Brief Answer:
low calorie diet with exercises

Detailed Answer:
Hi XXXX,

Thank you for using HealthcareMagic.

There are many factors that contribute to weight gain or localized fat deposition. You have been doing Yoga since a long time and would understand that it has its own benefits that are unmatched by any other form of exercise. But sometimes when the activities remain constant in terms of variation and intensity, the body may start accumulating fat as other factors becomes dominant. Food intake variation, change in basal metabolic rate and hormonal influences are mostly central to this situation.

PCOD, as you would know is the result of hormonal imbalance, or visa versa. PCOD also affects the normal functioning of Insulin, a hormone responsible for glucose metabolism. In order to lose weight and tone the body it is important that you follow a good diet and focus on additional exercises (anaerobic weight lifting).

Your BMI, as per the given height and weight is 25..66 Kg/m2. The average healthy weight loss for a month is maximum 4 Kg. therefore your aim should be to reduce approximately 8 - 12 Kg. in next 16 - 20 weeks.

It’s advisable that you keep patience and allow your body to adjust to the changes so that the weight loss is permanent and non-reversible, without causing any kind of deficiencies.

•     Reducing calories is the most important thing to consider. Add complex fiber from whole grains, salads, vegetables etc. Fiber ads buck to the diet while allowing you to take lesser calories. Avoid refined flour, juices, sugar, polished white rice etc.
•     Take vegetables oils for cooking and limit the intake to 3-4 tsp. a day. Avoid butter, cream and fried foods. It would be good to avoid the full cream dairy products like cream, white butter and also the full cream milk. Low fat dairy should be preferred.
•     Include a variety vegetables in the daily diet. The fiber rich vegetables like, spinach, cauliflower, cabbage, beetroot etc. should be regularly taken. Fruits are also equally important, but avoid the carbohydrate rich fruits like XXXXXXX Banana, Grapes, Custard Apple, Sapota, Custard Apple, Avocado and Watermelon. These fruits add more calories to the diet.
•     Increase the fluid intake. Consuming approximately 2.5 to 3 liter of water every day would help you manage the weight. You may include fluids like sugarless lemon juice, tender coconut water, fresh soups and green tea. Green tea is rich in antioxidants which improves metabolism.
•     Limit the intake of caffeine. Excess of tea and coffee are not advisable. Exchange these drinks with the healthier drinks like soup and barley water. Avoid the carbonated beverages.
•     Too much refined foods like refined flour and strained fruit juices lack the essential fiber and are rich in calories. These foods are not allowed while aiming at weight loss. Make sure that you include rice only once in a day, preferably for lunch.
•     Including the foods like whole grains, beans, pulses, chickpea, and kidney beans is advisable as these are rich in proteins. Getting the proteins from plant sources is advisable.
•     Being a vegetarian, you should make sure that your protein requirements are sufficiently met. For achieving this, include at least 2 portions of the protein rich foods in your diet.
•     It’s advisable that you also keep a check on the foods that contain additives and preservatives. Reduce the consumption of packed savories and other foods like cookies and bakery items.
•     Never skip meals. Rather have small and frequent meals. Emphasize on the breakfast, never skip it and aim at a light dinner. You may include a glass of skimmed buttermilk to your dinner. And make sure that your meals have plenty of salads and whole grains.


Make healthy lifestyle changes, apart from diet a balanced physical activity routine also helps you in achieving the weight loss target. Brisk walk for 45 minutes at least 5 times a week gives good weight loss results. Other forms of activities like playing badminton or swimming are also effective Focus on the localized body fat, especially around the waist and thigh. Try sit-ups, squats and abdominal crunches to shed the localized fat. Weight lifting is one of the best exercises to tone up the muscles and make them look firm.

Hope I was able to help you. Please feel free to ask further quires.

Meenakshi

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