back pain & doctor told to lose weight. I tried different diets, I wore the 'SlimBand', had the capsules 'Slimsure' --- BUT NOTHING WORKED !!! Here weightloss clinics are also expensive & cannot afford. I joined gym but was feeling awkward to be among young boys/girls & did only treadmill there. 

Right now I am 91kgs. In past 6 months, I've reduced only 3 kilos :( :( My height is 5feet 3 inches. I have to reduce min.30kilos. Both my parents are High BP patients & my grandfather had sugar. So I'm really looking for a effective way. On reading your experience, I thought you will be able to guide me Madam.

How much exercise you did everyday to get results ? Is gym necessary ?

 We are also vegetarian & don't eat egg also. But for protein, I make omelettes for kids [both are in teenage]. I reduce rice & eat more of rotis, upma etc. But some friends say even upma, dosa etc. are fattening . So though I'm trying, don't know how to feel 'full' without eating rice. Could you please share me your tips , what you followed ? If you can please give a sample meal plan for the day, I can follow that too.

In your last photo, you look like a college girl only, just like the one in half-saree. I want to be motivated to give also my before/after photo. You've written it took 3 years for you -- hats off to your determination & will power. If you don't mind, I want to keep you as role model that even in this age -- 'IT IS POSSIBLE TO LOSE WEIGHT IN HEALTHY MANNER' !

As we women can't tell our feelings/fears to doctor here, I was silently keeping my worry to myself. Only after reading your article, it was like a God's sign that I must follow it. I am afraid how many years it will take me, I hope I can do it. Because I want to be healthy for my kids sake -- I want to be healthy to care for their needs.

I hope I haven't written anything to trouble you or bother you. I just became emotional and writing my feeling, sorry for that.

When time permits, hope you can reply me. I will be so happy if you could share your valuable guidance with me.

Have a nice day Madam and thank you for the article which has opened my eyes.

With Regards,

My Reply

Madam Anamika,

Read your Mail on the subject. The best way to reduce weight is under a dietitians guidance who are professionals. I can definitely share what I have followed and am following right now. But what works for me may not work for others in the exact manner. As it relates to health, I would like to reiterate that I'm not qualified to suggest weight reduction techniques but am sharing what I did.

1. Went to a dietitian and took a meal plan for reduction.

2. Felt dejected when I paid the fees and Pooh-poohed it on returning home.

3. Had a look at the prescription the next day morning and felt nothing great in what she has written and the meal plan. My mind said -  I am almost eating like that only.

4. I ignored the brisk walking written beneath the meal plan and kept on looking at the meal  plan for a solution to all my woes

5. By afternoon I decided to give a try to the entire prescription in toto for one week and then decide the future course

6. Took the following resolutions

  • I would fix my breakfast-lunch-dinner timings with even spacings.
  • Pujas and Vratams would not change my eating schedule. I would never be on a fast / half fast.
  • I would not pamper myself with foodstuff even if I feel hungry in-between
  • I wont walk to the fridge between the meals to reach out for dry foods, aerated, fruit and diet drinks etc etc
  • I would avoid sugar in all its forms, including in tea and coffee
  • I would stew vegetables in microwave before seasoning them on the regular gas stove so as to cut oil consumption
  • If any foodstuff is left after my family's consumption, I would gracefully give it to the needy (servant's family). I would not try to take the sole responsibility of saving for the family!!! Instead I would prepare less next time.
  • I would go for 3 Km brisk walk every morning till I return home sweating. I would rest at home but not in the park

7 Followed the above for a week and didn't find any result, except for the pangs of hunger. I only felt healthy, fit and active for which I decided to continue for some more time

8 Continued for three more weeks with the same feelings and went philosophical - while poor don't have money to eat food, those who can afford also can't eat food. Probably god wants humans to get accustomed to eat less what ever be the reason - so as to feed the large population

9 Bought a weighing scale to measure my weight, instead of going to the Railway station to check my weight. And to my surprise noticed a 1 Kg difference between the Railway station and home readings. Reasoned it to my self that error in the scales may be the reason for the reduction.

10 Continued for a week and found another 0.5 Kg reduction on the same scale and reasoned it out skeptically hinting that because I had menses the previous week there was water retention which the reading is less.

