🚫 Sudanti, Avoid These
🥤Sugar drinks —
soda, juice, chai with sugar
🍟Junk food —
chips, pizza, burgers, samosa
🍚Rice at night
— max ½ cup at lunch only
🛢️Fried food —
minimal oil cooking only
PHASE 1 · DAY 1–20
BEGINNER BUILD
Focus: Habit + stamina · 30–35 min
🏃 CARDIO FOR SUDANTI
🚶
Walking / Spot Jogging
10–15 min
✓
📅 Weekly Schedule
💪5 days workout
+ 2 days active rest
🚶Active rest = light walk or
stretching
📈Intensity increases every 20
days
SUDANTI'S FAT LOSS PROGRESS
WEIGHT HISTORY
📊 Log weight to see Sudanti's chart
⚡ Sudanti's Core Rules
💧Drink 3–4
liters water daily
👟Walk 8,000–10,000
steps daily
😴Sleep 7–8
hours every night
🍕1 cheat meal
per week maximum
⚖️Weigh in once
weekly, not daily
🌅 Sudanti's Morning Ritual
🌤️Wake up & drink warm
lemon water or jeera water
⏰Breakfast between 8–9
AM
🍳Never skip breakfast — it fuels
your metabolism
🎯 Sudanti's 60-Day Targets
📉Fat loss: 6–8
kg
📏Inch loss: waist & thighs —
visible results
⚡Improved energy & stamina
💪Better sleep quality
⚙️ SETTINGS
Manage Sudanti's tracker data