Hello XXXXXXX
,
Thank you for posting the query.

The possible reason for weight gain is lack of balance in the diet and activity that one does. Diet or exercise alone cannot XXXXXXX the requirements for a healthy weight loss. Hence, the key is a balanced combination of both in the daily routine.
The main aim of the dietary modification, to achieve gradual and healthy weight reduction is to decrease the total calorie intake so that the body would start using its fat reserves.

You may observe the following points to help you in managing the weight:

•     Reduce the calorie intake: Foods XXXXXXX 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, vanaspati, cream and butter do not qualify to be a part of your weight reduction diet plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or even the shallow fried foods.
•     Include fiber XXXXXXX foods: Fibers are 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 XXXXXXX 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.
•     Limit the intake of sugar, cream, cakes, chocolates, candies, sweets and restrict rice intake to once per day, preferably for lunch.
•     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. Include low fat curd in daily diet.
•     If you eat non – vegetarian foods, stick to leaner options of fish and chicken and avoid egg yolk. Red meat and organ meats are also not suggested.
•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism.

Make sure that the physical activities are done on regular basis. You may start with a brisk walk of 30 min. increasing the time by 2 min everyday.

Hope this would Help.

Meenakshi

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