Yet felt happy for the "notional reduction" and increased the speed of my walking to reduce faster and faster.

12. Next week the result was even better - Thereafter

13. The clothing became a bit loose

14. Friends and colleagues told that I am looking run down and should stop the rigor.

15. My husband insisted " Lage raho Munna Bhai", I want to see the film heroin in you!!!

16 I was looking run down in the mirror. I lost glow in my face and many acquaintances started asking what is wrong. Only strangers never asked me what's wrong. This made me ponder and felt that I am ok - because strangers didn't  know how I looked earlier to compare

17.  Inbetween I went to the doctor and told him that I don't have a servant and do all my work at home. Can I skip walking? He said servant maids work atleast in 5 houses and if your contention of burning calories with house hold work is true,  they should have become invisible long back. Since it has not happened, I should burn my fat in the public park - in full glare of the public.

18. The saga continued till i reached 56 Kg from 72 Kg

Hope these would help you to embark on your mission


Anamika again wrote

Dear Gayatri Madam,

I was very surprised to see such a prompt reply from you. Felt very nice about it. Thanks. I can relate to most of the points you've mentioned in your mail :)  We do not have microwave [ my husband feels it is unhealthy due to radiation] ; though I feel we can reduce fat quantity esp. for sweet /halwa making. But I've reduced the oil while making the palya [dry veg. side dish].

The doctor[GP] I went to last year was very caring & took bloodtest/X ray etc. & then only diagnosed reason for my aches, feeling tired very soon etc. as obesity & referred to the nutritionist in the same hospital. He advised better to go to her 'cos of her age/experience & also 'cos I was in menopause stage, he didn't want me to have any deficiency. I very hopefully went to her, but sadly never worked out because she was too brash/rude. I was asked to note down my intake for a week, then approach her so that she could guide me. In my nest visit she was sarcastic when i told that during this period I had for a couple of times samosa and cheese pizza slice.  " Beginning you will be like lion, then the air will fizzle out..." etc. etc. It was very stinging for me but I had to tolerate it 'cos I had already paid so much as consultation fees !!!! Then she said she would give me a diet chart I should strictly follow but before that I have to pay her 'session fees' and also sign a form saying I'm solely responsible for my weight-loss & if even after following her diet, I don't lose significant kilos, I cannot hold her the cause. What on earth is this ???? That's why I'm going to her ----- then why should I pay her so much, if she is not answerable ???? I kicked myself for the insults I had to bear & didn't go to her [or any dietician] after that at all :( Decided no more doctors for me -- I can change by myself.

I did the walking, sometimes gym in our building. And also climbed stairs [instead of using the lift] till the 4th.floor. But my knees started feeling the strain, so decided to reduce through food & then after losing at least 5kgs. I would increase the exercises. My neighbour's son teaches Yoga, but I didn't go for it because Yoga takes lot of time to show results, while I wanted sooner. I also avoided rice [which is very hard for us Southindians] & ate only tiffin like roti/dosa/idli/upma etc. I also avoided parties, because nobody understands & just force saying " Only one gulabjamun, nothing will happen" ; or " have another poori, you can diet from tomorrow ". I included fruits too . I avoided nuts/cakes/pastries .
 Every  weekend my family wants special like bonda, chana batura, appalam/vadam etc.for lemon rice, masala vada.... I ate just one or two and not like before. Exactly like you wrote Madam, I too used to eat the leftover 1/4 cup of pulao or 2 pooris or 1/4 cup of basundhi like that it used to pile on the kilos. I used to eat night's leftover masaladosa as breakfast the next day & feel sleepy around 10 am itself :(

Then I started to firmly throw it in the trash / sink & immediately flush it away -- though felt guilty for wasting, here no servant maid is there no. The day I cook a little less, only then my son will want more ...and they are in that age where they don't listen to 'healthy' talk & every week I'm forced to do the deepfrying ! 

I also took only soup for dinner, for 3 nights -- but around 1:30 or 2:00 in the night I used to get up with severe headache ! Then onwards had some roti or 1/2 cup rice also at dinner time. I used to fast on Tue.Fri. for DeviMa, but stopped that because it made me dizzy & very weak to do the house work. In spite of all this, just one kg. loss in 6months depressed me a lot :( :( I thought, let me be fat itself ....

