Brief Answer:
Balanced Low Calorie Diet with Exercises

Detailed Answer:
Hi XXXXXXX

Greetings....!!!

The most effective weight loss diet is the one that help you “Lose body Fat”, and not just weight, as weight loss can occur even when you lose body’s water or protein. Therefore, it is important that you maintain a good and healthy food intake and at the same time work on burning the excessive fat that has accumulated.

Based on your height and weight your BMI ( Body Mass Index) is 34.9. If the current diet is not helping you in losing body fat then it’s time to revise the diet and improve the metabolism with regular exercises. Any change in current routine, either in frequency, type, intensity or duration would help. The key to healthy weight loss is a combination of both, diet and exercise in your daily routine. Regular cardio exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function. The core strength training ( with weights) will improve metabolism and help you burn fat faster, even when you are not working out. This happens with increase in muscle mass with regular exercises.

The dietary modifications to help you reduce weight and manage sugar level includes:

•     Reduce the calorie intake: Foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads.

•     Choose the fat wisely: The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight loss plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods. Nuts like almond and walnut are loaded with healthy fats. and can be included in the diet.

•     Include fiber in diet: Fiber is the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight.

•     Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. Salted lemon juice, tender coconut water, clear soups and buttermilk may also be included but avoid the fresh fruit juices, carbonated beverages, soda and Sherbets that have added sugar.

•     Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water.

•     Choose the low fat dairy products like low fat paneer and low fat curd.

•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities.

You may also take the diet replacement formulas and choose the one that you feel comfortable with. One meal replacement formula that has been found to be effective is Medislim, this can be taken with oats porridge or milk in place of a full meal. However, while taking the supplements, make sure that you take it for not more than two months at a stretch and also observe strict adherence to dietary guidelines and exercises for better results

Start 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 to tone up the abdominal muscles. It is important to be active as much as possible. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Also, it is important to avoid unnecessary visits to restaurant and supermarkets. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate.

Remember that weight loss is a slow process and requires patience with focus. Set realistic goals and work towards achieving them.

Here is a day’s sample diet plan to help you understand the composition and timing requirements:

Early Morning ( BEFORE WORKOUT):
Lukewarm water with lemon and 1 tbsp. aloe vera gel - 2 glasses

Breakfast:
Whole wheat bread with peanut butter – 2 slices OR Vegetable poha/ Dalia/ Sevian/ upma - 1 cup
OR Idli 2pc. With Sāmbhar – 1 cup OR Cornflakes with skimmed milk (less sugar) – 1 cup OR Stuffed chapatti (2 no.) with dry vegetable – 1 katori
( You may take a Glass of mild Tea / Coffee with ½ tsp. sugar, 15 min after taking the breakfast)

Mid-Morning:
Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes) / Green smoothie like spinach and beetroot or orange cilantro and lettuce smoothie. – 1 Glass

Lunch:
2 chapatti + sabji ½ cup katori OR dal - ½ cup with salad 1 katori + 1 glass thin skimmed butter milk or 1 katori skimmed curd.
( you may replace 2 chap with 1 cup boiled brown rice twice a week only)

Evening Snacks:
Tea / Coffee (1/2 tsp. sugar) with Sprouts / roasted channa/ sautte’ tofu 1 katori

Dinner:
2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori.
( Avoid rice)

Post Dinner:
Skimmed milk ( sugarless) - 1 glass

Start your meals with salads and buttermilk, and stop eating when you are just full.

Avoid snacking in between. Choose from a variety of vegetables and fruits; avoid potato, colocasia, yam and sweet potato. Consume 2.5 to 3 liter water and other fluids like lemon juice, fresh soup and tender coconut water.

Hope this helps.

Meenakshi

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