Follow this 1. Don't take tea
empty stomach. Eat something like a banana
(if you are not diabetic) or any seasonal fruit or soaked almonds
and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't overeat 3. Take your breakfast every day. Don't skip it. U should eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc.
4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts
, any fresh n seasonal fruit (eat whole fruit not juice), a cup of curd/milk etc
5. Take simple food like rice
n dal in dinner. Finish your dinner at least 2 hours before going to sleep.
6. Maintain active life style7. Avoid fast foods, spicy n fried foods, carbonated beverages
8. Take a lot of green vegetables n fruit. 9. Drink lot of water.10. Everyday preferably sleep on same time
exercise in the form of yoga
, cycling, swimming, gym etc.Now about point no. 6. You should join a gym for weight training. Do it 2-3 times a week with at least 48 hours in between 2 sessions. Other days you can do cardio exercises.
You need to take whey protein
(by whatever name it comes. But it should contain 80% whey protein in it. E.g. For 30 gms it should have atleast 24 grams (80%) of protein.) use it only on the day you gym (within 10 mins of exercise). Dose is 30gms. For more details, you can consult me.