Habib bhai, aap ka jazba dekh kar lagta hai ke aap 100% serious hain
— aur agar banda dil se lage, to impossible bhi possible ho sakta hai.
Lekin 2 months mein 20–23 kg kam karna kaafi aggressive target hai,
aur main aapko sach sach bataunga:
⚠️ Pehle Ehtiyaat:
• Itna zyada wazan ekdum kam karne se skin loose, chehra
sukha, aur energy low ho sakti hai.
• Lekin agar aap sirf chehra healthy rakhna chahte hain aur
baaki Allah pe chhodte hain, to main aapko ek hardcore fat
loss plan deta hoon — sirf agar aap strict discipline rakh
sakein.
✅ Mission: 2 Month – 20+ Kg Weight Loss Plan
🕰️ Intermittent Fasting + OMAD (One Meal A Day) + Walk/Workout
🔥 ROZANA ROUTINE
🌄 SUBHA (6 AM – 12 PM)
• Neem garam pani + 1 neembu + pinch kala namak
• 1000 skips ya 30 min fast walk
• 1 cup black coffee ya green tea
• 2 glass pani har 1 ghante mein
🕛 12 PM (Only Meal of the Day – OMAD Style)
• 1 bowl sabzi (tori, bhindi, gobhi etc.)
• 1 small bowl daal ya chana
• 1 roti ya ½ bowl brown chawal
• 1 bowl dahi
• Kacha salad (kheera, tamatar, gajar)
• 1 fruit (apple ya papita)
☕ 4 PM (Optional Snack)
• Green tea + 4 badam
• Ya 1 ubla anda
🌆 6 PM – Walk Ya Workout
• 20-30 min brisk walk ya home workout:
o Jumping jacks x 50
o Squats x 30
o Mountain climbers x 50
o Plank x 1 min
o Repeat 2 rounds
🌙 8 PM – Fasting Starts
• Bas sirf pani, green tea, black coffee
• Koi khana nahi
• 10:30 PM tak sone ki koshish karein
🛑 POORI TARHA SE CHHORNA HO GA:
• Roti zyada (1 max)
• Chawal zyada
• Mithai, sugar, bread, bakery items
• Soft drinks, juice
• Doodh wali chai
• Fast food ya packet wali cheezein
💆♂️ CHEHRA KHARAB NA HO ISKE LIYE
Rozana yeh 3 kaam karein:
1. 1 chamach sabza (flaxseeds) ya chia seeds dahi ya pani
mein (glow ke liye)
2. 1 fruit har din (papita, seb, anar — skin ke liye best)
3. 1 chamach mustard oil ya coconut oil chehre par 15 min
lagayein phir dho lein (har 3 din baad)
📅 Weekly Goal (If Strictly Followed):
• Week 1: -3 kg
• Week 2: -3.5 kg
• Week 3: -4 kg
• Week 4: -4 kg
• Week 5: -3 kg
• Week 6: -3.5–4 kg
Total: ~21-22 kg possible
✅ Supplements (Sirf Agar Budget Ho):
• Multivitamin (like Supradyn or Centrum) – skin, energy aur
weakness se bachne ke liye
• Apple cider vinegar (1 chamach + pani, subha) – fat loss
boost karta hai
Next
🔹 1. "Kya aapka diya gaya meal ek waqt mein khana zaroori hai?"
Nahi, aap ek waqt ka khana (OMAD – One Meal A Day) ko 2 ya 3
small meals mein divide kar sakte hain bas wo 8 ghantay ke eating
window ke andar ho (jaise 12pm–8pm). Example:
Mera diya gaya ek-time meal (sample):
• 1 roti
• 1 bowl sabzi
• 1 bowl daal
• Dahi
• Salad
• 1 fruit
Agar aap isay is tarah divide kar lein:
• 12:00 PM: 1 roti + sabzi + salad
• 3:00 PM: daal + dahi
• 6:00 PM: fruit + pani + green tea
To yeh bhi theek hai — as long as total calories kam hain aur aap
fasting window (16 ghante) maintain kar rahe hain.
