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Wants to reduce weight, unable to exercise daily. Diet recommendations to reduce weight?

Hi, i am a 22 year old male and my weight is 80 kgs and height is 168cms. due to hektic college schedule and project work i can t focus much on daily exercises and i would kindly request you to help guide me on my daily diet to help me reduce my weight. I might be able to take out an hour from my schedule for exercise,so please help.
Asked On : Thu, 24 Jan 2013
Answers:  2 Views:  57
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Internal Medicine Specialist 's  Response

Welcome to HCM,

Please take care of your health it is good that you are aware of being overweight, your height is 168 so your weight should be between 55 to 70kg maximum.that is BMI 19 to 25.

See weight depends on genetics and intake of calories and burning of calories daily as there is daily calories requirement for metabolism.

If you do lot of physical activity additional calories are required,in sedentary lifestyle 30Kcal/kgbody weight are required in your case 2400 Kcal/day.

If you want to lose weight reduce calories intake by 500Kcal and increase physical activity by 500 Kcal so as to create negative balance.

In diet take breakfast,lunch and dinner avoid fatty,and sweets,fast food like pizza,Burger,Chocolates,coffee,Tea in excess.Take help of Dietitian

It takes long time and determination to lose weight,I am sure if you follow simple rules you will lose in few months as at younger it is easy to reduce.

Keep good nutritious diet with fresh fruits and green vegetables may be in form of Juices without sugar.

Take care

Best of Luck
Answered: Thu, 24 Jan 2013
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OBGYN Dr. Shanti Vennam's  Response
You should maintain your weight so as to reach the normal Body Mass Index (BMI) of 19-25. Presently, you have a BMI of 28 [ calculated like this-weight in Kg/ (height in m)2 ]. You should take regular small meals, avoid all bakery foods and junk, take lot of fruits and fresh vegetables, avoid rice as much as possible, avoid fried foods, excess oil in food, sweets and increase the amount of water up to 4-5 liters per day. You can put in small exercises as your time permits, otherwise just walk smaller distances whenever needed rather than using a vehicle. See that you lose 1-2 kilos per month and you will reach your goal in less than a year. You may take the advice of a dietitian also. Good luck.
Answered: Thu, 24 Jan 2013
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