diet chart

                                                                 
                            
                           Diet chart

Some things you need to follow diet:

1. 1.  No salt after 7:30
2. 2.  No aerated drinks. Yes that includes even the diet version.
3. 3.  Restrict mango and banana
4. 4.  Restrict potato and rice.
5. 5.  No artificial juices as well.
6. 6.  Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
7. 7.  20 mins of breathing exercise. ( I’m talking about Baba Ramdevs pranayam)

                                            

                                                Weight conversion chartWe often confused with the weight conversions and its terms. Here are the following that can helps the needs. 
Metric cup & spoon sizes* 

Cup metric 

• 1/4 cup - 60ml 
• 1/3 cup - 80ml 
• 1/2 cup - 125ml 
• 1 cup - 250ml 

Spoon metric 

• 1/4 teaspoon - 1.25ml 
• 1/2 teaspoon - 2.5ml 
• 1 teaspoon - 5ml 
• 2 teaspoons - 10ml
• 1 tablespoon - 20ml (equal to 4 teaspoons)

                        Ideal body Weight, Height Weight Chart 

                Ideal body weight is given for people of different body frames and height. Look for your ideal weight according to your height.

1. Ideal Body Weight:
                One should always be mentally & physically fit. Over weight can lead to high blood pressure, elevated blood cholesterol, arthritis, diabetes etc. We should therefore maintain an ideal weight, according to the our body structure.

Desirable Weight For Men
Height Feet Inches		Small Frame (lbs)	Median Frame (lbs)	Large Frame (lbs)
5 5 5 5 5 5 5 5 6 6 6 6 6	4 5 6 7 8 9 10 11 0 1 2 3 4	118-126 121-129 124-129 128-137 132-141 136-145 140-150 144-154 148-158 152-162 156-167 160-171 164-175	124-136 127-139 130-143 134-147 138-152 142-156 146-160 150-165 154-170 158-175 162-180 167-185 172-190	132-148 135-152 138-156 142-156 147-166 151-170 155-174 159-179 164-184 168-189 173-194 178-199 182-201

[To convert lbs to kg, divide by 2.2. 1kg = 2.2 lbs]

Desirable Weight for Women
Height Feet Inches		Small Frame (lbs)	Medium Frame (lbs)	Large Frame (lbs)
4 4 5 5 5 5 5 5 5 5 5 5 5	10 11 0 1 2 3 4 5 6 7 8 9 10	92-98 94-101 96-104 99-107 102-110 105-113 108-116 111-119 114-123 118-127 122-131 126-135 130-140	96-107 98-110 101-113 104-116 107-119 110-122 113-126 116-130 120-135 124-139 128-143 132-147 136-151	104-119 106-122 109-125 112-128 115-131 118-134 121-138 125-142 129-146 133-150 137-154 141-158 145-163