30-Day Weight Loss Plan – Yoga Health

30-Day Weight Loss Plan – Yoga Health

Daily Yoga Workout

  • Surya Namaskar (Sun Salutation) – 10 rounds
  • Bridge Pose (Setu Bandhasana) – 3 sets, hold for 30 seconds
  • Warrior Pose (Virabhadrasana) – 3 sets of 10 seconds
  • Chair Pose (Utkatasana) – 3 sets of 20 seconds
  • Boat Pose (Navasana) – 3 sets, hold for 30 seconds

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Daily Workout

  • 15 minutes of cardio (running, brisk walking, or cycling)
  • Squats – 3 sets of 15 reps
  • Push-ups – 3 sets of 10 reps
  • Plank – Hold for 1 minute
  • Jumping Jacks – 3 sets of 20 reps

Meal Plan (Breakfast, Lunch, and Dinner)

  • Breakfast: Oatmeal with fruits (berries, bananas, or apples), spinach smoothie, and green tea.
  • Lunch: Grilled chicken or tofu salad with mixed greens, cucumber, tomato, carrots, and quinoa.
  • Dinner: Steamed vegetables (broccoli, carrots, spinach), grilled fish or lentils, with brown rice or quinoa.
  • Snacks: A handful of almonds or walnuts, carrot sticks, or an apple.

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Liquid Intake

Incorporate these healthy liquids throughout the day:

  • Green tea – 2 cups per day
  • Lemon water – 1 glass in the morning
  • Coconut water – 1 glass post workout
  • Herbal teas – 1 cup in the evening

Daily Water Intake

Drink at least 8-10 glasses of water per day. Carry a water bottle to ensure you’re drinking throughout the day..

Daily Routine & Activities

  • Morning walk or light jog for 30 minutes.
  • 10 minutes of meditation or deep breathing exercises after yoga.
  • Avoid sitting for long periods; take short breaks every hour.
  • Stretch for 5-10 minutes before bed to relax muscles.
  • Sleep for 7-8 hours every night to support body recovery and weight loss.

Foods to Avoid for weight loss

For better results, avoid the following:

  • Sugary foods (cakes, cookies, candies, etc.)
  • Fried foods (chips, fried chicken, etc.)
  • Processed snacks (potato chips, packaged cookies, etc.)
  • Sugary drinks (soda, energy drinks, etc.)
  • Refined carbs (white bread, white pasta, etc.)
BMI Checker Tool Free – Yoga Health

BMI Checker Tool Free – Yoga Health

Weight Loss

Weight reduction Advantages

Further developed Heart Wellbeing: The risk of heart attacks and strokes can be reduced by losing extra weight, which can reduce the strain on the heart by lowering cholesterol and blood pressure.

Control of blood sugar better: Getting thinner can assist with controlling glucose levels and further develop insulin awareness, which brings down the gamble of type 2 diabetes or oversees it.

Mobility and health for the joints: Getting in shape can ease tension on joints, especially the hips and knees, which can ease uneasiness and further develop scope of movement, subsequently lessening the possibility creating osteoarthritis.

Weight Loss

Improved Mental Health: Reducing weight frequently leads to an increase in self-worth, confidence and a positive body image, all of which can reduce symptoms of depression and anxiety.

Better Sleep: Reducing body weight can aid in addressing sleep-related issues.

  • Losing weight can frequently play a significant role in preserving general health and averting certain illnesses.
  • Reaching a healthy weight helps alleviate joint pain, decrease the risk of developing chronic illnesses like diabetes, strengthen the heart, and increase general wellbeing.


In addition to appropriate advice on diet and fitness, successful weight loss typically entails a combination of good food, consistent exercise, and lifestyle modifications.

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Yoga for Weight reduction

  • An extraordinary method for shedding pounds and get in better shape generally is to rehearse yoga for weight reduction.
  • Yoga is a low-impact, long-term way to burn calories and tone the body, unlike intense gym workouts.
  • Dynamic stances like the Sun Welcome (Surya Namaskar), Hero Posture (Virabhadrasana), and Boat Posture (Navasana) are included in the best yoga for losing weight.
  • These poses help you lose weight, especially around your belly, speed up your metabolism, and work multiple muscle groups.
  • Board Posture and Bow Posture are two represents that ought to be remembered for yoga for gut fat decrease to focus on the region around your stomach explicitly.
  • These postures fortify the center, further develop processing, and advance a compliment stomach.
  • For weight loss if you have follow the above all the step is its helpful for health.

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