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Obesity due to sedentary lifestyle, wants to reduce weight. Dietary recommendations?

Hello, My name is xxxxx and I m 22. l reside in xxxxx and I have a sedentary life style. Now I have changed my habits and I have started exercising regularly. I weigh 90 kilos and my height is 172 cms. I am obese and I would like to reduce my weight soon. Please let me know a diet and an example chart so that I can follow it and reduce.Thank you.
Asked On : Wed, 9 Jan 2013
Answers:  1 Views:  35
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General & Family Physician 's  Response
Jun 2015
Hello dear,

It is appreciable to know that you have started regular exercises to reduce your weight.

Along with regular exercise, a low calorie low fat diet should be followed such as:
1. Avoid eating white breads, rice and pasta. They have high calories and increases the blood sugar level.
2. It is better to have complex carbohydrates such as whole wheat bread, oatmeal and brown rice.
3. Consume low fat versions of milk and cheese and avoid oily foods.
4. Have a diet rich in low calorie protein foods such as egg whites, skinless chicken, fish, etc.
5. It is better to avoid soft drinks and fruit juices which are rich in calories.
Instead, drink large amount of water (about 6 to 8 glasses) throughout the day.
6. Dietary fiber such as whole grains, vegetables, fruits, and nuts can also be included in the diet.

Most important, please do not make hurry in reducing weight.
The metabolism of the body functions at its normal rate & any measures taken to hasten up this process can be harmful.

Wishing you a Good Health.
Thanks & take care.
Answered: Thu, 25 Jul 2013
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