My husband's colleague's wife said maybe tiffin also has rice in it in some form, that's why I'm not losing --- then what to eat ?? I can't eat bread slice for every meal !!!!

I think I've written too long mail, hope you don't feel boring . I wanted to give clear detail of what steps I've taken so far regarding diet.

Only after reading your article, felt like some hope was coming back for me as lot of similarity was there -- our age, health symptom, vegetarian, southindian etc. That's why I requested if you could share the diet-chart you were recommended, I could use that as base & see where I'm going wrong ; what mistake I'm doing & do the corrections.

Will wait for your reply Madam .


My Reply

Dear Madam,

I understand your problems on weight loss.

I reduced from 72 to 56. Depending upon ones body structure and body weight the nutritionist gives a diet plan. Going hungry in upavas is definitely not a solution and rather makes the things worse. What I understood is that while on diet one should be regular and each meal should be a bit less than what the stomach and tongue demands - in Hindi  its said "Bhook se Thoda Kam". The diet should include lot of raw salads and sprouts. We should be able to compare the calories of various vegetables and include the lesser ones in the diet like bottle gourd, ridge gourd, snake gourd etc which fill the stomach and are less in calories. The calorie consciousness during weight reduction goes to the level where one prefers to have the top layer of sambar over a regular soup!!!

In the initial periods of dieting I strictly followed the diet chart prescribed by the dietitian. Later after reaching 67 Kgs from 72 Kgs,  I followed the 150 gms of cooked rice meal with unlimited salads, fruits and vegetables as discussed in the above article. Salads are to be taken first followed by the meal.
Eating salads first kills the hunger, so that we go slow on the main course.

Vegetable curries should occupy more space in your plate than the carbohydrates like roti and rice. In the past I used Vegetable curries as side dish to eat rice. Now rice is the side dish while eating vegetables and curries. The intake in weight of food is almost the same, because vegetable and dals replace the carbohydrate content. In fact they provide vitamins and protiens and cut the Calories!!! Therefore,  if diet is followed, one cannot go hungry, in real sense

Initially while the stomach size starts reducing one has hunger pangs. Choose less calorie fruits like Pear over Apple, Papaya over Chickoo etc. The mantra is you should have only that much fruit in between so that you are hungry for the next meal.

It would be a pain to cook delicious dishes for the family while need to avoid them on the dining table. It needs lots and lots of will-power. Struggle for 3 to 4 months and start getting results. Thereafter enjoy for the rest of the life..

Once I reached 67 Kgs and still wanted to reduce to 56 Kgs, I took Phytolacca Berry tablets of SBL brand of Homeopathy. These pills work only when we do exercise and also limit our food intake. They helped in ensuring not to convert the consumed carbohydrates into fat and at the same time the walking exercise of 3Kms burnt the excess fat!!! 

There are many medicines apart from Phytolacca Berry tablets which assist in slimming. The right medicine and its dosage is decided by qualified professionals based on the needs of an individual. Don't try to save on doctor's fee. It's always better to have a check-up by your doctor when you reach different milestones. In-fact his OKing encourages you.

Many slimming centres repack these medicines and give them as magic pills without disclosing the names or the generic drug. Click here for more details on Phytolacca Berry

This information is collected from various Internet sources.

Don't try to ever save on doctor's fee or avoid him and embark on a slimming spree on its own. Its bound to stop in-between because of friends and relatives remarks. If you pay the fee and start, the doctor fixes the next visit date and for having paid the fee you would like to get the benefit too and therefore try to continue your dieting and exercises. There would be times when you have a doubt as to whether you are on the right track or not. If you don't pay the fee or avoid the doctor and go on you own, the shadows of fear and under-nourishment become longer and longer day after day, which would haunt you till you abandon the program. On the contrary it's always better to have a check-up by your doctor when you reach different milestones. His OKing encourages you psychologically and makes you stronger mentally with passage of time to reach your desired weight levels.

While you are on diet control, your family including children also should cooperate in not demanding high calorie foods everyday and should cooperate to eat less calorie foods.

For me even today every meal is a bit less than what the tongue and stomach asks, and I satiate it with a glass of buttermilk made from low fat milk!!!!

