AZ Photos

Weight Loss Journey : CH3- Diet and Life Style changes

2023-04-11T17:07:00.008+05:30

So Far...
-Being Mindful
-Plan the routine
-Diet and Life Style changes

Welcome to chapter three of our physical transformation journey where we will discuss the importance of diet and lifestyle changes. In the last chapter, we talked about the importance of routine, and how it can help you achieve your fitness goals. However, exercise alone is not enough. You need to make changes in your diet and lifestyle as well.

Before we dive into the specifics of the diet plan, let me remind you of the three most important things you need to keep in mind to achieve your weight loss goals: perseverance, commitment, and hard work. These three qualities are crucial for any successful weight loss journey.

Now let's take a look at the complete diet plan that can help you achieve your fitness goals while also ensuring long-term sustainability.

1.Start your day with a glass of lukewarm water and then begin your exercise routine. This will help you hydrate and prepare your body for physical activity.

2.Drink enough water throughout the day, especially after your exercise routine. Water not only helps you stay hydrated but also helps you feel full, reducing your hunger pangs.

3.Have breakfast with two boiled eggs. Reduce your carbohydrate intake and ensure you have enough protein. A high protein breakfast will help you feel full and energized throughout the day.

4.Drink hot water every hour. Hot water can help you detoxify your body, improve digestion, and reduce cravings.

5.Plan your lunch 3.5-4 hours after your breakfast. Replace white rice with brown rice. Brown rice is healthier than white rice, as it has more fiber and fewer calories. This will help you reduce your calorie intake while also making you feel full.

6.Drink hot water every hour. Hot water helps to flush out toxins from your body and aids in digestion.

7.Have a handful of dry fruits as snacks after 2-2.5 hours after your lunch. Dry fruits are a great source of energy and will help you stay focused and alert throughout the day.

8.Have your dinner 3.5-4 hours after your evening snack time. Try to keep your dinner light and avoid heavy meals. This will help you sleep better and avoid indigestion.

It is normal to feel hungry during the day, but most of the time, it's just a false alarm. You may be dehydrated or thirsty, so drinking water should suffice.

To further reduce your calorie intake, try to avoid sugar and sugar-based drinks like tea, coffee, and soft drinks. Instead, drink a full glass of hot water. This will help you reduce your sugar cravings while also keeping you hydrated.

Remember, the occasional sugar rush is unavoidable. So, it's okay to have a sweet treat once a week. To enjoy your treats guilt-free, plan ahead of time and reduce your calorie intake before indulging in your favorite sweets. Also remember to avoid snacks, junk foods, diary products, fried food, artificial sugar in sucrose such as sauce and bakery items.

Along with diet changes, lifestyle changes are also a must to ensure long-term sustainability. Here are a few tips:

1.Ensure that you do some physical activity throughout the day, like walking for 10-15 minutes before lunch or before snack time.

2.Park your vehicle farther away from your workplace, take stairs instead of the lift, or even walk to achieve any day-to-day tasks like getting newspapers, milk, groceries, etc.

3.Have a short walk during your toilet breaks.

4.Add a sport to your day-to-day activity like badminton, cricket, basketball, or any sport of your choice.

In conclusion, making small but consistent changes to your diet and lifestyle can go a long way in helping you achieve your fitness goals. The key is to be patient, committed, and persevere through the process. Remember, the results will not come overnight, but with hard work and dedication, you will achieve the physical transformation you desire. In the next chapter I will give you detailed lst of exercises and Android Apps that helped me shred the body.

Weight Loss Journey : CH2- Plan the Routine

2023-03-22T18:04:00.011+05:30

Tiny Steps in the right direction

So Far...
-Being Mindful
-Plan the routine

In the previous chapter, we discussed the importance of understanding or being mindful when it comes to weight loss. In this chapter, we will talk about planning the routine, which is the second step towards achieving your weight loss goals.

1. How much to burn?

To lose weight, you need to create a calorie deficit. This means burning more calories than you consume. The amount of calories you need to burn depends on your weight loss goals, BMI, and BMR. A general rule of thumb is to aim for a deficit of 500-1000 calories per day, which can help you lose 1-2 pounds per week.

2. What routine? Run or Walk?

There are different types of exercises you can do to burn calories, including running, walking, swimming, cycling, and strength training. The type of exercise you choose depends on your fitness level, preferences, and accessibility. Running and walking are two of the most common forms of cardio exercise. Running burns more calories per minute than walking, but it also puts more strain on your joints and is more prone to injury. Walking is a great low-impact option, but it may take longer to burn the same amount of calories as running. Ultimately, the choice between running and walking will depend on your personal preferences and fitness goals.