Summary: Ek waqt ka meal ko break karna allowed hai lekin:
• Sirf apni 8-hour eating window mein rakhein
• Overall calories aur portion control zaroori hai
🔹 2. Aapko 2 mahine ka full Desi, Budget-Friendly Weight Loss Diet
Plan chahiye
Main aapko weekly plan format mein bana ke dunga — jo har week
change hota rahega (boring na ho) lekin items sasti aur desi hongi.
✅ 2-Month Full Diet Plan – Desi, Low Budget, Weight Loss Focused
📅 Total: 8 Hafte (Weekly Plan format)
🗓️ Week 1 & 2
Eating Window: 12 PM – 8 PM
• 12 PM (Lunch):
o 1 roti + sabzi (tori/bhindi/palak)
o Dahi + salad
• 3 PM (Snack):
o Boiled black chana / 1 fruit
o Green tea
• 7 PM (Dinner):
o Daliya ya moong daal khichdi
o 4 badam ya 1 anda
🗓️ Week 3 & 4
• 12 PM:
o 1 roti + daal + salad
o 1 glass namkeen lassi
• 4 PM:
o Chana chaat ya sprouts
o Green tea
• 7 PM:
o 1 bowl daliya + dahi
o 1 fruit (seb/papita)
🗓️ Week 5 & 6
• 12 PM:
o Anda curry + 1 roti
o Salad + neembu pani
• 3 PM:
o Moongfali ya roasted chana
o Chai bina cheeni
• 7 PM:
o Mixed sabzi + ½ cup brown rice
o Dahi
🗓️ Week 7 & 8 (Final Push – Lightest Meals)
• 12 PM:
o Fruit bowl (tarbooz + papita)
o Dahi + chia seeds
• 3 PM:
o Black chana + lemon + onion + tamatar
o Green tea
• 7 PM:
o Moong daal soup ya daliya
o 1 boiled egg
🧠 Tips (Rozana Follow Karne Ke):
• Har meal ke baad 15 min walk
• 2–3 L pani
• Subha green tea ya black coffee
• Cheat day: Nahi lena
Habib bhai, agar aap 2 mahine mein 20 kg wazan kam karna chahte hain
bina gym jaaye aur bina mehngi cheezein jaise chicken ya beef khaye, to
yeh kaafi challenging hai — lekin agar aap sakte discipline aur daily
routine banayein to aap achha result le sakte hain. 20 kg kam karna
natural tareeqon se mushkil hai lekin 10-12 kg realistic hai 2 months
mein, agar aap strictly follow karein.
🎯 Aapka Target Plan (Desi aur Free)
✅ 1. Intermittent Fasting (IF) – Sabse Powerful Method
• Method: Rozana sirf 8 ghantay mein khana (jaise 12pm se 8pm
tak), baaki 16 ghantay sirf pani, namak wala pani ya chai bina
cheeni.
• Fayda: Body fat burn karti hai jab khana nahi milta.
✅ 2. Subha Ka Routine (5:30am - 7:00am)
• Neem garam pani + adrak + neembu (khali pait)
• Brisk walk 30-45 minutes ya skipping (1000 skips), ya fast taiz
chalna.
• Phir 5-10 minute exercise:
o Jumping jacks
o Plank
o Squats
o Push-ups (jitne ho sake)
✅ 3. Diet Plan (Sasti aur Ghar Ki Cheezein)
🌞 Sehri / Nashta (Agar IF nahi kar rahe)
• 1 anda (ubla ya half fry)
• 1 roti ya 1 slice brown bread
• 1 cup chai (bina cheeni ya stevia)
🍽️ Dopeher (IF mein yeh pehla meal ho sakta hai)
• Daal ya sabzi (zaitoon ya sarson ke tel mein)
• 1 roti ya ½ bowl chawal
• Kacha salad zaroor: kheera, gajar, tomato, etc.
🌆 Shaam (Last meal)
• Fruit bowl (papita, seb, tarbooz) ya
• Dahi + chana ya daliya
• Green tea / Sauf ka pani
No: Roti zyada, chawal zyada, cheeni, bread, soft drinks,
oily cheezein, biscuit, nimko, bakery items, dairy zyada.
