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How to lose weight?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi Doctor, I want to lose my weight. Currently i am having weight of more than 90kg and my hieght is 5'10 and west size is 38-40. Need your help in getting it lose.
Posted Wed, 12 Feb 2014 in Diet Plans
Answered by Meenakshi Attrey 14 hours later
Brief Answer: low fat low calorie diet with exercises Detailed Answer: Hi XXXXXXX , Thanks you for using XXXXXXX Weight loss is actually nothing but bringing the physical activities and calorie (through food) intake, to an equilibrium. To achieve the same you need to work on the dietary changes and do regular exercises to achieve the healthy weight loss without compromising on the nutrition levels of the body. Your Body mass index, as per the provided is data is approx. 28.4 Kg/m2 , Ideally your weight should be between 76 to 80 kilos. Increasing the physical activities, helps you burn more calories and hence supports the weight loss by increasing the metabolism. At the same time reducing the total calorie intake ensures that the fat reserves are used for energy production. Some changes that you may introduce for healthy weight loss are: 1. Reduce the total calorie intake. Avoid too sweet and starchy foods like sago, sugar, sweets, refined and polished rice, tapioca, potato and colocasia etc. 2. Add plenty of fibrous food to make up the volume, include raw salads, lettuce, sprouts, whole grains etc. in the diet plan. 3. It is equally important to mind the fats. Saturated forms like pure ghee, cream, butter etc. are fattening. It is therefore advisable to prefer the vegetable oils in limited quantities. Choose from peanut oil, corn oil, rice XXXXXXX oil etc. 4. It is a good idea to add more vegetables to the diet. ensure that there at least one vegetable preparation in the meal, and when hungry add more salads and vegetables than adding the cereals or pulses. 5. The heavy pulses and legumes should be preferably taken for lunch. Eg. Take rajmah, Lobhia, black channa etc. for lunch, to ensure proper and complete digestion. 6. There should be at least one portion of fruit every day in the diet. All fruits are allowed except mango, sapota, grapes, banana, custard XXXXXXX and ripe jackfruit. 7. Consume plenty of salads and fluids. Include tender coconut water, salted lemon juice, green tea (sugarless) and wheat grass juice for improved metabolism. 8. Consume low fat dairy products, and avoid butter etc. It is also advised that you follow the meal timings as much as possible and follow a 6-7 meal pattern. The meals should be small and frequent, with plenty of fluids in between. If you have fat deposits around the abdominal area, include exercises like crunches, V up and sit up. I would suggest you to start a brisk walk of 10- 15 min. and slowly accommodate the exercise time in your schedule. Do not lie down immediately after the meals. Take lighter dinner and make it a habit to drink lukewarm water after the meals. Foods that help in reducing belly fat include pears, XXXXXXX cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet. Hope this helps you. Meenakshi
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