3. Fit the routine to your day to day activities

When planning your workout routine, it's important to make it fit your day-to-day activities. This means finding a time that works best for you and incorporating exercise into your daily schedule. For example, if you have a busy work schedule, you may want to schedule your workouts for early morning or after work.

4. Learn Stretches

Stretching is an important part of any exercise routine as it helps improve flexibility and reduce the risk of injury. Learning a few stretches can help you prepare your muscles for exercise and cool down after a workout. Some stretches you can try include hamstring stretches, quad stretches, calf stretches, and hip flexor stretches.

5. Identify exercises slightly leaning towards your core

Core exercises help strengthen the muscles in your abdomen, back, and pelvis, which can improve posture and balance. Incorporating exercises that target your core can help you build a strong foundation for other exercises and activities. Some core exercises you can try include planks, crunches, and bridges.

I was lazy and would always find reasons to skip a days routine but I enjoy riding the motorcycle. So I signed up for a running track 5 km away from my home with the hope to wakeup just to ride my motorcycle to the tracks. And guess what it worked every single day. I made this as a starting point for my workout. So here is my routine:

1.Wake up early in the morning with the motivation of riding the motorcycle.

2.Ride the motorcycle to the track.

3.Do hamstring stretches and calf muscle stretches.

4.Start with a warm-up walk for 4-5 minutes.

5.Start walking+jogging alternatively for a total of 20 minutes.

6.Finish with a cool-down walk for 5-10 minutes.

And after the end of the routine, just as an encouragement to myself, occasionally, I would drink pure mixed vegetable juice for completing that day's routine. Over time, I gradually increased the duration and intensity of the workouts. This routine incorporates cardio exercise, stretching, and core strengthening exercises. It also fits into my day-to-day activities by starting with a motorcycle ride to the track.

In conclusion, planning your routine is essential for achieving your weight loss goals. Knowing how much to burn, choosing the right type of exercise, fitting exercise into your daily routine, learning stretches, and identifying exercises that target your core can help you stay consistent and make progress towards your weight loss goals. And most importantly, find a routine that you enjoy and can stick to long-term.Stay tuned for the next chapter, which will cover the importance of lifestyle changes that will gradually help reduce weight. Remember, I wanted to reduce weight gradually with minimal diet changes for longer sustainability and did not set weight loss target with whole numbers.

And for the motivation and to get inspired, here is the body transformation video that I made.

Hey but all this worked only for a month. Stick with me for the entire journey. I shall share all the changes I made to the routine as I progress.

Weight Loss Journey : CH1- Being Mindful

2023-03-17T16:33:00.003+05:30

The Trigger

-From Running hardly 100m to running 7 KMS non-stop
-Loosing 15 kgs in 120 days.
-Reducing total cholesterol without medication
-But How?
::By Loosing Weight!

Losing weight can be a challenging journey for many of us, and I can say this from my own personal experience. I had been thinking about weight loss for a long time, but every time I would make an attempt, it would fade away after a few days or weeks. However, something happened that triggered me to take this matter seriously.

I made a personal video blog featuring myself, and when I watched it, I realized that I had gained a lot of weight. I am 178 cms tall, weighed around 88 kilograms and had difficulty in doing day-to-day activities. Adding salt to the wound, my total cholestrol was 280 & increasing and triglycerides were skyrocketing. That's when I decided that enough is enough, and I invested some time researching various aspects of weight loss to create a plan that would suit me. I identified wealth of information and have converted them to 5 steps that helped me plan the weight loss goals.Here are the steps that I followed:

Step 1: Spending at least a week's time to understand the body, food, and the day-to-day physical activities.

Step 2:Understanding body's composition, which will help you determine how much weight you need to lose and how many calories you need to consume daily. Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. It is used to assess whether an individual's weight is healthy for their height. To determine your BMI, you need to know your height and weight. You can use an online BMI calculator such as this to find out your BMI score.

The Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. Knowing your BMR can help you understand the minimum number of calories your body needs to function. Factors that affect BMR include age, sex, weight, height, and muscle mass. You can use an online BMR calculator like this to determine your BMR.

Step 3:Keeping track of what you eat, the portion sizes, and the calories that each food item contains. To lose weight, you need to consume fewer calories than you burn. Knowing how many calories you consume on a daily basis is important in determining how many calories you need to cut down. Keep a food diary for a week to track what you eat and how many calories you consume. You can use an online calorie calculator or an app like MyFitnessPal to determine how many calories you consume in a day.

