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Need diet plan for weight reduction. What should be the goals?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions


Age : 32,
Height : 6.1 ft
Weight : 92 Kg.

I would appreciate if i can get assistance for the following questions:
What should be my short, medium, long term goals for weight reduction? Say ( 1 - 3 - 12 month time frame).
Suggest me a basic diet plan to start with.

Appreciate your help.

Posted Tue, 9 Apr 2013 in Diet Plans
Answered by Meenakshi Attrey 2 days later

Thanks for posting the query.

You have mentioned your height is 6 feet. The IBW (ideal body weight) for your height would be between 84 to 86 Kg. Considering your current weight you need to reduce a minimum 6-8 Kgs.

You need to work on the dietary changes and also regular exercises to achieve the healthy weight loss without compromising on the nutrition levels of the body. You are also required to keep in mind that the healthy weight loss is ½ Kg. Per month. Achieving the total weight loss in a gradual manner is preferred to allow the body to adjust to the changes.

The short-term weight loss goal for you is to start with dietary modification to achieve a weekly weight loss of ½ Kg. This would help you reduce 2 Kg in a month. As the medium-term weight loss goal, you need to focus on further reducing your weight by 6 Kg in next 3 – 4 months. Once this is achieved your long term goal would be to maintain the achieved weight

Include more salads, fruits and whole grains in your diet, these would provide the insoluble fibers and add bulk to your diet. Refined foods are low on fiber and provide instant calories check their intake.
Limit the intake of the saturated fats like pure ghee, butter, cream etc. these foods are XXXXXXX in saturated fats and are associated with high cholesterol and body fat levels . Instead, choose from the unsaturated fats like refined vegetable oils, sunflower oil, soybean oil, rice XXXXXXX oil etc. Also limit the intake of nuts and oil seeds.
Choose from the low fat dairy products, and replace the regular cheese with tofu (soy paneer). If you eat non vegetarian food, go for the leaner cuts and preferably avoid the red meat and organs. Also, say no to egg yolk. Make sure that you take only roasted non veg. and for not more than twice a week.
Keep yourself hydrated and divide your meals into smaller portions. Eat frequently, fix timings to help you keep safe from eating in-between. Eating frequently does not necessarily mean that you can eat at any time.
Do not forget to keep yourself hydrated enough throughout the day. You may include sugar less green tea in your daily routine. It’s packed with antioxidants to boot your metabolism.

Take your meal before leaving the house, to avoid those hunger strokes while you are in market. Availability of mouthwatering snacks makes it difficult to resist them when you are hungry.
Go for regular exercises, brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit-ups and abdominal crunches for abdominal fat deposits. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating.

Hope this helps.

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