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Achieving an 8 kg weight loss in 45 days requires consistency in natural remedies, targeted exercises and a balanced diet. Below are two metabolism-boosting home remedies for each age group, with clear Ingredients, Procedure, How Frequent to Apply and Initial Results. You’ll also find easy, at-home Body and Face Exercises, plus a detailed 7-Day Diet Plan for Vegetarians and Non-Vegetarians in each age bracket.
Age Group: 18–40 Years
Remedy 1: Green Tea & Ginger Metabolism Booster
Ingredients
- Green Tea Leaves (1 tsp)
- Catechins boost fat oxidation
- Fresh Ginger Juice (1 tsp)
- Gingerol stimulates digestion & thermogenesis
- Lemon Juice (1 tbsp)
- Vitamin C supports carnitine synthesis
- Honey (1 tsp)
- Natural humectant and antioxidant
Procedure
- Boil 200 ml water; steep green tea for 3 minutes.
- Strain tea into a cup.
- Stir in ginger juice, lemon juice and honey.
- Drink warm, 30 minutes before breakfast.
How Frequent to Apply
- Daily, first thing in the morning.
Initial Results
- Noticeable rise in morning energy within 3 days.
- Slight reduction in waist measurement by 1 cm after 1 week.
Remedy 2: Apple Cider Vinegar & Cinnamon Fat-Burner
Ingredients
- Apple Cider Vinegar (1 tbsp)
- Acetic acid improves insulin sensitivity
- Cinnamon Powder (½ tsp)
- Cinnamaldehyde stabilizes blood sugar
- Honey (1 tsp)
- Natural prebiotic and sweetener
- Warm Water (200 ml)
- Facilitates ingredient blending
Procedure
- Mix apple cider vinegar and cinnamon in warm water.
- Stir in honey until dissolved.
- Sip slowly 15 minutes before each major meal.
How Frequent to Apply
- 3 times daily (before breakfast, lunch, dinner).
Initial Results
- Reduced post-meal cravings within 4 days.
- Mild flattening of belly by 2 weeks.
Home Body Exercises (18–40)
- Jumping Jacks
- 3 sets × 20 reps
- Stand upright → jump legs apart + arms overhead → return.
- Squats
- 3 sets × 15 reps
- Feet shoulder-width → push hips back → lower → rise.
- Lunges
- 3 sets × 12 reps per leg
- Step forward → bend both knees to 90° → push back.
- Push-Ups
- 3 sets × 10 reps
- Hands under shoulders → lower chest → push up.
- Plank
- 3 × 30 seconds
- Elbows under shoulders → body in straight line.
Tip: Rest 30 seconds between sets. Do 5 days/week.
Face Exercises (18–40)
- Jaw Release (20 reps)
- Simulate chewing: mouth closed, move jaw up/down.
- Cheek Puff (10 reps each side)
- Inhale → puff left cheek → shift to right → exhale.
- Fish Face (15 reps)
- Suck in cheeks → hold 5 seconds → relax.
- Neck Stretch (5 each side)
- Tilt head laterally → hold 10 seconds.
Do daily, morning or evening, 5 minutes.
7-Day Diet Plan (18–40)
Vegetarian
| Day | Breakfast | Snack A | Lunch | Snack B | Dinner |
|---|---|---|---|---|---|
| Mon | Oatmeal + berries + nuts | Apple slices | Chickpea salad (tomato, cucumber, olive oil) | Carrot sticks + hummus | Paneer stir-fry + brown rice |
| Tue | Smoothie (banana, spinach, almond milk) | Handful almonds | Lentil soup + whole-grain toast | Greek yogurt + chia | Mixed vegetable curry + chapati |
| Wed | Poha with peas + peanuts | Orange wedges | Quinoa bowl with roasted veggies | Roasted chickpeas | Vegetable pulao + raita |
| Thu | Greek yogurt + granola + mixed fruits | Pear | Tofu wrap with lettuce + bell peppers | Celery + peanut butter | Palak paneer + millet |
| Fri | Millet porridge + dates | Kiwi halves | Tomato-moong dal + brown rice | Sprouted beans salad | Mixed veg stew + quinoa |
| Sat | Chia pudding + mango | Sunflower seeds | Vegetable sushi rolls | Berries mix | Rajma + jeera rice |
| Sun | Buckwheat pancakes + fruit | Grapefruit slices | Spinach-fenugreek sabzi + roti | Cucumber salad | Khichdi + carrot-cucumber raita |
Non-Vegetarian
| Day | Breakfast | Snack A | Lunch | Snack B | Dinner |
|---|---|---|---|---|---|
| Mon | Scrambled eggs + whole-grain toast | Apple + walnuts | Grilled chicken salad (greens, olive oil) | Greek yogurt | Baked salmon + steamed broccoli + quinoa |
| Tue | Omelette (spinach, tomato) | Handful almonds | Turkey sandwich on multigrain bread + lettuce | Carrot sticks | Chicken stir-fry + brown rice |
| Wed | Yogurt parfait + granola | Orange wedges | Tuna salad wrap | Roasted chickpeas | Shrimp curry + millet |
| Thu | Poached eggs + avocado toast | Pear | Grilled fish tacos (whole-wheat tortilla) | Celery + peanut butter | Grilled turkey breast + mixed veggies |
| Fri | Smoothie (berries, yogurt, protein powder) | Kiwi halves | Chicken quinoa bowl | Hard-boiled egg | Fish stew + buckwheat |
| Sat | Breakfast burrito (egg, veggies, cheese) | Sunflower seeds | Tuna & avocado salad | Berries mix | Chicken kebabs + vegetable skewers |
| Sun | Cottage cheese + fruit | Grapefruit slices | Scrambled egg whites + spinach + whole-grain toast | Cucumber slices | Baked cod + asparagus + brown rice |
Age Group: 41–60 Years
Remedy 1: Turmeric & Lemon Golden Fat-Burner
Ingredients
- Turmeric Powder (½ tsp)
- Curcumin reduces inflammation & aids metabolism
- Lemon Juice (1 tbsp)
- Vitamin C enhances fat oxidation
- Black Pepper (pinch)
- Piperine improves curcumin absorption
- Warm Water (200 ml)
- Base for infusion
Procedure
- Warm water; stir in turmeric and lemon juice.
