75 DIN KA GAME 10 tasks | 3 must-do | 1 simple score Ye diet plan nahi hai, ek game hai. Roz khelo, score banao, aur khud ko reward do. STEP 1 | ROZ KE 10 TASKS 4L Paani (roz) MUST 15K Steps (roz) MUST <1450 Calories (roz) MUST Ye mere numbers hain. Apne numbers apni body ke hisaab se, doctor/dietitian se confirm karke set karo. + 7 bonus tasks. Miss ho gaye toh bhi chalega Pranayam Weight training Medicine taken 15 min sunlight 7 hr sleep 70gm protein Self care STEP 2 | RAAT KO SCORE (10 mein se) 1 task = 1 number. Jhooth nahi, sirf sach. 8 ya zyada REWARD DAY Kal jo dil chahe karo: drama dekho, friends ke saath bahar jao, jo pasand ho. 8 se kam NO TREAT Kal koi treat ya delicacy nahi. Pehle score, phir mazaa. Aage dekho: STRIKE ka rule (page 2) FITNESS ADDA STEP 3 | STRIKE RULE (bahut simple) 3 must-do mein se koi ek bhi miss = 1 STRIKE Paani, Steps ya Calories. Jo bhi ek chhoot jaye. 3 strike lagatar (ek ke baad ek din) = Day 1 se restart Strike 1 Strike 2 Strike 3 DAY 1 SE RESTART STRIKE HATANA HAI? AGLE DIN EXTRA KARO Steps badhao +5K steps Target 10K hai? Kal 15K karo. Calorie ghatao -400 cal Budget 2000 hai? Kal 1600 lo. YA Dono nahi, koi ek kaafi hai. Strike delete! STEP 4 | KAISE KHELEIN SAATH MEIN 1 Apne 3 must-do targets chuno (neeche likho). 2 Kal se Day 1 shuru. 3 Video ke comment mein "I'm IN" aur apne targets likho. 4 Roz raat score share karo. Dusron ko support karo, judge nahi. Mere 3 must-do: Paani Steps Calories under Ye ek community game hai, medical advice nahi. Paani, steps aur calories ke numbers apne doctor/dietitian se confirm karke hi set karo, khaas kar thyroid, diabetes, eating disorder ya treatment mein. Calorie kam karne wala rule bhi doctor ki salah se. Mood bahut low lage toh kisi apne se ya Kiran helpline 1800-599-0019 par baat karo. Made with love for our 75 Day Family. Let's play together. Day 1 se! FITNESS ADDA