Madam, brisk walking for 3 miles a day is the cheapest and best exercise for our age for weight reduction

Hope these tips would help you


Anamika has more questions

Dear Gayatri Madam,

Thanks for your detailed mail, giving me details which I didn't know about. Esp. never thought of seeing the calories of vegs. before preparing for the meal.
I delayed my reply to you, because had undergone a 'Thyroid' test. But got that result too yesterday & it also came back normal.
I met another lady who had also come for the same test, due to unexplained weight gain. She said for some women, this menopausal stage will lose lot of weight or will gain lot of weight. She said she totally avoided milk & milk products because here the milk is highly processed -- too much fat content. That's why a majority of people gain weight when they come to Gulf she said.
I also thought of this step being a primary reason, but wanted to ask your opinion too. Because , without milk, what to do for calcium needs -- that lady is a Non-Vegetarian so she was ok. Could you please suggest me a veg. method to intake calcium ?

I was eagerly waiting to see your sample diet chart, but maybe you don't want to share the items. Just as a guidance for me I asked.

I'm also planning to write a meal plan for me, giving all the tips you've given. If it is not a problem for you, could you please correct the plan for me ?
 OK, bye till next mail,

My Reply
Dear Anamika Madam,

As regards Milk and milk products and their consumption I have already discussed it in my article. There are no secrets about my diet chart. It took some time to locate it . Click here to see it. Its in Hindi.

Initially I adopted it in toto for 3 months. You may notice that my ideal weight as mentioned by the dietitian was 67 Kgs and I was asked to reduce to 67 kgs from 72 Kgs, which I could in 3 months.  The moment I achieved it by strictly following the diet plan along with brisk walk, I was tempted to shed more and more weight.The initial diet plan underwent many adaptations as per individual requirements - some suggested by the dietitian and many incorporated by myself (as per my famiy's food habits etc).  I pursued it till I went back to 56 Kgs  in three years (Yes Three years!!!). At this point I looked more like an athlete with almost nil fat on body. To look a bit decent I needed to put on a bit of weight. Therefore I stopped Phytolacca Berry Tablets and went back to 58 Kgs gradually.

I don't have a maid or a cook at home. I do moderate exercise almost every day and am busy with Gayatrivantillu.com. I'm maintaining at that level. Presently I look like this

In short what I want to convey is if one resolves firmly then only one can do it. No amount of external motivation would help in this "Saga". Once resolved, what others are following, which dietitian is good, which gym is good, which exercise is good etc, etc have least significance.

Hope this helps you

Lakshmigaru's Success
Anonymous said...

Gayatri garu,

I thank you immensely for your article on weight reduction. I keep reading it again and again to get motivated to reduce my weight. I have also written to you previously that I could not reduce my weight even after doing exercises for almost 2 years. Now, after reading your article I read many other similar articles and watched some youtube videos on the internet. I tried your method of eating the salads before eating rice during lunch time. I tried this for 2 weeks. It has really worked and I get a burp not even before completing half of the rice. But, I did not eat 150 gm of cooked rice for the first 2 weeks as I was scared it would cause me weakness. [I have a recorded low b.p. And, previously, I have experienced dizzy feeling many times.] I ate around 250 gm of cooked rice with some pickle and lots of boiled vegetable curry. Now, from this week onwards I will shift to 150 gm as I got confidence.

I also switched to rotis in the night. Initially it was very difficult. I used to have dinner at 7.00 PM. Out of hunger I used to eat the rotis and curry in 10 minutes. By 8.00 P.M I was again hungry. I somehow controlled it until 9.00 and then at 9.00 I will take some curd or fruit or vegetable. Initially I used to get headache and could not sleep because of hunger. I used to twist and turn around a lot. My husband used to feel pity and asked me to eat something. But, I got used to it now. For the past 2 years I am used to heavy cardio exercises in the gym. I can do a high cardio exercise for 2 hours continuously with my heart rate beating high. But, after I started this diet plan I just did basic exercises like walking, cycling for the first 2 weeks; just to check if I don't fall down out of weakness. But, everything went well. By the time I came home I was damn mad hungry and could not wait even 10 minutes for the rotis to get ready. On a few days I could not even wait till 7.00 PM for dinner time. But, I think I got adjusted to the basic diet now. Today I am going to start with the high cardio exercise again. I just wanted to tell you how you have been inspiring me to go for a salad rich diet. Now, whenever I am feeling hungry I am eating the vegetables directly. No need to cook even !!