Step 4:Keeping track of your physical activities and the number of calories you burn during each activity. In addition to knowing how many calories you consume, you also need to know how many calories you burn. The amount of calories burned depends on your activity level, age, sex, weight, and muscle mass. You can use smart watch or mobile apps to determine how many calories you burn during various activities such as walking, running, and cycling.

Step 5:Being mindful of the types of food you eat and the habits you have that may be contributing to your weight gain. Certain foods and habits increase calorie intake and accumulate as fat in the long run. This results in weight gain and increase in bad cholesterol. These include:

Sugar: Consuming excessive amounts of sugar can lead to weight gain and other health problems.
Maida: Refined flour or Maida is commonly used in processed foods and baked goods. These foods are high in calories and low in nutrition.
Packed food: Packaged and processed foods are often high in calories, salt, and preservatives.
Fried items: Fried foods are high in calories and unhealthy fats. Avoid them as much as possible.
Food with preservatives: Foods that are high in preservatives and additives are often unhealthy and can contribute to weight gain.

I researched and learned about my body mass index (BMI) and basal metabolic rate (BMR), which helped me understand that I was over weight. I tracked my calorie intake using an app like MyFitnessPal to get a better understanding of how much I was eating. I used to munch lot of snacks, fried items and aerated drinks which has been accumulating as fat for some time now. I realized that I was consuming more calories than my body required, and that's what led to my weight gain.After understanding my body and food habits, I used a smartwatch to track my physical activity. It was a revelation for me to see that I barely walked around 1500 steps a day. Based on my BMR and calorie consumption, I realized that I needed to cut down 500-600 calories to achieve my weight loss goals.

Smartwatches may not be entirely accurate, but the values served as a reference to identify the number of calories I burned and consumed. I also trained myself to subconsciously identify approx. calories when I was consuming food, and it helped me make conscious decisions about what and how much I was eating.

By being mindful and following these steps, I was able to understand my body better and make more informed choices about my food and physical activities. In the next chapter of my weight loss journey, I will discuss how I planned my routine and made small changes to my lifestyle to achieve my weight loss goals.

In conclusion, being mindful is the first step towards weight loss. By understanding your body, food, and physical activities, you can make more informed choices that will help you achieve your weight loss goals. Remember, weight loss is a journey, and small changes can lead to big results.

Wait a minute! Why would you believe me? Well here is the link to the activity on Strava. Follow me there, we can share our activities. And here is the complete stats of my weight over 120 days. Notice how gradual it is. No hard diets, just add a routine and be mindful of what you eat.

Once in a BlueMoon

2019-04-23T23:11:00.003+05:30

From the day I learn't to ride,
From the day I bought my first ride,
From the day I discovered my love for nature;
I had one dream. Ride to my home town!
Spend quality time with my favorite hot-spots!

And the Dream ride was completed successfully!
At one of my favorite hot-spot at Ooty.

Easy Steps to Create Stunning Panoramas

2019-01-14T21:18:00.000+05:30

What are they?: A Panorama is a picture or a photograph containing a wide view or presentation of a subject. They are one such clever techniques that every one are aware of and are constantly used in capturing many location such as seascape, landscape etc.. Almost every camera including the mobile cameras nowadays offers this wonderful technique.

Limitations: But there is one limitation with the methods provided in the camera. They only allow you to pan your camera from left to right and vice versa. Hence the resulting image looks so thin(in height) and stretched as seen in Fig.1.

Fig.1*

Here I shall discuss a method which will help you take panoramas in any direction. Taking panoramas is possible even if that feature is not available in your camera. However there is one pre-request; your camera should have Manual Mode or at least Program mode from where you can adjust your White Balance. Fret not if you don't have both of these. You can still check for some scene modes such as sunset, daylight etc. in your camera which fixes the white balance to a preset value.

Tools: There are many tools available on the web to achieve panorama from multiple images however I prefer Adobe Photoshop. It has so many advanced features that I had never looked for an alternative.

Our Technique:

The technique that we adopt is very simple. We will take multiple images of the scene with uniform exposure and then combine those images using Photoshop. Here are the steps:

1)Set-up the Camera:

Put your camera into manual mode or to Program Mode. Refer Fig.2

Fig.2

Change the White Balance from auto to any other Preset. I always prefer Cloudy because it gives a fine balance between warm and cooler colour. You can try with different Presets. Refer Fig.3. If we take photos with white balance set to auto then we may end up taking photos with different colour tone and exposures which will spoil the Panorama.

Fig.3

If you are in Manual Mode, set your appropriate Aperture and Shutter speed. Once set, do not change them until you take all the shots so as to have images with uniform exposure.

