Reduce health in 30 days

Eat a Balanced and Clean Diet

Avoid junk food, sugar, and oily/spicy dishes.

Include vegetables, fruits, oats, brown rice, eggs (whites), lean meats, and lentils.

Replace sugar with honey or stevia if needed.

🕒 2. Practice Portion Control

Instead of 3 big meals, eat 5–6 small meals a day.

Fill your plate: 50% veggies, 25% protein, 25% complex carbs.

🚶‍♂️ 3. Exercise Regularly

Do at least 30–45 minutes of walking, jogging, cycling, or home workouts daily.

Include strength training 3–4 days a week to boost fat burn.

💧 4. Drink Plenty of Water

Aim for 2.5 to 3 liters of water a day.

Water boosts metabolism and flushes out toxins.

🛏 5. Sleep Well

Get 6–8 hours of proper sleep every night.

Poor sleep can increase hunger and slow down metabolism.