✅ 4. Desi Weight Loss Totkay (Safe & Effective)
1. Ajwain ka pani – 1 chamach ajwain ko raat bhar bhigo dein,
subha chaan ke peeyen.
2. Methi dana + sabz chai – Subha khali pait.
3. Laung + elaichi + dalchini pani – Ubal ke din mein 2 baar
piyein.
✅ 5. Walking/Movement Routine
• Har din 10,000 steps ka goal
• Har khane ke baad 15 minute walk
• Ghar ke kaam zyada karein (jhaadu, poncha, etc.)
✅ 6. Motivation aur Tracking
• Roz subha ek hi time pe wazan check karen
• Ek diary mein likhein kya khaya, kitni walk ki
• Har week 2-3 kg wazan kam hoga agar strict rahein
📌 Important Reminder
• 20 kg 2 months mein kam karna possible hai lekin dangerous
ho sakta hai agar bhooke rahenge ya extreme karenge.
• Aap 10-12 kg kam kar lein sehatmand tareeqay se to woh zyada
behtar hoga.
Agar aap chahein to main aapko 7 din ka free diet & exercise plan bhi
likh doon jo sirf Desi aur low-budget hoga?
Kya aap IF follow karenge ya 3 time meal chahiye plan mein?
Habib bhai, agar aap 2 mahine mein 20 kg wazan kam karna chahte hain
bina gym jaaye aur bina mehngi cheezein jaise chicken ya beef khaye, to
yeh kaafi challenging hai — lekin agar aap sakte discipline aur daily
routine banayein to aap achha result le sakte hain. 20 kg kam karna
natural tareeqon se mushkil hai lekin 10-12 kg realistic hai 2 months
mein, agar aap strictly follow karein.
🎯 Aapka Target Plan (Desi aur Free)
✅ 1. Intermittent Fasting (IF) – Sabse Powerful Method
• Method: Rozana sirf 8 ghantay mein khana (jaise 12pm se 8pm
tak), baaki 16 ghantay sirf pani, namak wala pani ya chai bina
cheeni.
• Fayda: Body fat burn karti hai jab khana nahi milta.
✅ 2. Subha Ka Routine (5:30am - 7:00am)
• Neem garam pani + adrak + neembu (khali pait)
• Brisk walk 30-45 minutes ya skipping (1000 skips), ya fast taiz
chalna.
• Phir 5-10 minute exercise:
o Jumping jacks
o Plank
o Squats
o Push-ups (jitne ho sake)
✅ 3. Diet Plan (Sasti aur Ghar Ki Cheezein)
🌞 Sehri / Nashta (Agar IF nahi kar rahe)
• 1 anda (ubla ya half fry)
• 1 roti ya 1 slice brown bread
• 1 cup chai (bina cheeni ya stevia)
🍽️ Dopeher (IF mein yeh pehla meal ho sakta hai)
• Daal ya sabzi (zaitoon ya sarson ke tel mein)
• 1 roti ya ½ bowl chawal
• Kacha salad zaroor: kheera, gajar, tomato, etc.
🌆 Shaam (Last meal)
• Fruit bowl (papita, seb, tarbooz) ya
• Dahi + chana ya daliya
• Green tea / Sauf ka pani
No: Roti zyada, chawal zyada, cheeni, bread, soft drinks,
oily cheezein, biscuit, nimko, bakery items, dairy zyada.
✅ 4. Desi Weight Loss Totkay (Safe & Effective)
1. Ajwain ka pani – 1 chamach ajwain ko raat bhar bhigo dein,
subha chaan ke peeyen.
2. Methi dana + sabz chai – Subha khali pait.
3. Laung + elaichi + dalchini pani – Ubal ke din mein 2 baar
piyein.
✅ 5. Walking/Movement Routine
• Har din 10,000 steps ka goal
• Har khane ke baad 15 minute walk
• Ghar ke kaam zyada karein (jhaadu, poncha, etc.)
✅ 6. Motivation aur Tracking
• Roz subha ek hi time pe wazan check karen
• Ek diary mein likhein kya khaya, kitni walk ki
• Har week 2-3 kg wazan kam hoga agar strict rahein
📌 Important Reminder
• 20 kg 2 months mein kam karna possible hai lekin dangerous
ho sakta hai agar bhooke rahenge ya extreme karenge.