If your shutter speed is slow then I suggest you to put your camera on a tripod to avoid camera shake. Now your camera is ready to take that super Panorama.

2)Shoot the individual images :

Before going for the shoot just have a plan on how your final image should look like. Just imagine them as a canvas and split them to individual frames. Then start taking photos of these frames. For example refer Fig.4.

Fig.4

Lets assume we would like to get an image like the above, then we shall split the canvas to 4 separate image(1,2,3&4 marked in Fig.4). Follow these steps to take those individual Images:

Take a snap of the first frame. Lets call it Image-1.
Slightly pan your camera to the right such that your previously taken Image-1 has some portions over lapping with the snap that you will take now- i.e Image-2. This is the secret behind our panorama. If you do not have overlapping images then Photoshop will fail to generate your panorama.
Similarly pan your camera down and take Image-3 such that portions of it are overlapping with Image-2.
Finally pan your camera to the left to take Image-4 overlapping with Image-3 & Image-1.
Continue snapping until you take all the photos in your imaginary canvas.

Here are a set of pictures that I had taken to create a panorama shown in Fig.5.

Fig.5**

I wanted to get a wider view of the landscape having the Agasthiyarkoodam peak on the left and the Arabian Sea on the right. But I could not as I did not have a camera with wide angle lens to capture the entire scene. Hence I took 13 separate Images and converted them to the Panorama.

"Always remember all the images that you take should be overlapping with one another".

3)Create Panorama using Photoshop.

We are now ready to convert our images into the actual canvas we thought of. Open your Adobe Photoshop, go to File->Automate->PhotoMerge. From there click browse and select all the individual images. You may leave the layout as Auto and check Blend images. You can also try different options. Refer Fig.6

Fig.6

Click OK. Voila! Your amazing panorama with great quality, uniform exposure and unbelievably smooth image has been created. Refer Fig.7.

Fig.7**

You can make some finishing touches by cropping, adjusting brightness and contrast. Then save your file into your favourite format and share. Here is the final image after cropping Fig.7 shown in Fig.8.

Fig.8

The same technique can be used to create Bokehroma(Photo-Merge Multiple Bokeh Images) or the almost similar Brenizer's Method(Photo Merge Multiple Images taken by setting wide aperture).

* A panorama of Western Ghats from the Ketty Valley view, Ooty, The Nilgiris,TamilNadu.

** A panorama of Agasthiyarkoodam Peak,Trivandrum,Kerala.

Mirage - “Set your life on fire. Seek those who fan your flames.”

2019-01-01T05:23:00.000+05:30

Getting to meet your best friend after marriage is a miracle(Yes! you read it right :)). And to have a friend who is also a nature lover like your self is icing on the cake.We needed something special to make the meet happen. Kurinji - the 12 year beauty made it happen. That calls for a separate post.

So what do we do on our meet after a long time ? After a long drive on his car in wee hours we reach Ooty by Morning 5.00. Sunrise we decide. There is this spot which is very special for me. This place gave me peace when I was down.

To witness the sunrise with your best friend at your favorite spot is Mirage!

“Set your life on fire. Seek those who fan your flames." :: Persian Poet Rumi

May the new sunshine in the new year bring you all the joy to you and your loved ones. Happy Day. Happy New Year.

For last year’s words belong to last year’s language. And next year’s words await another voice. Happy New Year

2018-12-28T07:21:00.002+05:30

F10 | 1/60 | 45mm

Every day is a chance to begin again. Declare out loud to the universe that you are willing to let go of struggle and eager to learn through joy.For last year’s words belong to last year’s language. And next year’s words await another voice. And to make an end is to make a beginning. AZ & Family wishes you all a very Happy New Year.

AZ & Family Wishes You a Merry Christmas

2018-12-24T19:45:00.000+05:30

May this Christmas end the present year on a cheerful note and make way for a fresh and bright New Year. Here’s wishing you a Merry Christmas and a Happy New Year!

Here are some photos to cheer you up for the occasion! Enjoy :)

Reminiscence

2018-12-16T20:19:00.000+05:30

The Mighty Varayaadu Motta painted with Pink during sunset.

I conquered the Varayadu Motta (yeah just completed the trek :)) sometime back. Gives me goosebumps when I look back. In the picture is the Varayadu Motta mountain with steep ridges. Varayadu Motta is a small moutain with steep ridges near the Ponmudi Hillstation at Trivandrum. More on Varayadu Motta deserves a separate post which I shall talk about later.