In your article you have written that it took 3 months to come down to the weight suggested by doctor. I am 26 years old and weigh around 72 kg. Almost all of my weight is concentrated around my waist and back. My upper body and my legs are not at all fat. I have made a new year resolution that this year I will reduce my weight. My birthday is in May and by that time I want to reduce atleast 5-10 kg and give myself this gift.

I took a print out of your article and read it whenever I feel dejected of my overweight. Then, I get the confidence that I can achieve the ideal weight. Thank you so much Gayatri garu.

Best regards,

January 11, 2011 4:40 PM

Blogger Gayatri Vantillu said...

Lakshmi Garu,

My experiences during weight reduction have been shared with my viewers only to help them and motivate them to reduce weight if necessary. I strongly feel any weight reduction should be under a professional's guidance. I presume that you are consulting your doctor on these issues. If not I strongly suggest the same.

Thanks for your feedback and wish you all the best

January 12, 2011 5:25 AM

Anonymous said...

Dear Gayatri garu,

Yes, I spoke to my uncle who is a doctor about my problem. Thank you for your concern. I just have something happy to share. My jeans became a bit loose. :-) I came to the last hole of the belt. I have to make a new one now so that I can use it when the waist goes further down. :-)

By the way, I also mentioned previously that I started heavy cardio exercises. I could also go through this exercise. Just that I don't go to the gym the next day.

Thanks again, Gayatri garu.

Best regards,

January 25, 2011 11:32 PM

Blogger Gayatri Vantillu said...

Lakshmi Garu,

keep it up. Cheers!!

February 2, 2011 5:51 AM

Following are the other posts

roopa said...

Life Style Change:

Hello Gayatri Ji,

this is roopa from usa. i have some doubts when i read your article on Life Style.

1) is it recommended to walk or do any exercises during menses time?

2) is there any specific reason for using the tablet for weight loss or you just used it to get reduced sooner than the normal span of time; in addition with ur regular excercise and diet?

3) you gained weight after stopping usage of that tablet right?
does it mean that if we stop using that tablet after couple of months we again put on weight?

finally one request is the diet chart which you dietitian prescribed for you, can you make it more clear by typing it in Telugu in ur blog so that we can easily understand.

thanks gayatri garu for sparing your valuable time for a social cause.. wish you good luck and i will be waiting for your mail.. have a good day! CHEERS!!

July 27, 2011 10:22 PM

Gayatri Vantillu said...

Roopa Ji,

Thanks for your feedback

One can continue with the walking and regular moderate exercise during menses time if the body permits. As regards strenuous exercise I have no idea.

The tablets helped to reduce weight faster. Once I stopped the tablets I did gain moderate weight of 2 to 3 kgs and the weight gain stopped at that level, as I was having a balanced diet

August 14, 2011 10:24 AM

hi Gayatri garu,

My name is Aparna and iam basically form Hyderabad. Very recently we moved to UK after my marriage and I came to know about your site through one of my friends who uses it regularly. I found your site very interesting and helpful especially for girls like me. I have gone through your article LifeStyle Change and found it very useful to me. Iam very much inspired by that article and changed my food habits to lose weight. I over-weigh to my height and so I thought of doing exercise and dieting as mentioned in your Life Style change article. 
And I have question here regarding the Phytolacca berry pills of Homeopathy to lose weight. Iam getting these pills from India through one of my friends to use them lo lose weight. Could you please tell me how to take those pills....like at what time and how many pills per day to get the ideal results?

This information is very helpful to me. I will be waiting to hear from you.


Blogger Gayatri Vantillu said...