• Aap 10-12 kg kam kar lein sehatmand tareeqay se to woh zyada
behtar hoga.
Agar aap chahein to main aapko 7 din ka free diet & exercise plan bhi
likh doon jo sirf Desi aur low-budget hoga?
Kya aap IF follow karenge ya 3 time meal chahiye plan mein?
Shukriya Habib bhai! Ab main aapko ek 1 haftay ka Desi, low-budget
diet plan bana kar deta hoon jo Intermittent Fasting (IF) ke mutabiq
ho. Yeh plan is assumption par based hai:
• Current Weight: 86 kg
• Target Weight Loss: 20 kg (but realistically ~10–12 kg in 2
months is healthy)
• Fasting Window: 8 hours (e.g., 12:00 PM to 8:00 PM)
• Fasting Time: 16 hours (8:00 PM to 12:00 PM next day)
• No Gym, No Meat like Chicken/Beef due to budget
• Desi Ghar Ka Khana & Walk/Exercise
🗓️ 7-Day Intermittent Fasting Diet Plan (Budget Friendly)
🔒 Fasting Period (8 PM – 12 PM next day):
• Har 2-3 ghantay baad pani piyen
• 1 cup green tea ya black coffee subha 9:00 bajay
• 1 baar lemon water + pinch of salt (agar thakan ho)
🌞 Day 1 – 12:00 PM to 8:00 PM (Eating Window)
12:00 PM (First Meal):
• 1 roti + daal
• Kacha salad (kheera, gajar, tomato)
• 1 glass lassi (namkeen ya dahi pani)
4:00 PM (Snack):
• 1 fruit (seb ya papita)
• Green tea
7:30 PM (Dinner):
• 1 bowl sabzi (tori, bhindi, etc.)
• 1 roti ya ½ bowl brown rice
• Dahi (2 tablespoons)
🌿 Day 2 – Khichdi Day
12 PM:
• 1 plate moong daal khichdi + sabzi
• Dahi + salad
4 PM:
• 1 boiled anda + chai bina cheeni
7:30 PM:
• Daliya (pani mein paka hua) + thoda gur ya fruit
🥗 Day 3 – Light Day
12 PM:
• Chana chaat (boiled kale chane + piaz + tamatar + lemon)
• 1 boiled anda
4 PM:
• Green tea + 4 badam
7:30 PM:
• Sabzi + 1 roti
• Dahi
🍛 Day 4 – Normal Home Food
12 PM:
• Aloo sabzi + 1 roti
• Salad
• 1 glass lemon pani
4 PM:
• Fruit bowl
7:30 PM:
• Daal chawal (½ plate) + dahi
🥣 Day 5 – Chana & Daliya Focus
12 PM:
• Daliya + sabzi
• Green chutney
4 PM:
• Boiled chana + tamatar + masala
• Green tea
7:30 PM:
• 1 roti + sabzi
• Dahi
🍲 Day 6 – Mix Routine
12 PM:
• 1 roti + anda curry
• Salad
4 PM:
• Green tea + 4 mungfali ya badam
7:30 PM:
• Chawal + daal (½ plate)
• Dahi
🥬 Day 7 – Detox Day
12 PM:
• Mixed fruit bowl
• Green tea
4 PM:
• Cucumber + carrot + tomato with kala namak
7:30 PM:
• Daliya ya moong daal soup
• 2 glass pani + lemon
🏃♂️ Daily Physical Activity (Must Follow):
• Subha: 30-40 min brisk walk ya skipping
• Har meal ke baad: 10-15 min halka walk
• Ghar ke kaam: Active rahiye, baithna kam karein
💡 Tips:
• Har din 2.5-3 liters pani zaroor piyen
• Cheat day nahi lena agar 2 mahine mein zyada weight kam
karna hai
• Neend 7-8 ghantay zaroori hai
Agar aap chahen to main yeh plan PDF mein bhi bana ke de sakta hoon
ya aapke liye weekly weight loss tracker bhi ready kar sakta hoon.
Batayein agla step kya ho?
