THIS IS ALL ABOUT HOW TO REDUCE FAT AND STAY FIT FOREVER.













HOW TO REDUCE FAT 



TIPS AND IMPORTANT POINTS



1. REDUCE SUGAR 




EAT NATURAL SUGAR----------FRUITS.





DO NOT EAT MAN MADE SUGAR........AVOID AVOID AVOID AT ALL COST.



2. STAY AWAY FROM STRESS 




STRESS MAKE YOU FAT ESPECIALLY BELLY FAT.


TAKE PROPER SLEEP AND CALM DOWN IN LIFE. LIFE IS SO BEAUTIFUL.


MANAGE YOUR WORK AND LIFESTYLE.


MANAGE YOUR STRESS.





3. LEMON  IN WARM WATER




EVERYDAY FIRST THING IN MORNING, HAVE A GLASS OF LEMON WITH LUKEWARM WATER.


LEMON WATER DETOX YOUR BODY AND REST OF THE DAY WILL GO SMOOTH.




4. DO NOT EAT WHITE RICE AND BREAD.




IF YOU WANT TO EAT THEN GO FOR BROWN RICE BUT NOT MORE THAN A SMALL BOWL.


BEST CARBOHYDRATE FOOD WHAT I FEEL IS SWEET POTATO.
EAT FEW SLICES EVERYDAY.



5. EAT MORE PROTEIN




EGG WHITES, BOILED CHICKEN AND FISH FOR NON VEGETARIAN.


LENTILS, ALMONDS AND PANEER  FOR VEGETARIAN.



6. CONSUME HEALTHY FATS




OLIVE OIL, COCONUT OIL, PEANUT BUTTER.



7. WATER WATER WATER WATER WATER




AT LEAST 3 TO 4 LITRES OF WATER A DAY.


REALLY IMPORTANT FOR YOUR CELLS AND BODY.


NEVER FORGET OR AVOID.


MAKE AN UNFORGETTABLE HABIT OF DRINKING WATER.




8. DRINK 2 CUPS OF GREEN TEA EVERYDAY




TRY IT FOR 30 DAYS AND IT WORKS REALLY WELL.


GIVE AT LEAST 3 WEEKS TO ANY NEW HABIT AND YOU WILL SEE THE DIFFERENCE.



9. COLORFUL VEGETABLES




EVERYDAY 2 PORTION OF YOUR MEAL MUST BE BOILED VEGETABLE.


YOUR WHITE PLATE MUST BE OCCUPIED WITH COLORFUL VEGETABLES.



10.  APPLE  OR  ORANGE




AN APPLE A DAY KEEPS THE DOCTOR AWAY.


AN APPLE IS REALLY GOING WELL WITH BREAKFAST.


AN ORANGE IS EQUALLY BENEFICIAL. VITAMIN C AND VERY IMPORTANTLY HELP IN BUILD STRONG IMMUNE SYSTEM.




11. DARK CHOCOLATE AND FLAX SEEDS ARE REALLY BENEFICIAL IN REDUCING FAT.








HAVE FLAX SEEDS IN EVERY MEAL. JUST A LITTLE BIT, A SPOON.


HAVE A DARK CHOCOLATE EVERY OTHER DAY.



12.  MUST DO COMBINATION OF 5


8 HOUR SLEEP------4 LITRES WATER A DAY-------WEIGHT 

LIFTING.........CARDIO-------YOGA




13. RESTRICT YOUR CALORIES


MOST IMPORTANT THING WHILE REDUCING FAT.




14. DO NOT USE ANY  KIND OF SUPPLEMENTS.



15. DO NOT FOLLOW ANY DIET.


JUST DO 2 THINGS EVERYDAY AND SUNDAY OFF.


1.5 HOURS TRAINING    WEIGHT LIFTING AND CARDIO
CALORIE DEFICIT  


BE CONSISTENT AND YOU WILL SEE THE RESULTS WITH IN 14 DAYS.

IF YOU DO NOT HAVE ANY WORKOUT ROUTINE AND DO NOT WANT TO GO TO GYM.


THEN DO ONLY 3 EXERCISES 


1. BURPEE




2. JUMPING JACKS 




3. MOUNTAIN CLIMBER







IF YOU CAN NOT DO THIS ON DAILY BASIS.
YOU CAN FOLLOW MY WORKOUT SERIES TO DO AT HOME

DR SUNDEEP SINGH 21 DAYS SERIES OF SHRED IN 21 DAYS.
21 DAYS SERIES SHRED AT HOME.


I ASSURE ANYONE WHO FOLLOW THAT 21 DAYS WORKOUT
AND MY MEAL PLANS, 


SURELY OR DEFINITELY GOING TO LOOSE FAT AND WEIGHT AND BUILD MUSCLE AT THE SAME TIME.



                                                                        THANK YOU