Aparna Garu,

Any weight reduction program should be under a qualified professional's advice. The basic objective of my article is that, one should have a balanced diet and a moderate exercise. It is always advisable to consult a professional, if any medicine also needs to be added for weight reduction. Because a medicine is decided according to an individual's specific needs. Please do not be guided with one medicine with one dosage suggested by non-professionals


Hi Gayatri garu,
I read your life style change article and i am very much impressed and i have a doubt u written that u used Phytolacca Berry Tablets and u also written after discontinuing this medicine u put on weight. how many days u used this medicine and after discontinuing this medicine if we put on weight what is the use. we can't take this medicine for life long. can u please reply for this post. i am waiting for ur reply.


January 15, 2011 9:52 PM

Blogger Gayatri Vantillu said...

Radhika Garu,

Yes what you said is true. No medicine is to be taken for life long. What I meant is, when I reduced to 56 I was looking a bit run-down and I wanted to put on some weight. I stopped taking this medicine and removed restrictions, on intake of food, especially sweets. Over a period of 8 -10 months I put on that extra 2 Kgs. Throughout, I continued my excercise.

January 16, 2011 5:31 AM

Anonymous said...

Hi Gayatri Garu,

Thanks for the reply.May i know how many months u taken this medicine.Is there any side effects.


January 16, 2011 9:56 AM

Blogger Gayatri Vantillu said...

Radhika Garu,

I presume you are relying more on the medicine for weight reduction. Let me be honest that diet restriction and exercise are the key ingredients in weight reduction. The medicine only aids / assists the process.

Weight reduction is not a continuous declining curve. Its a gradual process in which body weight reduces to certain levels - Stabilizes and and again reduces and Stabilizes and again reduces. In this process when we find the body has stabilised at a particular level we take the help of the medicine to initiate the process of reduction and stop it after some time. Medicine is used as a tool to aid reduction and is definitely not the sole or key ingredient in weight reduction. I once again reiterate that diet control (with balanced meals) and exercise are the key ingredients for success.

The one I discussed is a homeopathy medicine and there are other homeopathy medicines also. Depending upon the body constitution your doctor would suggest the right one for you.

To answer your question, I have used the medicine for 3 years, intermittently as and when required. Whenever I used it I used it for about a month and stopped. I din't experience any side effects.

I once again insist that its always better to consult your doctor and dietitian if you decide for weight reduction

January 20, 2011 6:30 AM

BloggerChill...can we? said...

I am a juvenile diabetic - naaku chinnapatninchi diabetes undi. So I could not eat many sweets. US vachaka, I found a sugar substitute called Splenda that can be used in cooking and baking (it retains its properties even at high temperatures). It is usually as good as sugar - very hard to tell the difference, and is zero cal.

If you can find it in India, maybe you could experiment with that for sweets. If not, I am sure any of us could be happy to deliver a few bags of Splenda to you on our next trip to India.

I am looking forward to trying your recipes with splenda instead of sugar. I just wanted to share this info with you.

Once again, thank you for the great recipes! I do not miss my mom as much any more!!


July 29, 2009 5:22 AM

BloggerGayatri Vantillu said...

Siri garu,

I felt very happy to read your gesture. In India also presently they are marketing similar products under the brand names of "Sugar Free Natura" and "Relish", which can take high temperatures. I try to use them where-ever sugar syrup in not essential - example Shrikand and ice-cream recipes.

Where syrup plays an essential role, I think as of now we need to use sugar and jaggery only - Boondi ladoo, chikki, teepi gavvalu etc.


July 29, 2009 8:17 AM

Anonymous said...

Gayatri garu,

meeru choopinchina vindhanga allam pacchadi, pesarattu chesanandi. chaala tasty gaa undi. photo teesi mana website lo post cheddamu ante battery empty ayi poyindi.. ee sari thappaka chesthanu....

mee life style change article chadivanu andi...nenu dadaapu 2 samvatsaraaluga gym ki velthunnanu...vaaraniki 5 rojulu kaneesam ganta aina work out chesthanu kaani phalitam soonyam gaa undi...mee life style change chadivina tharuvatha ani pinchindi, nenu food habits lo maarpu tevali ani...meeru konni tasty salad recipes dayachesi cheppagalaru...enno tasty recipes ni choopinchinanduku meeku chaala dhanyavadaalu.


July 14, 2010 10:15 PM


Blogger Gayatri Vantillu said...

Lakshmi Garu,

Thanks for the feedback on Life style change. I do propose to put a few salads which I used to eat while on diet. Right now my hands are full. It may take considerable time to host them

July 15, 2010 7:17 AM

Anonymous said...