Here is the route map to reach the location:

Manalar

2018-12-14T08:37:00.000+05:30

F22 | 1/2.5 | 17 MM

Humans always are fascinated by movements. Let it be travelling,bird watching or waves on the sea shore. Oh yes waterfalls as well. I came to know of a place called Manalar near Achankovil. So I planned a drive and went to Manalar. The waterfall is located inside dense forest. Small tarmac amidst the green forest was a thrilling ride. All this only to know that Manalar falls was closed on that day. Disappointed, I had a small walk through a stream next by and then this photograph. :)

Check out the route I took to reach this place:

When in Doubt. Throttle it Out.

2018-12-09T20:55:00.000+05:30

F10.0 | 1/400 | 17 mm

When in doubt, throttle it out. I don't know who coined this but this brings a huge relief when your down.Went on an unplanned ride to a small town called Sundarapandipuram near Tenkasi. Its a beautiful village and paddy fields all around.Its soothing to your eyes. The village is also known to be a favorite film shooting spot. It has got featured in many south Indian films. Roja, Anniyan to name a few. Remember the song Chinna Chinna Aasai? Rendakka Rendaakka?

After a long non stop ride for 3 hrs from Trivandrum I reach this place. Peace!

Check out the route I took to reach the place.

Western Catchment - Paradise on Earth

2018-12-08T10:58:00.000+05:30

If paradise on earth is true then for me its the Western Catchment in the Nilgiris. This protected area is home to a number of species of flora and fauna. They make our life better in so many ways. After trekking for nearly an hour we get to see this amazing view. The majestic ghats, the serene grasslands and then among them is the Portimund reservoir.

Resent

2018-12-07T06:39:00.000+05:30

F1.8 | 1/100 |45mm

I was traveling in the heritage train to Ooty. And this girl was very excited yet she was very anxious. She was completely secluded from her family though they were next to her in the train. The moment the train started she peeped out. May be she thought I am all alone but who cares let me take a break and enjoy the ride?

The Act of Sri Krishna

2014-10-18T12:29:00.000+05:30

This is the best portrait shot iv snapped so far. It was a great challenge with frequently changing color lamps and the dynamism on the stage.Added to it the dignitaries were right in the first row and you cant dare to stand up and take a shot for you will be thrown out of the show. Sneaking to the first row as a photographer in itself was a luck. After 2 hrs of struggle I could take this one.

Actress #Shobhana Performing Sri Krishna...

Twilight

2014-03-27T20:38:00.002+05:30

F3.4 | 1/90 | 28MM

Sunset at the beach is one of many natural phenomenon every one is aware but rarely do we take time to admire it. The colors,the atmosphere and the cool breeze is just enough to change your mood instantly. You dont buy my words? Try it once!

Forlornness

2014-01-10T18:17:00.000+05:30

F5.8 | 1/250 | 300mm

Hobbies! It keeps man going. Man has created so many concepts right from society to culture to hobbies.I would always advocate that everyone should be in touch with their hobbies all life through. And you know why?

Observance

2013-12-24T20:34:00.001+05:30

F5.6 | 1/320 Seconds | 300mm

I was little disappointed of not being able to snap a bird closer in spite of following it for nearly half hour. Meanwhile i heard the squirrels scream, that's when I noticed two squirrels on a tree(only one on this frame). One was trying to climb up the tree and the other was observing and then both were screaming at each other. Territory fight ? or may be family problems?. I shot this when both the squirrels went to silent mode after they found me next to them.

A New Beginning

2013-11-11T18:58:00.002+05:30

Every photo has a story. It has a beautiful moment just before the snap and after.So now on, Every month I shall share with you viewers some of the best shots I had taken along with my experience taking that shot.

AZ Photos

Weight Loss Journey : CH3- Diet and Life Style changes

So Far...-Being Mindful-Plan the routine-Diet and Life Style changes

Weight Loss Journey : CH2- Plan the Routine

So Far...-Being Mindful-Plan the routine

So Far...-Being Mindful-Plan the routine

Weight Loss Journey : CH1- Being Mindful

Once in a BlueMoon

Easy Steps to Create Stunning Panoramas

Mirage - “Set your life on fire. Seek those who fan your flames.”

For last year’s words belong to last year’s language. And next year’s words await another voice. Happy New Year

AZ & Family Wishes You a Merry Christmas

Reminiscence

Manalar

When in Doubt. Throttle it Out.

Western Catchment - Paradise on Earth

Resent

The Act of Sri Krishna

Twilight

Forlornness

Observance

A New Beginning

So Far...
-Being Mindful
-Plan the routine
-Diet and Life Style changes

So Far...
-Being Mindful
-Plan the routine

So Far...
-Being Mindful
-Plan the routine