- Add black pepper; mix well.
- Drink on an empty stomach.
How Frequent to Apply
- Every morning for 45 days.
Initial Results
- Better digestion by 1 week.
- Slight waist reduction by 2 weeks.
Remedy 2: Grapefruit & Mint Detox Water
Ingredients
- Grapefruit Slices (50 g)
- Naringenin promotes insulin sensitivity
- Mint Leaves (8 g)
- Menthol soothes digestion
- Honey (1 tsp)
- Natural prebiotic
- Filtered Water (300 ml)
- Hydration base
Procedure
- Muddle grapefruit and mint in a pitcher.
- Add honey and water; stir.
- Chill for 30 minutes; sip throughout the day.
How Frequent to Apply
- Daily, replace plain water.
Initial Results
- Reduced bloating by 3 days.
- Mild appetite suppression after 1 week.
Home Body Exercises (41–60)
- Marching in Place
- 3 × 1 minute
- Lift knees high; swing arms.
- Chair Squats
- 3 sets × 12 reps
- Sit back onto chair → stand up.
- Wall Push-Ups
- 3 sets × 10 reps
- Hands on wall → lower chest → push back.
- Side Leg Raises
- 3 sets × 12 reps per side
- Hold chair for balance → lift leg sideways.
- Gentle Sun Salutations
- 3 rounds
- Flow through mountain → forward fold → plank → cobra → downward dog → rise.
Perform 5 days/week, rest 2 days.
Face Exercises (41–60)
- Forehead Smoother (10 reps)
- Place fingers above brows; push skin up; frown against resistance.
- Neck Stretch (5 each side)
- Tilt head gently; hold 10 seconds.
- Chin Lift (15 reps)
- Tilt head back; pout lower lip; hold 5 seconds.
- Eye Squeeze (10 reps)
- Close eyes tightly; hold 3 seconds; relax.
Do daily, 10 minutes.
7-Day Diet Plan (41–60)
Vegetarian
| Day | Breakfast | Snack A | Lunch | Snack B | Dinner |
|---|---|---|---|---|---|
| Mon | Oat porridge + chopped nuts | Apple + peanut butter | Mixed bean salad + olive oil | Yogurt + berries | Grilled paneer + steamed veggies + quinoa |
| Tue | Vegetable upma + coconut chutney | Handful almonds | Palak dal + brown rice | Carrot & cucumber | Mushroom stir-fry + millet |
| Wed | Smoothie (spinach, banana, flaxseed) | Orange slices | Chickpea curry + roti | Roasted chickpeas | Lentil soup + mixed salad |
| Thu | Poached eggs on multigrain toast | Pear | Vegetable pulao + raita | Greek yogurt | Tofu & broccoli stir-fry + buckwheat |
| Fri | Buckwheat pancakes + fruit | Kiwi halves | Rajma + brown rice | Sunflower seeds | Mixed veg stew + chapati |
| Sat | Chia pudding + mixed berries | Grapes | Tofu wrap + lettuce + tomato | Celery sticks | Paneer tikka + green salad |
| Sun | Millet idli + sambar | Papaya chunks | Quinoa salad (spinach, tomatoes, olives) | Berries cup | Vegetable khichdi + carrot-cucumber raita |
Non-Vegetarian
| Day | Breakfast | Snack A | Lunch | Snack B | Dinner |
|---|---|---|---|---|---|
| Mon | Boiled eggs + avocado toast | Apple + walnuts | Grilled fish + mixed greens | Yogurt + berries | Chicken stew + steamed broccoli + quinoa |
| Tue | Omelette (mushroom, spinach) | Handful almonds | Turkey salad wrap | Orange slices | Baked salmon + asparagus + brown rice |
| Wed | Smoothie (berries, yogurt, protein powder) | Pear | Chicken & veggie stir-fry + millet | Roasted chickpeas | Shrimp curry + spinach millet |
| Thu | Scrambled eggs + whole-grain toast | Kiwi halves | Tuna & avocado salad | Greek yogurt | Grilled turkey + mixed veggies + buckwheat |
| Fri | Poha with peas + peanuts | Grapes | Fish tacos (whole-wheat tortilla) | Sunflower seeds | Chicken kebabs + quinoa |
| Sat | Cottage cheese + fruit | Carrot sticks | Chicken quinoa bowl | Celery + peanut butter | Baked cod + steamed veggies |
| Sun | Breakfast burrito (egg, veggies, cheese) | Papaya chunks | Turkey & avocado sandwich | Berries mix | Fish stew + brown rice |
Consistency, hydration (2–3 L water/day) and 7–8 hours sleep are key. Combine remedies, exercises and diet for best results. By Day 45, expect a noticeable drop of 8 kg, slimmer face contours and firmer body!