Dear Gayatri garu,

I like your website very much have prepared many dishes which I saw in your site. I could do well pala kova, pesarattu, capsicum+aaloo+tomato curry, cabbage+pesarapappu curry, aaloo fries, vepudu karam, cauliflower vepudu, stuffed capsicum, menti majjiga,undrallu even tomato pappu. Previously I used to put poopu in pappu and then I never heated it again on the stove. But, after seeing your tomato pappu video I got the hint that "poopu lo pappu veyyali, pappu lo poopu kaadu". The taste of the pappu is greatly enhanced and different in both the techniques. My husband loves my pappu. But, I am concerned about one thing in your videos. I have found that you use a lot of oil for the poopu, something around 5 spoons. I presume we can reduce it to 2-3 spoons. I thought to share this with you.


June 28, 2010 8:11 PM

Blogger Gayatri Vantillu said...

Lakhmi garu,

Thanks for the feedback. Its good to be conscious about use of oil. You may kindly see my kitchen aids video in which I have shown my spoons for measuring oil (not the regular desert spoons which we use). If you still feel one can further reduce oil, its a good idea. You are the "Queen of your kitchen" and you have all prerogatives

July 4, 2010 4:58 AM

Anonymous said...

namaste madam,
ela unnaru,im ramya,i wanted to know the recipe for vulava charu,i did not find it in ur recipes so please can u give me the recipe and also some tips.
madaqm i wanted to ask one thing im now 7mnths pregnant can i eat this vulava charu and also vulava kattu(thick paste eaten with rice)and can give me some suggestions of what should i eat now and after delivery.just give me the names i will see the recipes in ur site.
thank you,

November 25, 2009 7:32 AM

BloggerGayatri Vantillu said...

Ramya garu,

I haven't tried yet any recipe with vulavalu. I think you can eat all curries made from fresh vegetables and avoid canned food. I think elders at home are the best to guide you in the matter.

November 25, 2009 7:33 AM

Anonymous said...

Hi Gayatri garu,
My name is rajeswari .Im 4m US.i am one of the followr of ur videos.thanks 4 ur great web site and sevice.i saw ur wait reduction page also.i have one question ,can u plz answer 4 that mam.i m 23 yrs old.i am 5 feet 2 inches n now my weig is 68 kg.recently i gave birth to my baby.now i have baby boy.i wana to reduce my weigh.how can i?daily i m suffering 4m so many problems.could u plz tell how to reduce my weight?

December 14, 2010 3:50 AM

Blogger Gayatri Vantillu said...

Rajeswari Garu,

Lactating mothers shouldn't think of weight reduction till the infant grows into a child.

Try using Iron pans instead of non-stick or Aluminum pans. It should help you to be energetic and healthy

December 21, 2010 6:16 AM

Anonymous said...

hi gayatri garu,

I read ur weight loss program i have a doubt, how many tablets u have taken daily and is there any food restrictions like (no sugar and no milk products) while taking these medicine (phytolacca berry tablets).


September 7, 2011 7:05 PM

Blogger Gayatri Vantillu said...

Priya Garu,

Any weight reduction program should be under a qualified professional's advice. The basic objective of my article is that, one should have a balanced diet and a moderate exercise. It is always advisable to consult a professional, if any medicine also needs to be added for weight reduction. Because a medicine is decided according to an individual's specific needs. Please do not be guided with one medicine with one dosage suggested by non-professionals.

Sugar and sugar products may be avoided during weight reduction programs

September 12, 2011 6:16 PM

 Your Earlier comments on the Blog
Anonymous said...

hi gayatri garu,

I read ur weight loss program i have a doubt, how many tablets u have taken daily and is there any food restrictions like (no sugar and no milk products) while taking these medicine (phytolacca berry tablets).

August 30, 2011 7:44 PM

Anonymous said...

I watched all your recipes in youtube. They are very good and excellent. I also went to your website. It is amazing how you reduced your weight. It is some thing I am not able to do it from last several years. You look very nice( like college going girl!) after your reduction in weight.


November 24, 2008 7:26 AM

 Your emails to gayatri@gayatrivantillu.com